Protein - Plant vs. Animal Sources
Protein - Plant vs. Animal Sources
Based on what people tell me, they often think that the only way to get protein in their diet is to eat meat or drink protein shakes.
And, yes, this is still true today that people think this.
How do I know? I teach nutrition at my local college, including a sports nutrition class.
Every single term, students are shocked to learn they can get protein from foods other than meat! Of course, some students know otherwise, but I am not overstating or exaggerating when I say that students, and likely the larger population, don’t know that there are plenty of food sources of protein. And meat isn’t the only source.
It is pretty tricky NOT to get protein even if one doesn’t eat meat.
First of all, of course, MEAT or animal flesh of all kinds is an excellent source of protein. Red meat (beef, pork, wild game meat like elk, venison, and buffalo) has plenty, and a 3-ounce serving has about 25 grams of protein depending on the cut. Likewise, poultry, including chicken, turkey, and other birds, has about 25 grams of protein in 3-ounces.
And fish? About 20 grams per 3-ounces. Eggs? 6-7 grams of protein in one egg
Oh, and don’t forget dairy! Many people do. One cup of cow’s milk has about 8 grams of protein. Plant-based “milk” doesn’t have much protein (except for soy milk). I went into that extensively here. And yogurt also has protein, with Greek yogurt having about 18 grams in one cup. Yes, the same as three eggs.
Okay, so with animal products covered and knowing that protein is in more than just meat, what about other sources?
Overall you can be assured that in many cases that every single food has protein in it unless it is a highly processed food like chips or candy. I mean other food groups.
Other foods that fall into the “protein” food group include nuts, seeds, beans, and legumes. ALL of them. While I won’t go into the protein of all of these foods since it varies quite a bit, here are a few examples:
Peanuts (1 ounce) has 7 grams of protein
Peanut butter (2 tablespoons) has 8 grams of protein
Walnuts (1 ounce) has 4 grams of protein
Sunflower seeds (1-ounce kernels only) have 6.5 grams of protein
Garbanzo beans (1 cup) has 10 grams of protein
Lentils (1 cup) has 18 grams of protein
And grains too! Gluten, a terrifying protein, is a PROTEIN. But gluten is only found in wheat, barley, and rye, not ALL grains. All grains have protein. So, things like oats, quinoa, and others are sources of protein. Again, here is a snapshot of a few items:
Quinoa (1 cup cooked) has 8 grams of protein
Oats (1 cup cooked) has 6 grams of protein
Barley (1 cup cooked) has 3.5 grams of protein
Finally, fruits and vegetables also contribute protein. Not usually a lot, but it will add up in combination with other foods in your meal or day.
Broccoli (1 cup cooked) has 4 grams of protein
Kale (1 cup raw) has 2 grams of protein
Banana (1 medium) has 1 gram of protein
Strawberries (1 cup halves) has 1 gram of protein
Again, this isn’t to say that grains, fruits, and vegetables can equal the amount of protein in meat or other animal products.
I had a student ask how many vegetables they would need to eat to equal a 12-once steak. This idea isn’t to REPLACE meat with vegetables but to recognize a 6-ounce steak AND vegetable works. Why must things be seen in absolutes only? Most of us eat mixed meals throughout the day, and throughout the day, we get protein even if we don’t get meat at every meal.
(And to answer the question: how many vegetables equal that steak? It depended on the vegetables, but to get even close would also have included nearly 100 grams of FIBER. Try that out and see what happens. No, don’t. That is not a good idea.)
