Good Protein Sources
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
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