Tuesday, 02 March 2010
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How Do You Get Your Protein?
Protein, there is always some debate on how much protein a certain person needs. For an average person a good amount of protein can be anywhere from 10% to 15% of your total calories. It's obviously different for everyone and is based on how active you are and how many calories you typically consume every day.
Thinking about what I eat on a daily basis, I would say most of my protein comes from eggs and peanut butter. I do eat meat, but I honestly don't eat it frequently. I prefer eggs over anything else. Many people wonder how vegetarians get enough protein, but honestly it's not hard, meat is not the only thing that contains a good amount of protein. You can safely assume that most vegetarians eat pretty healthy and they will therefore have a good range of food within their diet most time will include things like beans, tofu, and nuts.
Here is a list from About of different high protein foods and their amount.Beef
- Hamburger patty, 4 oz – 28 grams protein
- Steak, 6 oz – 42 grams
- Most cuts of beef – 7 grams of protein per ounce
Chicken
- Chicken breast, 3.5 oz - 30 grams protein
- Chicken thigh – 10 grams (for average size)
- Drumstick – 11 grams
- Wing – 6 grams
- Chicken meat, cooked, 4 oz – 35 grams
Fish
- Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
- Tuna, 6 oz can - 40 grams of protein
Pork
- Pork chop, average - 22 grams protein
- Pork loin or tenderloin, 4 oz – 29 grams
- Ham, 3 oz serving – 19 grams
- Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
- Bacon, 1 slice – 3 grams
- Canadian-style bacon (back bacon), slice – 5 – 6 grams
Eggs and Dairy
- Egg, large - 6 grams protein
- Milk, 1 cup - 8 grams
- Cottage cheese, ½ cup - 15 grams
- Yogurt, 1 cup – usually 8-12 grams, check label
- Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
- Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
- Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
- Tofu, ½ cup 20 grams protein
- Tofu, 1 oz, 2.3 grams
- Soy milk, 1 cup - 6 -10 grams
- Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
- Soy beans, ½ cup cooked – 14 grams protein
- Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
- Peanut butter, 2 Tablespoons - 8 grams protein
- Almonds, ¼ cup – 8 grams
- Peanuts, ¼ cup – 9 grams
- Cashews, ¼ cup – 5 grams
- Pecans, ¼ cup – 2.5 grams
- Sunflower seeds, ¼ cup – 6 grams
- Pumpkin seeds, ¼ cup – 8 grams
- Flax seeds – ¼ cup – 8 grams
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Stephanie - Name: Stephanie
- About Me: I'm a huge foodie who loves to run and stay fit! I love movies and have a BA degree in Film Production. I specialize in effects make up and hope to have my own online company one day. Losing weight and becoming a runner has changed my life and I never would've imagined myself where I am today. I recently moved to NYC for work and have discovered myself even more. I love it here and the best part about it is the food! I just got engaged to my boyfriend of 6 years and I can not wait to start planning my wedding. : )
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Comments (36)
I'm an ovo-vegetarian, so I'm a tofu, eggs, legumes, and nuts person.
I eat your basic beef, chicken, pork, peanuts, peanut butter, dairy, etc...
eggs, chicken, turkey, fish, peanut butter, steaks...... i pretty much get it from everywhere. i eat more protein than anything else, probably.
Thank you thank you thank you! I am a vegetarian and the one question I get asked more than anything is how do I get enough protein. Its annoying. It drives me more crazy that people get so one tracked about how much protein we really need in one day. I eat a lot of whole grains, beans and soy products (tofu, soy milk, and such). One slice of whole wheat/grain bread with 2 tbs of peanut butter has about 14 grams alone. Add a serving of soymilk and that's another 7 grams. Add them together and you get a total of 21 grams of protein. One gram less than a pork chop, but more than a couple other meats on the list. I do like to mix up what I eat overall, and do make it a point to make sure I get the right kinds of foods. I think I'm suffiecient in my protein intake (as well as others), I haven't been sick in years.
I'm drinking protein shakes. good for health and good for taste!
meats, fish, chicken, nuts, legumes...I basically eat everything that has protien in it.
What a great list! Very helpful. I love getting my protein through beans.
I dont eat red meat.
I dislike beans and eggs are alright
but I usually get my protein from chicken breast and fish
sometimes I have a handful of nuts
eating babies.
quinoa's a must i think for vegans. a complete protein! come on
pb by the spoon
Lots of peanuts and peanut butter, usually. Also chicken or tofu once a day, tuna once a week, and beans every once in a while as well. But mostly just a ton of peanut products.
Whey Protein. Cheapest pound for pound.
@MissPixieGlitter@xanga - I hope your kidding lol.
It is not really a question of how much protein your getting... rather it is more on the line of if you have an adequate supply of the essential amino acids. Vegetarians have to make sure they are getting the few missing amino acids that is found in meat that most plant source lack. Amino acids are building blocks of protein.
Beans, nuts and whole grains.
i dont eat chicken or anything that comes from it including eggs, beans, dairy or nuts and seeds...
so i get my protein from beef and pork i guess you can throw cheese in there
I am a vegetarian mostly for ecological reasons. I get my protein from soy foods, beans, and dairy (but largely from protein concentrates, i.e. protein powders, which I am debating on whether discontinuing and instead eating non-processed protein sources). I eat eggs every once in a while though, but try to avoid non-free range eggs as much as possible.
I get it from pretty much all of those.
@MissPixieGlitter@xanga - Including this one. Delish.
Last two groups. In reality, yes, meat has a ton of protein, but most people don't eat a 6 ounce steak, they eat an 8 or a 12 ounce steak, plus a lot of cheeses and dairy throughout the day. That can quickly total to way more protein than is actually needed, which is proven to lead to health problems later on down the road. Animal based proteins are also harder to digest and absorb.
Yes my humble food contains smaller amounts of protein, but they actually pack tons of amazing nutritional benefits per serving and its easily digested and absorbed into my body for instant energy. Quinoa, Brown Rice protein, and Pea protein are also incredible sources of potent proteins! I love them and there is a lot of variety and fun combinations to create. yum yummy.
@diannisforever@xanga - Um, what? Beans, dairy, nuts, and seeds don't come from chickens. I hope you just worded that wrong.
@SelfDistortion@xanga - Concentrates aren't so bad, just get a variety. Rice and Pea proteins are often much better than soy protein powders and easier to digest if you feel that you get TOO much soy protein powder on a regular basis.
@shunny@xanga - Many many MANY plant sources have complete proteins that are almost perfect in every way and have astounding nutrition profiles. Goji berries, Quinoa, Spirulina, hemp seed, amaranth, buckwheat,and soy are some excellent examples that I can think of immediately. You can also combine foods to make them complete, such as beans with brown rice or corn.
@cutesycharm@xanga - Yes I know. I am offended by your comment
. Lol jk.
all of those!
@cutesycharm@xanga - yea
@shunny@xanga - Eh? Don't be offended. O_O
my source of (complete) protein mostly come from eggs, chicken breasts, milk, and protein shakes. here and there i would have beef and fish.