The Best Sources of Protein

You’re going to hear us talk about it a lot, but Protein is probably one of the most important things in your diet (other than cutting out sugars, and white flours) that will help you to burn fat and build lean muscle, it is vital to building and supporting the tissues and inner workings of your body.  There are a smattering of proteins and amino acids that our body needs to function properly – many of these are made automatically by our bodies – but the others need to be supplied through our diets.

One of the reasons why protein is so great for fat loss is that “high-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching [their] weight,” or trying to lose weight (Protein: Your Secret Weight Loss Weapon). Eating protein throughout the day will assist with fat burning, keeping you satisfied and full, and over the long run will assist with building lean muscle mass (this makes it ideal for consuming after your workouts to help repair your muscles).

But what are the best sources of protein? Which foods have the most protein and which foods would you be surprised to find out aren’t nearly as protein rich as you think they are? I’ve been hunting around to develop a list of common foods and their respective protein content(s) to help you get a better picture of exactly how much protein you are getting from the foods that you are eating…

Animal Based Proteins (100g serving or a large palm sized portion)

Protein Type	Protein (Grams)
Lean Beef – Grass Fed (cooked)	27-30g
Chicken, Skinless Breast (cooked)	27g
Turkey Breast (cooked)	27g
Lamb (cooked)	25g
Pork Tenderloin (cooked)	22g
Salmon, (cooked)	21g

Nut/Seed Proteins (1/4 cup; 4 tbsp serving)

Protein Type	Protein (Grams)
Chia Seeds	12g
Hemp Seeds	10g
Flax Seeds	8g
Sunflower Seeds	8g
Salba	7.4g
Almonds	7g
Pumpkin Seeds	7g
Sesame Seeds	7g
Pistachios	6g
Walnut	5g
Brazil Nuts	5g
Hazlenuts	5g
Pine Nuts	4g
Cashews	4g

Beans/Legumes (1 cup cooked)

Protein Type	Protein (Grams)
Lentils	18g
Adzuki	17g
Cannellini (White Beans)	17g
Cranberry Beans	17g
Navy Beans	16g
Split Peas	16g
Anasazi	15g
Black Beans	15g
Garbanzo (Chick Peas)	15g
Kidney Beans	15g
Great Northern Beans	15g
Lima Beans	15g
Pink Beans	15g
Black- Eyed Peas	14g
Mung Beans	14g
Pinto Beans	14g
Green Peas	9g

Grains (1 cup cooked)

Protein Type	Protein (Grams)
Triticale	25g
Millet	8.4g
Amaranth	7g
Oat, Bran	7g
Wild Rice	7g
Rye Berries	7g
Whole Wheat Couscous	6g
Bulgar Wheat	6g
Buckwheat	6g
Teff	6g
Oat Groats	6g
Barley	5g
Quinoa	5g
Brown Rice	5g
Spelt	5g

Vegetables (cooked 1 cup – unless otherwise specified)

Protein Type	Protein (Grams)
Corn (1large Cobb)	5g
Potato (with Skin)	5g
Mushroom, Oyster	5g
Collard Greens	4g
Peas (1/2 cup)	4g
Artichoke (medium)	4g
Broccoli	4g
Brussel Sprouts	4g
Mushroon, Shitake	3.5g
Fennel (medium bulb)	3g
Swiss Chard	3g
Kale	2.5g
Asparagus (5 Spears)	2g
String Beans	2g
Beets	2g
Sweet Potato	3g
Cabbage	2g
Carrots	2g
Cauliflower	2g
Rutabaga	2g
Squash	2g
Celery	1g
Spinach	1g
Bell Peppers	1g
Cucumber	1g
Eggplant	1g
Leeks	1g
Lettuce	1g
Okra (1/2 Cup)	1g
Onion (1/2 Cup)	1g

Fermented Dairy / Dairy Alternatives

Product	Serving Size	Kcals	Fat (g)	Protein (g)	Sugar (g)
Milk (2% Fat)	8 oz	122	4.8	8	12.3
Soy Milk, Plain	8 oz	90	3.5	6	6
Almond Milk, Sweetened	8 oz	60	2.5	1	7
Greek Yogurt, Plan (0% Fat)	6 oz	100	0.7	17.3	5.5
Cottage Cheese, Plain (2% Fat)	6 oz	146	4.2	20	6.2

Other

Eggs** (per 1 egg)	6g
Avocado	4g

Remember though…

Protein content isn’t the only thing you should be worried about when it comes to choose a respective food to munch on or eat for a meal… Not all protein sources are created equally…The best protein sources are those that are both high in protein and LOW in carbohydrates as this combination will lower the respective impact of your meal or snack on your blood sugar (Animal proteins for instance are an incredibly high source of protein – and their impact on blood sugar is negligible, while a protein such as those found in Corn, Potatoes, and some of the beans/legumes will spike your insulin levels and can contribute to fat storage and weight gain).  So even though we have provided you with the Protein content of MANY different foods – not all of these are sources that you may want to be getting your protein from – We suggest sticking with lean meats, nuts and seeds (keep serving size in mind), and things like eggs, and Greek yogurt which pack a protein punch without loading on the carbohydrates. Additionally if you are looking at grains as a source of protein, keep in mind the relative blood sugar impact and glycemic impact they will have – grains alone will not be a sufficient amount of protein for your body.

So go out there, grab a protein rich snack and treat your body well!!

Have a Safe and Happy day!

Sources:

http://www.womenshealthmag.com/weight-loss/protein-weight-loss

http://www.theholykale.com/plant-based-protein-chart/

http://themoreyoungo.com/2013/02/18/protein-content-in-dairydairy-alternatives/