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High Protein
Foods
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Proteins form an important nutrient component of the body. Made up of essential and non-essential amino acids, it helps in building and repairing muscles and bones, restoring body cells, providing a source of energy and controlling many of the important metabolism processes in the body.
Our body gets the protein from the food we eat. Unarguable, proteins derived from animals, in the form of meat and milk, have the highest concentration of protein in them. |
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This is because it contains all nine of the essential amino acids.
Vegetable protein, on the other hand, lacks one or more of the essential
amino acids, which is why it is considered incomplete.
For a vegan or vegetarian, one needs to consume a wide variety of protein-rich vegetable foods, so that he/she can get all their essential amino acids. To know more about the foods that have high protein content, browse through the table given below. |
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Daily Protein Requirement: Protein is one of the most important components of every cell present in the body. A complex, high-molecular-weight organic compound, it has an unsurpassed content of amino acids.
There are a number of benefits associated with proteins.
Right from improving body composition and building
muscle to repairing tissues and preventing bone loss,
the list goes endless. Besides this, much of the fabric
of our body, such as muscle, cartilage, ligaments, skin
and hair, is constructed from protein molecules. We all
know that a high-protein diet is essential for an
individual, but the question is - how much is enough?
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An ongoing
debate, experts have been studying to determine exactly
how much protein does our body require? Many health
organizations have conducted regular studies; so as to
work out, what should be the recommended daily protein
intake. The suggested requirement varies from person to
person. For instance, the protein requirement for adults
is different from that of young growing children. There
are multiple factors, which need to be taken into
consideration, while deciding the recommended daily
protein intake, such as, age, sex, physique and activity
level.
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The human
daily protein requirement is calculated on the basis of 'ideal
body weight'. Based on height and gender, the ideal body weight
is calculated. The daily protein requirement is calculated in
terms of grams per day for every kilogram you weigh. For a
person who is accustomed to sitting or taking little exercise,
the recommended daily protein intake is 0.75g per kg of body
weight. A person whose physical activity level is good enough
and who performs exercises for about an hour or so, for them the
ideal protein intake is about 1.0-1.2g of protein per kg of body
weight.
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In case of athletes, however, the recommended protein
requirement differs. Apart from a greater lean mass and
greater need for tissue repair, they burn a small amount
of protein, during physical activity. As such, athletes
have a higher protein requirement. For those engaged in
endurance training, the protein intake should be about
1.2-1.4g of protein per kg of body weight, while for
athletes, who are engaged in strength training, the
daily recommended protein requirement is approximately
1.6-1.7g of protein per kg of body weight. |
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Food High
in Protein
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High
Protein Food |
Protein Content (In grams) |
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Eggs (1
Medium Size) |
6 |
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Milk (1
Glass) |
19 |
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Soya
Milk Plain (200 Ml) |
6 |
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Tofu
(100 G) |
8 |
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Low-Fat
Yoghurt (Plain) 150g |
8 |
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Fish
(Cod Fillets 100g Or 3.5 Ounces) |
21 |
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Cheese
Cheddar 100g (3.5 Ounces) |
25 |
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Roast
Beef (100g or 3.5 Ounces) |
28 |
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Roast
Chicken (100g or 3.5 Ounces) |
25 |
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Other
Meats (100g Or 3.5 Ounces) |
25 |
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Sausages
(100g or 3.5 ounces) |
12 |
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Bacon
(100g or 3.5 ounces) |
25 |
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Ham
(100g or 3.5 ounces) |
18 |
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Beef
burgers - freezer type average (100g) |
20 |
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Corned
Beef (100g or 3.5 ounces) |
26 |
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Luncheon
Meat (100g or 3.5 ounces) |
13 |
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Meat
Paste (100g or 3.5 ounces) |
15 |
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Egg
white, dried (100g) |
79-95 |
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Bearded
seal game meat, air-dried (100g) |
82.6 |
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Soy
protein isolate (100g) |
80 |
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Whey
protein isolate (100g) |
79.5 |
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Whitefish, smoked, dried (100g) |
67 |
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Soybeans, dry, roasted (100g) |
39.6 |
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Cheese,
parmesan, grated (100g) |
38.5 |
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Pork,
cured, bacon, cooked, pan-fried (100g) |
38.3 |
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Salmon,
king or Chinook, smoked, brined (100g) |
39.9 |
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Peanut
butter (15ml) |
7 |
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Broccoli(80 grams) |
2 |
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Almonds
(1/4 cup) |
8 |
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Peanuts
(1/4 cup) |
9 |
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Cashews
(1/4 cup) |
5 |
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