What Are Sources of Protein in the Diet?
What are sources of protein? Besides meat?
When I ask this question, it stumps many people.
A blank stare. Confusion – is this a trick question?
A response, not entirely confident, “eggs?”
Luckily, even if something doesn’t immediately come to mind, most people get enough protein in their diet. And it isn’t just from meat.
It is not uncommon for people to think of only meat, which I am using as a term for any animal flesh that includes fish, poultry, and red meats.
Yes, there are protein sources. They are “complete” proteins meaning they have all nine essential amino acids.
They are rich in protein too.
And they are not the only source of protein in the diet.
And even if someone doesn’t eat meat every day, likely, they are still getting enough protein.
Even if one wanted to avoid protein, it would be nearly impossible to do so. Though why someone would like to, I don’t know.
You see, protein (the nutrient) is in all the food groups and virtually all food.
The exception is pure sugar and pure fat (though even butter has some protein in it).
All food.
While the protein food group includes a long list of foods, protein is also in grains, grains, vegetables, and dairy products. It is also in fruit but in small amounts.
Protein Foods include eggs, nuts, seeds, beans, legumes, red meats, poultry, and fish.
But there are plenty of sources of protein, including:
4 grams in one-cup cooked white rice (grain)
6 grams in one-cup cooked oats (grain)
8 grams in one-cup cooked quinoa (grain)
4 grams in one cup of cooked broccoli (vegetable)
4 grams in one cup of cooked asparagus (vegetable)
4 grams in one cup cooked sweet potato (vegetable)
1 gram in one cup of blueberries (fruit)
1.4 grams in one cup of sliced peaches (fruit)
<0.5 gram in one cup slice apples (fruit)
1 gram in one cup of almond milk (not a dairy food)
8.5 grams in one cup of 1% milk (dairy)
24 grams in one cup of plain Greek yogurt (dairy
6 grams in one large egg (protein)
6 grams in one-ounce pistachios (protein)
8 grams in two tablespoons of peanut butter = one serving (protein)
15 grams in one cup of cooked pinto beans (protein)
30 grams in 4 oz tilapia
35 grams in 4 oz roasted chicken breast, without skin
35 grams in 4 oz beef sirloin, lean
While you can see that the protein foods are higher in protein, plenty of other foods contribute. Of course, this is a selected list of just 20 foods.
While many fruits and vegetables aren’t significant sources of protein, they add to the overall protein intake throughout the day.
What does protein do?
While many people think of protein muscle building, it does much more. It comprises enzymes, antibodies, and certain hormones that help with fluid balance and keeps the body’s pH in check. By keeping the pH in check, protein keeps the body from being too acidic or too alkaline – something water cannot do. So protein helps balance this in the body.
Protein will also, in a pinch, make glucose to fuel the brain and fuel for the cells when carbohydrate is not available for fuel.
Can you get too much protein?
Maybe, but the more significant concern is that high amounts of protein may displace other nutrients. For example, more protein may mean less fiber or insufficient carbohydrates for fuel.
Also, the richest sources of protein (animal sources) often come with fat and maybe the not-as-health saturated fat, which complicates the issue of whether too much protein or a diet high in fats.
Bottom line: most people are getting plenty of protein and don’t need to go out of their way to get more. What they do need to pay attention to is when they have it. Not all in one meal, but throughout the day. That is up next.
