Common protein sources with exactly how much per 100g
Protein is an essential macronutrient that plays a crucial role in the body’s growth, repair, and overall function. Including a variety of protein sources in your diet is important to ensure you receive a well-rounded intake of amino acids, which are the building blocks of protein. Here, we’ll explore some of the best protein sources and their protein content per 100 grams.
- Chicken Breast: Chicken breast is a lean source of protein, with approximately 31 grams of protein per 100 grams. It’s a versatile and popular choice for many dishes.
- Salmon: Salmon is not only rich in protein, providing around 25 grams per 100 grams, but it also contains heart-healthy omega-3 fatty acids.
- Tofu: Tofu, a staple in vegetarian and vegan diets, offers approximately 8 grams of protein per 100 grams. It’s also a good source of essential minerals like calcium and iron.
- Greek Yogurt: Greek yogurt is packed with protein, containing about 10 grams per 100 grams. It’s also rich in probiotics, which are beneficial for gut health.
- Eggs: Eggs are a complete protein source, offering around 13 grams of protein per 100 grams. They’re also a great source of various vitamins and minerals.
- Lean Beef: Lean cuts of beef, such as sirloin, provide roughly 31 grams of protein per 100 grams. Beef is also a source of iron and B-vitamins.
- Lentils: Lentils are a plant-based protein source with approximately 9 grams of protein per 100 grams. They are also high in dietary fiber.
- Quinoa: Quinoa is a grain that’s unique because it’s a complete protein, offering around 4 grams of protein per 100 grams. It’s also gluten-free.
- Chickpeas: Chickpeas, also known as garbanzo beans, contain about 19 grams of protein per 100 grams. They’re a versatile ingredient used in many dishes.
- Cottage Cheese: Cottage cheese is rich in protein, with approximately 11 grams per 100 grams. It’s a low-fat dairy option that’s great for snacks or in recipes.
- Almonds: Almonds are a protein-rich nut, containing roughly 21 grams of protein per 100 grams. They are also a good source of healthy fats.
- Black Beans: Black beans offer approximately 21 grams of protein per 100 grams and are a staple in many Latin American and vegetarian dishes.
- Soybeans: Soybeans, often used to make soy products like tofu and tempeh, contain approximately 16 grams of protein per 100 grams.
- Peanut Butter: Peanut butter is not only delicious but also a decent source of protein, with about 25 grams of protein per 100 grams.
- Cottage Cheese: Cottage cheese is rich in protein, providing approximately 12 grams per 100 grams. It’s a versatile dairy option for various recipes.
Remember that protein needs can vary from person to person depending on factors like age, activity level, and health goals. It’s important to maintain a balanced diet that includes a variety of protein sources to ensure you get a wide range of nutrients and amino acids. Whether you’re an omnivore, vegetarian, or vegan, there are plenty of options to meet your protein requirements while enjoying a diverse and delicious diet.