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Good Protein Sources

Updated on May 23, 2015

Protein is an essential macronutrient that our body needs to intake via diet in order to perform a number of functions – some of these include:

  • Repair and build muscle tissue
  • Maintain good condition of skin, hair and nails
  • Provide energy and overall wellbeing

The recommended intake for the average person is typically said to be 0.4g of protein.

Physically active individuals, particularly those who perform some type of heavy lifting, are often recommended to intake 1.0g of protein per pound of bodyweight.

How much protein you need to take in depends on your factors such as your gender, weight, lifestyle and body composition – I would highly recommend either educating yourself further about nutrition or consulting a qualified nutritionist before changing your dietary regime.

Here are a list of some of the best quality commonly found complete protein sources (all 8 essential amino acids) found in whole foods and the additional nutritional benefits each provide:

Chicken

Breast, roasted

29.79g of protein per 100g

0.15g of protein per calorie

Good source of selenium , Vitamin B6 and phosphorous.

Turkey

Breast, roasted

Excellent

30.06g of protein per 100g

0.22 g of protein per calorie

Very good source of selenium, vitamin B3, vitamin B6.

Good source of phosphorous and zinc.

Fish

Tuna

Yellowfin, baked/broiled

29.97g of protein per 100g

0.22g of protein per calorie

Excellent source of selenium, vitamin B3

Very good source of vitamin B6, vitamin B1

Good source of phosphorous, potassium, magnesium, omega-3 fatty acids


Cod

Baked/broiled

22.95g of protein per 100g

0.22g of protein per calorie

Excellent source of selenium, vitamin B6

Very good source of vitamin B3, phosphorous

Good source of vitamin B12, potassium, vitamin D, vitamin B3, omega 3 fatty acids


Salmon

Chinook, baked/broiled

0.11g of protein per calorie

25.70g of protein per 100g

Excellent source of vitamin D, omega 3 fatty acids, selenium

Very good source of vitamin B3, vitamin B12

Good source of phosphorous, magnesium, vitamin B6


Sardines

3.25oz can

0.12g of protein per calorie

24.62g of protein per 100g

Excellent source of vitamin B12

Very good source of selenium, vitamin D, omega 3 fatty acids, phosphorous

Good source of calcium, vitamin B3

Beef

Tenderloin, lean, broiled

0.13g of protein per calorie

28.57g of protein per 100g

Very good source of vitamin B12

Good source of zinc, selenium, phosphorous, vitamin B6, iron, vitamin B3, vitamin B2

Lamb

Loin, roasted

0.13g of protein per calorie

26.59g of protein per 100g

Eggs

Whole, boiled

0.08g of protein per calorie

12.59g of protein per 100g

Very good source of selenium, iodine, vitamin B2

Good source of molybdenum, vitamin B12, phosphorous, vitamin B5, vitamin D

Milk

Cow’s milk, 2%

0.07g of protein per calorie

3.33g of protein per 100g

Very good source of iodine, calcium, vitamin D, vitamin B2, phosphorous

Good source of vitamin B12, vitamin K, potassium, vitamin A

Cheese

Mozerella

Low-fat, part skim, shredded

0.10g of protein per calorie

24.27g of protein per 100g

Very good source of calcium

Good source of phosphorous, iodine and selenium

Data was collected from WHfoods.com

Read more of my Food and Cooking hubs here.

Read more of my Diet and Weight Loss hubs here.

What's your favourite source of protein?

See results

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