Proteins are compounds made up of amino acids. When the body digests protein, the protein is broken down into these amino acids, which the body can then use to build and repair cells and to produce other proteins, such as enzymes and hormones. Protein is therefore crucial for healthy bones, skin, organs, and as we all know, muscles.1
Though carbohydrates and fat are preferred energy sources, protein can also be used for energy when these nutrients are not available.2
How much protein a person needs every day depends on age, height, activity level, etc. According to the Institute of Medicine, adults should get at least 0.36 grams of protein for every pound of body weight (0.8 grams of protein for every kilogram body weight). Athletes and particularly weightlifters might need double this amount (if not even more), but the best recommendation remains controversial. For the average adult's 2,000 calorie diet, the Food and Drug Administration (FDA) recommends 50 grams of protein per day. For more information regarding how much protein you need each day, the best times to eat protein, etc., we recommend our eBook Lift, Eat, Repeat.
Dietary protein sources include meat, fish, dairy products, and eggs. Vegan-friendly sources include cheap protein sources like soy, beans, legumes, and some grains.
Protein-rich Foods
Ingredient | g of Protein per 100g | g of Protein per 100 calories |
---|---|---|
unflavored gelatin | 85.6 | 25.6 |
soy protein powder | 80.7 | 23.9 |
dried shrimp | 76.0 | 23.8 |
vital wheat gluten | 75.2 | 20.3 |
salt cod | 62.8 | 21.7 |
spirulina | 57.5 | 19.8 |
egg substitute | 55.5 | 12.5 |
hemp protein powder | 50.0 | 11.2 |
nutritional yeast | 50.0 | 13.3 |
textured vegetable protein | 46.7 | 15.0 |
whey | 45.7 | 11.1 |
active dry yeast | 40.4 | 12.4 |
roasted soybeans | 39.6 | 8.8 |
kraft grated parmesan cheese | 38.5 | 8.9 |
hemp seeds | 37.0 | 6.4 |
dried soybeans | 36.5 | 8.2 |
venison shoulder | 36.3 | 19.0 |
nonfat dry milk powder | 36.2 | 10.0 |
partridge | 36.0 | 17.1 |
lamb stock powder | 36.0 | 15.9 |
parmesan cheese | 35.8 | 9.1 |
soy flour | 34.5 | 7.9 |
bacon bits | 34.2 | 7.3 |
peanut flour | 33.8 | 7.9 |
venison ribs | 32.5 | 19.1 |
serrano ham | 32.0 | 15.0 |
romano cheese | 31.8 | 8.2 |
skim milk mozzarella | 31.7 | 22.5 |
grouse | 31.3 | 17.1 |
oxtail | 30.9 | 12.5 |
pumpkin seeds | 30.2 | 5.4 |
venison steak | 30.2 | 20.1 |
gruyere cheese | 29.8 | 7.2 |
turkey bacon | 29.6 | 7.7 |
tuna | 29.1 | 14.7 |
anchovy paste | 28.9 | 13.8 |
leftover turkey | 28.6 | 15.1 |
beef shoulder roast | 28.5 | 16.0 |
jamon iberico | 28.5 | 9.4 |
roasted peanuts | 28.0 | 4.8 |
smoked ham hocks | 27.9 | 8.5 |
lamb chops | 27.6 | 14.7 |
shredded roast pork | 27.6 | 15.8 |
shredded chicken | 27.5 | 14.9 |
beef stew meat | 27.2 | 14.7 |
demi glace | 27.0 | 9.9 |
swiss cheese | 26.9 | 7.1 |
duck legs | 26.8 | 12.3 |
dried parsley | 26.6 | 9.1 |
powdered milk | 26.3 | 5.3 |
chuck roast | 26.2 | 14.2 |
peanuts | 26.2 | 4.6 |
dried fava beans | 26.1 | 7.7 |
mustard seeds | 26.1 | 5.1 |
smooth peanut butter | 25.9 | 5.0 |
lentils | 25.8 | 7.3 |
bee pollen | 25.8 | 7.5 |
fontina cheese | 25.6 | 6.6 |
provolone cheese | 25.6 | 7.3 |
light tuna | 25.5 | 22.0 |
smoked haddock | 25.2 | 21.8 |
peanut butter | 25.1 | 4.3 |
hamburger | 25.1 | 10.7 |
jarlsberg cheese | 25.0 | 7.0 |
capicola | 25.0 | 8.8 |
manchego cheese | 25.0 | 5.8 |
Italian cheese | 25.0 | 7.8 |
Edam cheese | 25.0 | 7.0 |
gouda cheese | 24.9 | 7.0 |
cheddar cheese | 24.9 | 6.2 |
ground beef patty | 24.6 | 10.6 |
sardines | 24.6 | 11.8 |
caviar | 24.6 | 9.3 |
canned sprats | 24.6 | 12.2 |
canned herring | 24.6 | 11.3 |
dried green peas | 24.6 | 7.2 |
havarti cheese | 24.5 | 7.2 |
monterey jack cheese | 24.5 | 6.6 |
yellowfin tuna | 24.4 | 22.4 |
low-fat cheese | 24.4 | 14.1 |
part-skim mozzarella cheese | 24.3 | 9.6 |
chorizo | 24.1 | 5.3 |
black walnuts | 24.1 | 3.9 |
black lentils | 24.0 | 7.9 |
roasted chicken | 24.0 | 10.7 |
mung beans | 23.9 | 6.9 |
colby cheese | 23.8 | 6.0 |
Red Leicester | 23.7 | 6.2 |
unsalted peanuts | 23.7 | 4.0 |
dry roasted peanuts | 23.7 | 4.0 |
dried white kidney beans | 23.6 | 7.1 |
ground turkey | 23.6 | 21.0 |
shredded mexican cheese blend | 23.5 | 6.6 |
dried black-eyed peas | 23.5 | 7.0 |
guinea fowl | 23.4 | 14.8 |
Cheshire cheese | 23.4 | 6.0 |
dried cannellini | 23.4 | 7.0 |
tuna steaks | 23.3 | 16.2 |
bison steak | 23.3 | 19.1 |
chervil | 23.2 | 9.8 |