Food and Nutrition, and amongst them Protein is the one which takes dominance as a magic nutrient, while Calories, Fat and Carbohydrates have gained a negative impression for themselves. Yes, Proteins are important and when we think of Proteins, we think of stronger muscles and few food items, which are rich in Proteins like eggs, milk, fish, chicken, nuts and the likes.
The irony is that we know proteins are important for us and we just cannot ignore it, but unfortunately, most of us do. Of course, not many of us go about our days thinking if we are getting enough protein, do we?
The challenge that many of us face is how much Protein is too much and will too much be harmful. The answer is yes, anything in excess is bad or harmful, similarly too much of protein can cause body fat (read weight gain) and it can also cause damage to the kidneys.
So how much is enough; Simply put, we need anywhere from 0.8 grams to 1.3 grams per kg of our body weight of protein every day. These are approximate figures and the actual requirement might differ (in case the individual has any specific condition). Or alternatively the recommended daily intake is 56 grams for men, and 46 grams for women and pregnant & breastfeeding women need about 71 grams of protein per day.
Let me try and provide more specifics;
· Babies – 10 grams of proteins per day
· Pre-teens – 19 to 34 grams of proteins per day
· Teenage boys and girls - 52 grams and 46 grams of proteins per day, respectively
· Adult men and women - 56 grams and 46 grams of proteins per day, respectively
So, we are aware of protein rich foods, but the big question is how one would know the amount of proteins in each of these food items. The label on food packages does help a bit but then we are not always having those packaged foods, right.
Let me try help simplify this and list some of the best protein rich foods that you should put on your grocery list.
· Eggs
· Chicken
· Cottage Cheese
· Greek Yogurt
· Oats
· Milk
· Broccoli
· Tuna
· Almonds
Let me also share some details of protein rich foods with their respective average protein quantity. Now I am no expert in this, hence I have taken help from renowned sources for their protein and calorific content. Made this in tabular format, so if someone wishes to keep this as ready reckoner, they may take printout of these tables and pin them in their kitchen.
1. Peanut Butter
2 tablespoons of peanut butter contain 7.7 grams of protein and 188 calories (meets 15% of your daily protein requirement).
Two spoons of peanut butter, and you are set for the day with about 8 grams of protein. Our good old styled traditional bread toast can be flavored with this all-time favorite.
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2. Cottage Cheese (Paneer)
1 cup (225 gms) of cottage cheese contains 28 grams of protein and 163 calories (meets 56% of your daily protein requirement).
Each half cup of cottage cheese contains 13 gm of proteins. It is a great and healthy food item. In addition to providing protein for muscles, cottage cheese contains calcium for good bones. You can combine it with vegetables or fruit to make a great dish. Other forms of cheese also have good amounts of protein. Also, cottage cheese is as gratifying as eggs – and could be a good option for weight loss.
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3. Egg
1 egg white contains 3.6 grams of protein and 16 calories (meets 7% of your daily protein requirement).
Eggs are an excellent source of protein, particularly egg whites. Egg whites are low in cholesterol and high in protein. Egg whites are also low in fat, which makes them the perfect food for a healthy and nutritious breakfast. This will also provide you with energy and essential amino acids. Adults are advised to eat at least one egg daily. And as per studies, egg white protein supplementation can increase resistance muscle strength – especially in females.
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4. Tofu
¼ block of tofu contains 12.8 grams of protein and 117 calories (meets 26% of your daily protein requirement).
Tofu is a great alternative to meat and can be used in a variety of Indian dishes. Apart from proteins, tofu is also rich in magnesium, iron, and other essential nutrients. Like other soy foods, tofu reduces heart diseases by lowering bad cholesterol and promoting good cholesterol. The best thing about tofu is it takes on the flavor of the foods you cook it with. So, you can replace beef or chicken with tofu in a stir-fry.
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5. Soy Milk
1 cup of soy milk contains 8 grams of protein and 131 calories (meets 16% of your daily protein requirement).
Soy milk is a great option for vegetarians and lactose intolerant people to get a good dose of proteins. Adding this super drink to your diet will provide you with the good allowance of protein needed by an individual. Studies also show that the intake of soy milk can reduce the risk of osteoporosis.
Even 1 cup of whole milk has 8 grams of protein and comes with 149 calories. Add soy milk to your breakfast cereal.
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6. Chicken
½ a chicken breast (approx. 200 gms) contains 28 grams of protein and 142 calories (meets 53% of your daily protein requirement).
Intake of chicken has numerous benefits for people of all age groups and conditions. It is especially beneficial for individuals who have a higher protein and calorie need. While using chicken breast, instead of discarding the bones away, you can use them to prepare bone broth/soup. This is another food that is rich in protein (¼ cup contains 20 grams of the nutrient).
Suggestion, divide your plate evenly between whole grains, fruit, vegetables, and chicken breast – for your evening meal.
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7. Cod Fish
1 fillet of cod fish contains 21 grams of protein and 95 calories (meets 42% of your daily protein requirement).
The great thing about cod fish compared to other fishes, apart from being a good source of protein, is that it contains very less fat. And more of the heart-healthy mono and polyunsaturated fats. The vitamins D and B12 regulate bone health and improve nerve functioning respectively.
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High Protein Seeds & Nuts
Seeds and Nuts are another rich source of proteins and I highly recommend including them in your diet and can be consumed as evening snack besides in food.
1. Pistachios
1 cup of pistachios contains 25 grams of protein and 685 calories (meets 51% of your daily protein requirement).
Pistachios are good sources of fiber, which promotes digestive health. Fiber can also encourage satiety – consequently preventing overeating and aiding weight loss. Pistachios are also high in folate that is good for pregnant women.
They are nutrient-dense and possess antioxidant compounds that are wonderful for health. Add pistachios as toppings to your yogurt or salad. Simple.
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2. Quinoa
1 cup of Quinoa seeds contains 24 grams of protein and 626 calories (meets 48% of your daily protein requirement).
Quinoa contain plant compounds quercetin and kaempferol, which possess anti-inflammatory and anticancer properties. Boil raw quinoa seeds with a dash of salt and have them as an evening snack or have as an alternative to rice.
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3. Almonds
10 almonds contain 5.9 grams of protein and 161 calories (meet 12% of your daily protein requirement).
Almonds are known to reduce cancer risk and heart disease. They also help lower cholesterol levels. Also, the nuts are known to cut diabetes risk. Almonds can be added to salads and other dishes for extra flavor. You can add them to your favorite smoothie as well, or just have them by itself. Avoid salted almonds.
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4. Walnuts
1 cup (125 gms) of chopped walnuts contains 18 grams of protein and 765 calories (meets 36% of your daily protein requirement).
Regular intake of walnuts can help prevent gallstones. They are also a good source of copper that improves bone mineral density and prevents osteoporosis. And walnuts also contain magnesium that can help combat epilepsy. Walnuts also contain polyphenolic compounds that reduce the inflammatory load on the brain cells and enhance interneuronal signaling.
Top your salads or yogurt with walnuts and have by itself.
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5. Pumpkin Seeds
1 cup (125 gms) of the seeds contains 12 grams of protein and 285 calories (meets 24% of your daily protein requirement).
The seeds are also rich in zinc that enhances immunity. This very zinc even improves prostate health and prevents prostate cancer in men. Pumpkin seeds can also improve insulin regulation, thereby preventing diabetes.
Other seeds rich in protein include flaxseeds (1 cup – 61% of daily value) and sunflower seeds (1 cup – 58% of daily value). You can eat the seeds on their own, or you can use them as a topping for your salad.
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6. Pecans
1 cup (125 gms) of chopped pecans contains 10 grams of protein and 753 calories (meets 20% of your daily protein requirement).
Pecans contain healthy fats that contribute to weight maintenance. They are rich in antioxidants, which makes them an ideal food to beat oxidative stress. Pecans also stimulate hair growth, reduce stroke risk, and improve digestive health. You can simply have roasted pecans as an evening snack or can be used in baked dishes and salads.
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7. Cashews
30 gms of cashews contains 5.5 grams of protein and 160 calories (meets 10.5% of your daily protein requirement).
The copper and iron in cashews aid the formation of red blood cells. This, in turn, keeps the entire system functioning optimally. Cashews are also exceptionally good for your eyes. They are an excellent source of magnesium, a mineral that is required for body processes.
Intake of cashews has also been linked to cancer prevention and weight maintenance. You can add a handful of cashews to your evening snack or in various food like in gravy or rice and enjoy the tasteful delight.
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8. Chia Seeds
30 gms of chia seeds contains 4.4 grams of protein and 137 calories (meets 9.5% of your daily protein requirement).
They are rich in fiber and omega-3s and offer a host of benefits. The seeds also offer a superb energy boost. They deliver a massive amount of nutrients with few calories.
Chia seeds also helps improve certain blood markers, which can cut the risk of heart disease and type 2 diabetes. Adding chia seeds to your smoothie is one of the best ways to consume them.
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High Protein Grains, Legumes & Fruits
Listing few Grains and Legume foods & Fruits rich in protein.
1. Soybeans
1 cup (125 gms) of soybeans contains 68 grams of protein and 830 calories (meets 136% of your daily protein requirement).
Often hailed as the most protective bean, soybean has the highest protein content amongst all plant sources. It is also the only plant food containing all the essential amino acids. It contains omega-3 fatty acids that prevent cardiovascular disease and some forms of cancer. And the fiber in the bean promotes digestive health. Soybean is also rich in iron and calcium that are required for optimum health.
One simple way is to go for soymilk, which you can easily find at grocery stores. You can even add soy cream to your morning tea or coffee. Or best, you can simply replace in your bread or muffin recipes with soy yogurt. The other soy food (my favorite) are Soy nuggets and Soy mince.
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2. Lentils
1 tablespoon of lentils (in general) contains 3.1 grams of protein and 42 calories (meets 6% of your daily protein requirement).
Given they are rich in folic acid, fiber, and potassium – lentils are great for heart health. The folic acid is also critical during pregnancy – it was found to cut the chances of early delivery by as much as 50%, and it also reduces the risk of birth defects in newborns. Lentils also fight fatigue as they are rich in iron. Besides cooking lentils in multiple ways, you can add lentils to any kind of soup for added fiber and nutrients.
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3. Kidney Beans
1 tablespoon of kidney beans contains 1 gram of protein and 14 calories (meets 2% of your daily protein requirement).
The beans are rich in vitamin B1 that improves memory. The vitamin can also prevent Alzheimer’s. Kidney beans also contain molybdenum that detoxifies the body. Even black beans, navy beans, and other kinds of beans are rich in protein – 1 cup of them contains 15 grams of the nutrient.
You can combine the beans with your soups or salads.
Spoiler alert…by the way, bean chips, the favorite snack for many, contain protein too – 4 grams of protein for every oz serving.
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4. Wheat Germ
1 cup of wheat germ contains 27 grams of protein and 414 calories (meets 53% of your daily protein requirement).
Wheat germ is also rich in vitamin E, an antioxidant that fights free radicals. Other nutrients it is rich in include zinc, magnesium, potassium, and thiamin.
A dose of wheat germ in your yogurt or smoothie can do the trick.
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5. Oats
1 cup of oats contains 26 grams of protein and 607 calories (meets 53% of your daily protein requirement).
In addition to protein, oats are also good sources of soluble fiber – which can help prevent coronary heart disease. They also improve digestion and prevent colorectal cancer.
You can thicken your smoothie with a spoonful of oats. One more excellent recipe mix oats, yogurt, grated apple, and a pinch of cinnamon – leave them overnight in the fridge, and the next morning, you can have a super powerful breakfast, besides of course cooking them in milk, the traditional way.
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6. Barley
1 cup of barley contains 23 grams of protein and 651 calories (meets 46% of your daily protein requirement).
Being rich in fiber, barley aids digestion and weight loss and helps control blood sugar and cholesterol. It also offers protection against cancer.
You can simply consume whole grain bread that contains barley. or cook it to make hot cereal. Barley can also be added to stuffing and enjoyed.
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7. Chickpeas
1 cup of chickpeas contains 15 grams of protein and 269 calories (meets 29% of your daily protein requirement).
Chickpeas are a form of complex carbohydrate that the body slowly digests for energy. This helps control blood sugar levels. Being rich in protein and fiber, chickpeas increase satiety. This discourages overeating and, in turn, aids weight loss. The high fiber also improves digestion and prevents any digestive ailments.
Another chickpea dish, called falafel, contains about 3 grams of protein per serving. And ½ a cup of hummus, made from ground chickpea and sesame seeds, along with olive oil, garlic, and lemon, contains 6 grams of protein.
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8. Green Peas
1 cup of green peas contains 9 grams of protein and 134 calories (meets 17% of your daily protein requirement).
Green peas are rich in numerous other nutrients, including iron, copper, zinc, calcium, manganese, and vitamin K – all of which promote numerous bodily functions. They also prevent brain damage. The fiber in peas contributes to gastrointestinal health. I consider green peas, like coriander, a universal food ingredient, just add to any food.
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9. Broccoli
1 broccoli stalk contains 4.3 grams of protein and 51 calories (meets 9% of your daily protein requirement).
One of the best high protein vegetables, Broccoli has been touted as one of the best foods to fight cancer. Given it is replete with phytochemicals, it works as a great anticancer food and the vegetable is also a great source of fiber, especially soluble fiber (which helps regulate blood glucose and cholesterol and prevents diabetes and heart disease).
Broccoli is also an excellent source of vitamin K that enhances bone health (as vitamin K improves calcium absorption).
You can simply add half a cup of broccoli to your daily meal. You can also consume raw broccoli salads or broccoli soup or add broccoli to a variety of soups.
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10. Sweet Corn
1 large corn ear contains 4.6 grams of protein and 123 calories (meets 9% of your daily protein requirement).
The other advantage is that sweet corn is pretty low in fat. The vegetable is also rich in potassium and vitamin A. Potassium is usually lost through sweat, and hence, regularly replenishing the mineral is important – as it contributes to heart health and bone strength. Vitamin A works as an antioxidant. The vegetable is rich in fiber as well – the benefits of which I have listed above.
Sweet corn can make an awesome addition to soups. You can also add it to your salads and casseroles.
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11. Cauliflower
1 large cauliflower head contains 16.6 grams of protein and 210 calories (meets 33% of your daily protein requirement).
Another important nutrient cauliflower is rich in is choline. This nutrient enhances memory and learning, improves sleep, and helps with muscle movement. Choline also aids in the transfer of nerve impulses and assists in fat absorption.
The vitamin K in Cauliflower promotes stronger bones. It also has a high fiber and water content, which prevents constipation and reduces the risk of colon cancer.
A unique way to include cauliflowers in your diet is by mashing them, just like potatoes. And then add roasted garlic, grated cheese and peanuts to the dish – you won’t leave it.
You can also add cauliflower to a vegetable salad (along with a serving of mushrooms, which contains 4 grams of protein).
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12. Coconut
1 medium coconut contains 13.2 grams of protein and 1405 calories (meets 26% of your daily protein requirement).
Both coconut water and coconut pulp are highly nutritious. Coconut water offers an array of health benefits and is highly recommended, especially during the summer season.
Raw coconut is also rich in medium-chain triglycerides – which can aid weight loss. A single serving of coconut offers several minerals and including it in your diet invariably increases its nutritional value. And several substances in coconut can help boost your immunity.
Do not throw away the shell after drinking the water as the soft pulp of the tender coconut is equally rich in proteins. The pulp tastes extremely delicious. You can either have it raw or add it to salads. Coconut milk is also rich in proteins and healthy fats.
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13. Banana
1 large banana contains 1.5 grams of protein and 121 calories (meets 3% of your daily protein requirement).
Bananas are also very good sources of potassium. They relax the walls of the blood vessels and lower blood pressure. The fruit can also be a good food to be taken during diarrhea – as electrolytes like potassium are lost during diarrhea, and banana helps replenish the mineral.
Bananas, being rich in fiber, can prevent heart disease and diabetes.
You can add chopped bananas to your breakfast porridge, smoothies or milkshakes of the fruit are equally delicious and healthful.
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14. Guavas
1 guava contains 1.4 grams of protein and 37 calories (meets 3% of your daily protein requirement).
Being rich in fiber, guavas enhance digestive health and prevent related disorders. They are rich in vitamin C as well that boosts immunity and skin health.
Other fruits like Pomegranates, Grapefruit, and Passion fruit contain about 2 to 5 grams of protein.
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Are You Getting Enough Protein?
This is the other question, which we ask ourselves or our mothers are curious about, for their children. How do we know if we are not? Well there are few sure shot signs as indicators of protein deficiency – you are not getting enough protein if; You often feel anxious and moody. Protein contains amino acids that are the building blocks for neurotransmitters (they control your mood).
1. Your workouts are not great. Protein is required to sustain your energy during workouts.
2. You are unable to sleep well. Protein helps in the production of serotonin, low levels of which can cause sleep issues.
3. You have high cholesterol despite following a proper diet. Cholesterol levels also rise due to hormonal imbalances and increased inflammation, which can be treated with adequate protein intake.
4. You experience a lack of focus and concentration. Inadequate protein means inadequate amino acids, and that means decreased neurotransmitters (which help improve your concentration levels).
5. Your menstrual cycle is irregular. This caused by a condition called polycystic ovary syndrome (PCOS). (It is, in a way, related to protein deficiency.)
6. You get injured often and are slow to heal. As we know, protein is a body building food. Its deficiency can slow down the healing process.
7. You feel fatigued often. Metabolic functions also depend on amino acid intake.
If you have any of these symptoms, it’s time to take some serious care
So, how to increase Protein intake, by making simple changes to your diet and lifestyle, you can increase your protein intake. Here are a few ways:
· Replace cereal with eggs. Most breakfast foods, including cereals, are low in protein. But 3 eggs offer you 19 grams of high-quality protein.
· Go for Greek yogurt. Because it is a high-protein food. One serving of Greek yogurt gives you 20 grams of protein, which is double the amount offered by traditional yogurt.
· Have the protein first. This is because protein increases the production of a gut hormone called PYY that makes you feel full. This also discourages you from downing unwanted calories.
· Use almonds to top your food. Apart from magnesium and vitamin E, they are also high sources of protein. They add flavor and crunch to your meal.
· Take a protein shake for breakfast. Protein powders can do the job. Though smoothies contain lot of fruit, they may contain less protein. You can add one scoop of protein powder and enjoy the shake along with your nutritious breakfast.
· Have a high-protein food with every meal. Include high protein food sources in every meal of yours.
· Peanut butter.
Hope this helps you in understanding your protein intake, signs of deficiency and how you can up your protein levels.
