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Protein

In: Science

Submitted By askprofessor
Words 1608
Pages 7
An ounce of meat or fish has approximately 7 grams of protein.

Chicken * Chicken breast, 3.5 oz - 30 grams protein * Chicken thigh – 10 grams (for average size) * Drumstick – 11 grams * Wing – 6 grams * Chicken meat, cooked, 4 oz – 35 grams
Fish
* Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce * Tuna, 6 oz can - 40 grams of protein
Eggs and Dairy * Egg, large - 6 grams protein * Milk, 1 cup - 8 grams * Cottage cheese, ½ cup - 15 grams * Yogurt, 1 cup – usually 8-12 grams, check label * Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz * Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz * Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy) * Tofu, ½ cup 20 grams protein * Tofu, 1 oz, 2.3 grams * Soy milk, 1 cup - 6 -10 grams * Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans * Soy beans, ½ cup cooked – 14 grams protein * Split peas, ½ cup cooked – 8 grams
Nuts and Seeds * Peanut butter, 2 Tablespoons - 8 grams protein * Almonds, ¼ cup – 8 grams * Peanuts, ¼ cup – 9 grams * Cashews, ¼ cup – 5 grams * Pecans, ¼ cup – 2.5 grams * Sunflower seeds, ¼ cup – 6 grams * Pumpkin seeds, ¼ cup – 8 grams * Flax seeds – ¼ cup – 8 grams

Daily requirements and good non-meat sources of specific amino acids
The requirement for the non-essential amino acids has changed considerably over the last 20 years. The following table lists the recommended daily amounts for adults by the World Health Organization, along with the standard one-letter abbreviation. (Recommended daily intakes for children during their first year can be as much as 150% higher, and 10-20% higher for children three years and older.)
Important: This chart lists the vegetable/nut/legume sources with the highest amounts of the amino acids per a 200 calorie serving. However, this may NOT be the most practical source! For instance, 200 calories of watercress provide an abundance of essential amino acid daily requirements, but having only 4 calories per cup, 200 calories would equate to 50 cups! Or egg whites are a terrific source of essential amino acids, but 200 calories of egg whites mean you would need to eat 11 eggs! Not my way of starting the day. With that in mind, I’ve compiled a list of great, enjoyable food sources to meet the daily requirements, at the end of this page. Amino acid | WHO Mg/ kg body weight | WHO Mg/ 55 kg (121 lbs) | WHO Mg/ 80 kg (176 lbs) | Good dairy/egg sources (per 200 calories) | Best vegan sources (per 200 calories) | I Isoleucine | 20 | 1100 | 1600 | Egg whites 2754 mgCottage cheese lowfat 2022 mg | Soy protein 2650 mgWatercress 1691 mgChard 1540 mgSpinach 1322 mgSunflower seed flour 1474 mgKidney beans 1297 mg | L Leucine | 39 | 2145 | 3120 | Egg whites 4233 mgCottage cheese lowfat 3540 mg | Soy protein 4226 mgWatercress 3017 mgAlfalfa seeds raw 2322 mgKidney beans 2103 mgTofu 2500mgSesame flour 2307 mgSunflower seed flour 2148 mg | K Lysine | 30 | 1650 | 2400 | Egg white 3358 mgCream cheese 2859 mgCottage cheese lowfat 2784 mg | Soy protein 3319 mgWatercress 2436 mgTofu 2253 mg | M Methionine+ C Cysteine | 15 (total) | 825 | 1200 | Egg whites 1660 mg | Sesame flour 994 mgSeaweed spirulina 908 mgSoy protein 690 mg | F Phenylalanine+ Y Tyrosine | 25 (total) | 1375 | 2000 | Egg whites 2435 mgCottage cheese lowfat 1856 mgCottage cheese 1489 mgCream cheese 1465 mgCheddar cheese 1363 mg | Soy protein 2862 mgCottonseed flour 1870 mgSesame flour 1596 mgKidney beans 1473 mgSpinach 1428 mg | T Threonine | 15 | 825 | 1200 | Egg white 1942 mg | Watercress 2418 mgSoy protein 1755 mgSpinach 1496 mgSesame seed flour 1250 mgSunflower seed flour 1202 mgKidney beans 1230 mg | W Tryptophan | 4 | 220 | 320 | Egg white 673 mgMozzarella cheese 399 mgCottage cheese lowfat 383 mg | Soy protein 695 mgSpinach 690 mgSesame flour 659 mgSunflower seed flour 451Watercress 544 mgTurnip greens 400 mgBroccoli rabe 390 mgAsparagus 322 mgKidney beans 303 mgOat bran 280 mg | V Valine | 26 | 1430 | 2080 | Egg white 3371 mg | Soy protein 2554 mgWatercress 2491 mgMushrooms, white 193 mgSunflower seed flour 1703 mgSesame seed flour 1682 mgSnow/snap peas 1595 mgKidney beans 1503 mg |

Best Protein Sources for Vegetarians
I’ve compiled a list of some of the best protein sources within different food groups, comparing what could be considered a normal serving:
Food Amount Calories Protein Notes
Nuts and Seeds
Pumpkin/squash seeds 1 oz, 85 seeds 126 cal 5 gm all aa in proper ratio
Black walnuts 1 oz 173 cal 7 gm low in lysine
Pine nuts 1 oz, 167 kernels 190 cal 4 gm low in lysine
Roasted almonds 1 oz, 22 count 171 cal 6gm low in lysine and methionine
Pistachios 1 oz 49 count 161 cal 6gm all aa in proper ratio
Sunflower seeds 1 oz 166 cal 5 gm low in lysine
Peanuts without shells 1 oz 160 cal 7 gm low in lysine
Cashews 1 oz 18 kernels 164 cal 4 gm all aa in proper ratio
Hemp seeds 2 T 160 cal 11gm all aa in proper ratio
Flax seeds 1 T 100 cal 4 gm Dairy Products
Ricotta cheese lowfat ½ c 171 cal 14 gm all aa high in lysine
Romano cheese 1 oz 108 cal 9 gm all aa in proper ratio
Cheddar cheese 1 oz 113 cal 7 gm all aa in proper ratio
Provolone cheese 1 oz 98 cal 7 gm all aa high in lysine
Mozzarella 1 oz 71 cal 7 gm all aa high in lysine
Parmesan 1 oz 116 cal 7 gm all aa high in lysine
Gouda cheese 1 oz 100 cal 8 gm all aa high in lysine
Swiss cheese 1 oz 100 cal 8gm all aa high in lysine
Feta cheese ½ c crumbled 200 cal 21 gm all aa
Cottage cheese 2% low fat 1 cup 163 cal 28 gm all aa
Egg 1 whole 77 cal 6 gm all aa
Egg whites 1 whole 16 cal 4 gm all aa
Milk 1 cup 137 cal 10 gm all aa
Yogurt low fat 1 cup 137 cal 14 gm low in tryptophan Vegetables
Corn yellow canned 2/3 cup 80 cal 3 gm high in lysine
Sun-dried tomatoes ½ cup (1 oz) 72 cal 4 gm lacks 5 aa
Soy beans 1 oz 35 cal 4 gm all aa, but a little low in methionine+cystine, phenylalanine+tyrosine
Peas 2 oz 70 cal 4 gm low in tryptophan
Cowpeas (blackeyes) 2 oz 74 cal 4 gm all aa
Navy beans 4 oz 88 cal 8 gm all aa, low in methionine + cystine
Peas 4 oz 108 cal 8 gm all aa except no trypotophan
Lima beans 4 oz cal 88 cal 5 gm all aa, low in methionine + cystine
Brussel sprouts 1 cup 65 cal 6 gm. low in leucine, lysine, methionine + cystine, phenylalanine + tyrosine
Spinach 1 cup chopped 65 cal 6 gm low in methionine + cystine
Broccoli 1 cup spears 52 cal 6 gm low in methionine + cystine
Potato 1 med with skin 161 cal 4 gm all aa in proper ratio
Asparagus ½ cup 20 cal 2 gm all aa in proper ratio Fruits
Apricots dried ½ cup 190 cal 3 gm low in methionine + cystine
Peaches dried ½ cup 185 cal 3 gm low in trptophan and lysine Cereal, bread, grains and pasta
Oat bran 1 oz 59 cal 5 gm low in lysine
Oats 1 oz 109 cal 5 gm low in lysine
Wheat flour 1 oz 95 cal 4 gm low in lysine
Spaghetti, whole wheat dry 2 oz 198 cal 8 gm low in lysine
Egg noodles dry 2 oz 219 cal 8 gm low in lysine
Buckwheat 1 oz 96 cal 4 gm all aa in proper ratio
Couscous dry 1 oz 105 cal 4 gm low in lysine
Bulgur dry 1 oz 96 cal 3 gm low in lysine
Millet raw 1 oz 106 cal 3 gm low in lysine
Bread, pumpernickel 1 slice 65 cal 2 gm low in lysine
Bread, reduced cal white 1 slice 48 cal 2 gm low in lysine
Rice, brown long grain cooked 1 cup 216 cal 5 gm low in lysine
White rice, cooked 1 cup 194 cal 4 gm low in lysine
Whole wheat bread 1 slice 69 cal 4 gm low in all aa except tryptophan
White bread 1 slice 67 cal 2 gm low in lysine
Oatmeal bread 1 slice 73 cal 2 gm low in lysine
Rye bread 1 slice 83 cal 2 gm low in lysine
Whole wheat pita bread 4” diameter 74 cal 3 gm low in lysine
Pita white enriched 4” diameter 77 cal 3 gm low in lysine Combination suggestions
If low in lysine- Combine with ricotta, provolone, gouda, mozzarella, parmesan, gruyere, swiss cheese, soy, tuna, salmon
If low in tryptophan- Combine with oat bran, pumpkin seeds, sesame seeds, black walnuts, sunflower seeds, cashews, pistachios, almonds, cod, lobster, tuna
If low in methionine + cystine, :phenylalanine + tyrosine combine with chestnuts, brazil nuts, halibut, oatmeal, sesame seeds, oat bran, eggs

MY DAILY NEEDS

Top 10 Foods Highest in Protein

The BEST natural Protein is a combination of Spirulina and Blue Green Algae

Best results from sticking with eggs, milk chicken and fish. Eggs being my main protein source b/c of the highest assimilation values they have. Don’t worry about the cholesterol or fat in the eggs. It is good and healthy and will actually boost your good cholesterol levels.

Hard-boiled eggs being by far the best source.

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