What Is Protein Good For?
• Builds muscles
• Repairs tissue
• Produces hormones and enzymes essential for regulating body processes
• Adequate amounts of protein can prevent disease
• Provide energy for daily living
• Improve brain function and focus
How Much Protein Is Adequate?
Most people in North America are getting enough protein in their diet and some are actually getting too much. Too much protein can lead to weight gain and kidney stones. The ideal amount of protein that you need on a daily basis depends on your sex, age and activity level.
In general:
Women need between 40-45 g of protein/day.
Men need between 50-60 g of protein/day.
Meat
25g of protein per 100g of meat on average.
Dairy
Varies from 3.5g of protein/100g of milk to 36g of protein/100g of hard cheese like parmesan.
Vegetables, Fruits, Nuts, Seeds Grains & Legumes
All plant foods contain protein in small amounts. Fruit contains the least amount of protein, but contrary to popular belief, there is protein in all whole foods.
Eat a wide variety of vegetables, fruits, nuts, seeds, grains and legumes to ensure you receive enough protein in your diet. These plant-based sources of protein are considered incomplete which
means if consumed by themselves, they don’t contain all of the essential amino acids. For a complete plant-based protein combine foods together in a single meal. The classic vegetarian example is combining beans and rice
Grams of Protein Found in 100g of the Following Vegetables:
• Amaranth 3.8g (Cooked)
• Artichoke 2.9g (Cooked)
• Asparagus 2.4g (Cooked)
• Bok choy 1.5g (Raw)
• Broccoli 2.8g (Raw)
• Brussel sprouts 2.6g (Cooked)
• Butternut squash 0.9g (Cooked)
• Cauliflower 1.8g (Cooked)
• Celery 0.7g (Raw)
• Eggplant 0.8g (Cooked)
• Green beans 1.9g (Cooked)
• Green pepper 0.9g (Raw)
• Kale 2.9g (Raw)
• Lima bean 7.8g (Cooked)
• Okra 1.9g (Cooked)
• Parsnip 1.3g (Cooked)
• Peas 5.2g (Cooked)
• Potato 1.6g (Cooked)
• Soy beans 19g (Cooked)
• Spinach 2.9g (Raw)
• Sweet potato 1.4g (Cooked)
