Facts about protein
What is protein, how much do you need and where can you get it?
What is protein?
There are about 50,000 different proteins! These proteins are all combinations of 22 amino acids – the nutritional building blocks of a healthy body. Proteins form our organs, nerves and muscles, as well as assembling into hormones.
Of the 22 amino acids 8 are essential. This means the human body can’t make them itself and must obtain them from food sources. The body needs the essential proteins to make the non-essential ones.
How much protein do you need?
You should try to eat around one gram of protein per one kilogram of body weight, or around 0.4 grams per pound. Therefore a 70 kg woman would need about 70 grams of protein a day. This is a guide only and will vary considerably for individuals.
The amount of protein and animal foods required by each individual is different, depending on genetic make-up, metabolism, hormonal factors and personal beliefs. Hydrochloric acid production (required for digestion of meat) also varies from person to person. This means some people can eat larger quantities of animal protein. Other people are more suited to vegetarianism.
Where to get it...
What do you need to eat to get 10g protein? How much protein is in common foods?
Approximate measures only.
These are not recommendations as either good or bad protein sources, but simply a rough guide to assess your daily intake.
2/3 cup wholemeal flour
2 – 4 slices wholemeal toast
½ cup whole wheat pasta
1/3 cup (50 g) almonds
½ cup (70g) brazil nuts
70g walnuts
1/3 cup sunflower seeds
¼ cup pumpkin seeds
3 T tahini
2½ T peanut butter
2/3 cup cooked lentils
½ cup cooked soybeans
2/3 cup cooked chickpeas
1½ cup cooked quinoa
2½ large potatoes
17.5g spirulina
330g (3 cups) spinach, raw (91% water)
180g (2 cups) spinach, cooked, drained
2½ avocado
40g hard cheese
60g feta
½ cup cottage cheese
1¼ cup whole milk
1¼ cup yoghurt
2 eggs
45g red meat
50g chicken
1 medium chicken drumstick
55g fish
Small 95g can flavoured tuna
Have a look at these articles:
A list of high protein foods for vegetarians
A list of high protein foods from animal sources
