Do you know how much of protein needs to be added in your daily diet? Since your body cannot store protein, it has to be taken in your diet. Protein is an essential macronutrient (macronutrients provide energy and include fat and carbohydrates) that is used for the growth and repair of the body. Protein works as an enzyme, works as carrier of signals from one part of the body to another and to form structures such as muscles. In short, proteins are like the bricks of the building. Protein also provides energy and each gram of protein contains 4 calories.
What is complete and incomplete protein?
Complete protein food sources contain all the essential amino acids. Essential amino acids cannot be synthesised by your body and hence must be taken from the diet. Animal based foods like meat, poultry, fish, milk, eggs and cheese are some of the examples of complete protein sources. On the contrary, foods such as beans, lentils and soy products lack at least one of the essential amino acids and these are considered as sources of incomplete protein.
Medindia's Protein Intake Calculator displays the amount of recommended protein intake for different age groups including newborn babies, children, teenagers, adults, pregnant and breastfeeding women, and bodybuilders. It also lists protein rich foods.
Protein Rich Foods
|Food Items, 100 g||Protein, g|
|Beef, cured, breakfast strips, cooked||31.3|
|Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, select, raw||23.13|
|Beef, grass-fed, strip steaks, lean only, raw||23.07|
|More Protein, g Rich Foods||View All|
|Oat bran, raw||17.3|
|Wheat bran, crude||15.55|
|Wild rice, raw||14.73|
|Rice bran, crude||13.35|
|Barley malt flour||10.28|
|Rice, brown, long-grain, raw||7.94|
|Rice, brown, medium-grain, raw||7.5|
|Rice flour, brown||7.23|
|Rice, white, short-grain, raw||6.5|
|Rice flour, white||5.95|
|Milk, dry, whole, without added vitamin D||26.32|
|Milk, dry, whole, with added vitamin D||26.32|
|Egg, yolk, raw, fresh||15.86|
|Egg, whole, raw, fresh||12.56|
|Egg, white, raw, fresh||10.9|
|Milk, sheep, fluid||5.98|
|Milk, indian buffalo, fluid||3.75|
|Fish, tuna, fresh, yellowfin, raw||24.4|
|Fish, salmon, sockeye, untreated, raw||22.56|
|Fish, roe, mixed species, raw||22.32|
|Crustaceans, crab, queen, raw||18.5|
|Fish, cod, Pacific, raw||15.27|
|Veal, ground, raw||19.35|
|Lamb, ground, raw||16.56|
|Lamb, variety meats and by-products, brain, raw||10.4|
|Soy protein isolate||80.69|
|Soybeans, mature seeds, raw||36.49|
|Winged beans, mature seeds, raw||29.65|
|Peanuts, all types, raw||25.8|
|Mungo beans, mature seeds, raw||25.21|
|Lentils, pink, raw||24.95|
|Beans, kidney, all types, mature seeds, raw||23.58|
|Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw||23.52|
|Beans, white, mature seeds, raw||23.36|
|Beans, black, mature seeds, raw||21.6|
|Beans, pinto, mature seeds, raw||21.42|
|Ground Turkey, fat free, raw||23.57|
|Pheasant, raw, meat only||23.57|
|Emu, ground, raw||22.77|
|Turkey, whole, meat only, raw||22.64|
|Chicken, ground, raw||17.44|
|Duck, wild, meat and skin, raw||17.42|
|Chicken, liver, all classes, raw||16.92|
|Goose, liver, raw||16.37|
|Chicken, heart, all classes, raw||15.55|
|Chicken, skin (drumsticks and thighs), raw||9.58|
|❖||Approximately 18-20% of the body weight is due to proteins.|
|❖||The lifespan of proteins is only two days or less.|
|❖||Hair and nail are made up of a protein called keratin and these have sulphur bonds. More curly the hair the more sulphur links they have.|
|❖||Protein provides about 10 to 35 percent of calories needed everyday.|
|❖||High protein intake in people with kidney disease may cause difficulty in eliminating all the waste products of protein metabolism.|
|❖||High-protein diet may have high fat content that increase your cholesterol level leading to heart disease, stroke and cancer.|
|❖||High-protein diet sometimes may replace carbohydrate intake leading to nutritional deficiencies and cause health problems like constipation.|
|❖||Plant proteins lack some of the essential amino acids but they may be healthier than animal based protein as they contain less fat, no cholesterol and plenty of dietary fibre.|
Recommended calcium intake calculator lists daily calcium requirement for men, women, children and infants. Check out calcium rich food guide and tips to maintain bone health.
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