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P R O T E I N
What is protein?
Proteins are molecules made up of amino acids, which the body breaks down and absorbs in order to rebuild and repair tissues. Humans need about 20 amino acids in order to live, but our bodies can make most of them on their own. Eight of the 20 must be obtained by eating foods that contain them.
Nearly every animal food, including dairy products, meat, fish and poultry, contain all eight amino acids. However, since the body breaks them down and redistributes them, eating combinations of foods that have incomplete proteins has the same end effect. Combining legumes and grains in the same meal will give your body complete proteins; such combinations include tofu (a soybean derivative) and rice, or black beans and corn.
Right now, the U.S. Food and Drug Administration recommends that protein make up 10 percent of the total calories you consume every day. Since protein has 4 calories per gram, in a 2,000-calorie diet, that would allow for 50 grams of protein. Meanwhile, the national average consumption of protein is about 90 grams daily. The only people who might have trouble getting enough protein in their diets are some vegetarians who do not eat any animal products, including eggs and milk. However, even they can get enough protein by consuming foods like lentils, tofu, nuts and peas, all of which are high in protein.
Protein deficiency in children can impair growth. In adults, it can cause loss of hair and muscle mass.
Some foods high in protein
Source: USDA - Nutrient Data Lab (Sept. 1996) - all data rounded to nearest 0.5
BEEF: ITEM SERV. CALOR. FAT SAT. FAT CHOLEST. PROT. ROUND, T0P, LEAN, RAW 1lb. 576 15g 5g 258.5mg 103.5g ROUND, BOTTOM, LEAN, RAW 1lb. 653 25.5g 8.5g 267.5mg 99g ROUND, TOP, RAW 1lb. 798.5 42.5g 16.5g 276.5mg 97.5g CHUCK, ARM POT ROAST, LEAN, RAW 1lb. 589.5 20g 7g 272mg 96.5g ROUND, TIP, LEAN, RAW 1lb. 562.5 17.5g 6g 272mg 96.5g TOP SIRLOIN, LEAN, RAW 1lb. 589.5 20g 7g 276.5mg 96.5g PORK: ITEM SERV. CALOR. FAT SAT. FAT CHOLEST. PROT. LOIN, WHOLE, LEAN, RAW 1lb. 648.5 25.5g 9g 267.5mg 97g SIRLOIN (CHOPS/ROAST), BONE-IN, LEAN, RAW 1lb. 644 26g 9g 286mg 95.5g TENDERLOIN, LEAN, RAW 1lb. 544.5 15.5g 5.5g 295mg 95g HAM, WHOLE, LEAN, RAW 1lb. 617 24.5g 8.5g 308.5mg 93g CHICKEN: ITEM SERV. CALOR. FAT SAT. FAT CHOLEST. PROT. MEAT & SKIN, FRIED BATTER From 1lb. chicken 809 48.5g 13g 243.5mg 63g MEAT & SKIN, ROASTED From 1lb. chicken 425.5 24g 6.5g 156.5mg 48.5g TURKEY: ITEM SERV. CALOR. FAT SAT. FAT CHOLEST. PROT. MEAT & SKIN, ROASTED From 1lb. turkey 499 23.5g 7g 197mg 67.5g MEAT ONLY, ROASTED From 1lb. turkey 353.5 10.5g 3.5g 158mg 61g SEAFOOD: ITEM SERV. CALOR. FAT SAT. FAT CHOLEST. PROT. GROUPER, MIXED SPECIES 1 fillet (259g) 238.5 2.5g 0.5g 96mg 50g MACKEREL, PACIFIC & JACK 1 fillet (225g) 355.5 18g 5g 106mg 45g SNAPPER, MIXED SPECIES 1 fillet (218g) 218 3g 0.5g 80.5mg 44.5g SALMON, COHO, WILD 1/2 fillet (198g) 289 11.5g 2.5g 89mg 43g HALIBUT, ATLANTIC & PACIFIC 1/2 fillet (204g) 224.5 4.5g 0.5g 65.5mg 42.5g VEGETABLES: ITEM SERV. CALOR. FAT SAT. FAT CHOLEST. PROT. BEANS, KIDNEY 1 cup 612 1.5 45g 110g 43g PEAS, CHICK 1 cup 728 12g 35g 121g 38.5g BEANS, LIMA 1 cup 601 1g 33g 113g 38g BEANS, SOY 1 cup 376 17g 11g 28g 33g NUTS: ITEM SERV. CALOR. FAT SAT. FAT CHOLEST. PROT. BUTTERNUTS, DRIED 1oz. 173.5 16g 1.5g 3.5g 17g PEANUT BUTTER, WITH SALT 2Tbsp. 190 16.5g 2g 6g 8g PINE NUTS, PIGNOLIA, DRIED 1oz. 160.5 14.5g 1.5g 4g 7g WALNUTS, BLACK, DRIED 1oz. 172 16g 1.5g 3.5g 7g
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