Just the facts. From the experts.

Whether you’re fueling your body for the day ahead or an intense workout, protein is an important part of a balanced diet. 

Protein Fun Facts:

  • Comprises every muscle, tissue and organ in the body
  • Supports metabolism and digestion
  • Assists movement of nutrients and oxygen in the blood
  • Produces antibodies that fight infection and illness
  • Keeps hair, skin and bones strong and healthy
  • Helps the body feel full longer


Now you know how essential protein is for the body, but how much protein is necessary to support good health? A range of 50 to 80 grams of protein per day is recommended, according to Liz Applegate, PhD and senior lecturer in the Department of Nutrition and Director of Sports Nutrition, Intercollegiate Athletics, at the University of California, Davis. Here are some great ways to get those 50 to 80 grams.

Top Non-Vegetarian Sources of Protein

  1. Beef Flank – about 31 grams per 4 ounces
  2. Sirloin (beef) – about 34 grams per 4 ounces
  3. Chicken breast – about 30 grams per 4 ounces
  4. Ground beef – about 30 grams per 4 ounces
  5. Pork loin or tenderloin – about 29 grams per 4 ounces
  6. Haddock  –  about 27 grams per 4 ounces
  7. Lobster – about 25 grams per 4 ounces
  8. Ham – about 19 grams per 4 ounces

Top Vegetarian Sources of Protein

  1. Pumpkin seeds – about 34 grams per 4 ounces
  2. Chickpeas – about 21 grams per 4 ounces
  3. Mixed Nuts – about 19 grams per 4 ounces
  4. Cottage cheese – about 15 grams per 4 ounces
  5. Quinoa – about 16 grams per 4 ounces
  6. Greek yogurt – about 12 grams per 4 ounces
  7. Tofu – about 10 grams per 4 ounces
  8. Black Beans – about 6 grams per 4 ounces

 

Where does most of the protein you consume come from?







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