Does the source of protein count
Making the Right food Count
Amount of Protein in Common Food*
|Milk (1 cup/8 oz)||8 g|
|Egg (1 large/50 g)||6 g|
|Meat (1 slice / 2 oz)||14 g|
|Seafood (2 oz)||16 g|
|Bread (1 slice/64 g)||8 g|
|Corn (1 cup/166 g)||16 g|
|Rice (1 cup/195 g)||5 g|
|Dry Bean (1 cup/92 g)||16 g|
|Nuts (1 cup/92 g)||20 g|
|Fruits and Vegetables (1 cup)||0-1 g|
|Pizza (1 slice/107 g)||12 g|
Most people get enough protein. But are you making the best protein choices, or are you in a rut?
You need protein for your muscles, bones, and the rest of your body. Exactly how much you need changes with age:
- Babies need about 10 grams a day.
- School-age kids need 19-34 grams a day.
- Teenage boys need up to 52 grams a day.
- Teenage girls need 46 grams a day.
- Adult men need about 56 grams a day.
- Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding)
You should get at least 10% of your daily calories, but not more than 35%, from protein, according to the Institute of Medicine.
Choose the Healthiest Sources of Protein
Just about every type of food has protein. Some have more than others. Whether you eat meat or not, you can get enough protein from your diet.
Represent Types of Protein
Featuring ‘Biological Value’ + ‘Protein Utilization’ in an interactive slider format
Milk Protein: Milk protein is considered as an excellent source of good quality protein. Casein and whey are the major proteins of milk. Casein constitutes 80% and whey 20% of total milk protein. 1 glass (200ml) of cow’s milk provides 6.52g of good quality protein. Whey - Several studies have shown that whey proteins may protect human body against colon, breast and prostate cancer. Whey contains a number of unique components which plays an antimicrobial and antiviral role. Whey helps in providing satiety or feeling of fullness.
Casein – Casein also has anti-carcinogenic properties. It might protect against colon cancer. It also helps in reducing blood total cholesterol, LDL and HDL cholesterol.
Soy protein: Soybean is a rich source of amino acids. The protein quality is comparable to animal proteins like milk and beef. Soy protein has excellent protein quality, is easily digestible, available and is also very affordable. Soy protein is a safe and viable approach in management of various diseases and disorders. Soy protein is noted for its good quality protein, which is better than other plant proteins and similar to animal protein. Soy protein helps in lowering LDL cholesterol and blood pressure thereby improving heart health. It also has contributes to bone mental and skin health.
Egg protein: Egg is a rich source of protein. Both egg white and yolk provide dietary protein. Egg protein is very useful for people involved in regular physical training because it improves muscle mass and prevent muscle breakdown . 1 whole boiled egg provides 13.4g of protein.Back