Pick Your Protein

Another great guest post from Vitacost.com! Guidelines on how to choose protein – veggies have protein too, not just meat!! Thank you as always for the great information Vitacost !

The great debate rages on. Is plant-derived protein better for you than a slab of steak? There is still no final verdict, but research continues to prove the benefits of both – or either. Meat lovers will defend their diet provides high-quality, or complete, protein; while veggie lovers will proclaim whole-food, plant-based eating is “cleaner” for the body. Luckily, there’s one thing everyone can agree on: protein is essential and should not be excluded from any diet.

Protein is (literally) an essential nutrient, made up of amino acids – the building blocks of our cells. Of the 20 amino acids, nine of them cannot be produced by the body. These are called essential amino acids, and they must be obtained through diet. By consuming protein from complete or incomplete protein sources, the body can adequately make up for what it’s lacking. It’s important to know a complete protein source – such as those from animal products – provides all essential amino acids. Incomplete protein sources provide less than the nine essentials, but consuming multiple incomplete protein sources can together deliver everything you need.

To help you choose which protein source(s) are best for your body, glance at the cheat sheet below. These are some of the best plant and animal sources, with average protein potency shown in grams:

PLANT PROTEIN

Dark green vegetables

Spinach (1 cup, cooked) = 5 grams

Broccoli (1 cup, cooked) = 4 grams

Asparagus (1 cup, raw) = 3 grams

Grains

Quinoa (1 cup, cooked) = 9 grams

Brown Rice (1 cup, cooked) = 5 grams

Whole wheat bread (1 slice) = 3 grams

Legumes

Lentils (1 cup, cooked) = 18 grams

Black beans (1 cup, cooked) = 15 grams

Soy beans (1 cup, cooked) = 29 grams

Nuts

Almonds (1/4 cup, raw) = 8 grams

Cashews (1/4 cup, raw) = 5 grams

Peanut butter (2 tbsp) = 8 grams

Seeds

Sunflower seeds (1/4 cup) = 6 grams

Hemp seeds (3 Tbsp) = 11 grams

ANIMAL PROTEIN

Beef

Ground (3 oz, 75% lean) = 22 grams

Filet Mignon (3 oz) = 24 grams

Poultry

Chicken (3.5 oz, skinless breast) = 31 grams

Turkey (3.5 oz, skinless) = 30 grams

Seafood

Salmon (3 oz, boneless fillet) = 21 grams

Tilapia (3 oz) = 24 grams

Tuna (3-ounce steak) = 25 grams

Dairy

Yogurt (8 oz, fat-free) = 13 grams

Cheese (1 oz, whole milk mozzarella) = 5 grams

Milk (8 oz, 1% milk fat) = 8 grams

Keep in mind the recommended daily allowance (RDA) for protein is 0.36 grams per pound of body weight. For a 160-pound adult, that’s about 58 grams per day. Depending on your daily caloric needs and health status, your protein consumption may be 15 to 25 percent of your total calories. Whether your dietary choices include vegan, gluten-free, low-carb or other, strive to reach these standards and enjoy whatever protein you put on your plate.

This article has been provided by the folks at Vitacost.com. Offering more than just vitamins and supplements, Vitacost.com has a wide selection of over 35,000 organic, natural products for your healthy lifestyle. From health foods and natural hair care items to sports nutrition favorites and pet essentials, Vitacost.com has your needs covered – for less! Take your shopping list to Vitacost.com and take the cost out of healthy living. Vitacost.com is not affiliated with this blog and isn’t responsible for content outside of this article.

By: +Elizabeth Lotts writer for Vitacost.com