Many people don’t realize that protein is important. It’s often only considered vital for athletes, but in reality, everyone needs protein. Protein is a nutrient your body needs to grow and repair cells. It’s also needed for your body to work properly. Our body needs at least 45 to 55 grams of protein daily. Protein is necessary for a healthy immune system and required for organs like your heart, brain and skin to function properly.
WHAT IS PROTEIN?
Protein is a vital macronutrient (a nutrient we need in larger quantities), composed of amino acids. The amino acids act as the building block for various parts of your body, like your muscles, bones and skin, and are also essential for growth, repair and overall health.
SIGNS YOU’RE NOT GETTING ENOUGH PROTEIN:
Swelling in the hands and feet: When you have low protein levels, specifically low levels of the blood protein called albumin, fluids will leak out of blood vessels, into surrounding tissue and cause the swelling of your hands and feet.
Getting sick frequently: Without protein to boost your immune system, you can take much longer to recover from illnesses and experience long-term effects from it.
Changes in mood: Protein is necessary for the correct functioning of certain neurotransmitters that affect changes in your mood. Neurotransmitters are chemical messengers that transmit signals between nerve cells. Neurotransmitters like serotonin and dopamine play a vital role in regulating mood, emotions and motivation. Without serotonin or dopamine, someone might often experience mood swings or depression.
Fatigue: When your body does not receive enough protein, your body will start breaking down muscle tissue for energy. A recent study titled “Nutritional Status as a Mediator of Fatigue and Its Underlying Mechanisms in Older People” looked at the relationship between fatigue and protein and found that “higher protein intake is independently associated with a lower risk of moderate and severe fatigue.”
Brittle nails and hair loss: Usually, brittle nails and hair loss are the first signs of protein deficiency. Hair and nails are mostly composed of keratin, which is a type of protein. Keratin gives hair and nails a stronger, stable base.
COMMONLY FOUND PROTEINS
Fortunately, protein isn’t hard to find in our modern-day world. Protein is obtained mostly from meat and seafood. Some animals may have more or less protein than you would expect. According to Johns Hopkins Medicine, these are the protein contents of common meat, poultry and fish:
Beef/turkey jerky: Jerky has one of the highest protein contents out of all animal-based meats, with 10-15 grams of protein per ounce. For more information on jerky, scroll down to the “Protein-Rich Snacks” section.
Beef/chicken/turkey/pork/lamb: As mentioned before, animal-based meats have some of the highest protein content. The five meats listed here are all tied at second, with each having 7 grams of protein per ounce.
Fish: Fish is also a good source of protein and has a high protein count as well. It’s tied for second overall with the meats listed above, at 7 grams of protein per ounce.
Seafood (Crabmeat, shrimp, lobster): While seafood has slightly less protein than other animal meats, it still has a decent amount of protein. These three seafoods are all tied at fourth, with each having 6 grams of protein per ounce.
Eggs: Eggs have a surprisingly high amount of protein in them, with one egg having 6 grams of protein. For more information on eggs, scroll down to the “Non-Meat Proteins” section.
Imitation crab meat: Imitation crab meat consists mostly of surimi, a processed fish paste, along with other ingredients. It’s lower in nutrients than actual crab and has less protein as well, with only 3 grams of protein per ounce.
NON-MEAT PROTEINS
For people who don’t eat meat, consuming the daily protein requirement may be more challenging compared to those who do. Fortunately, protein isn’t just found in animals but also in plants. According to the Cleveland Clinic, there are various non-meat proteins you can consume in place of animal-based proteins. These include:
Beans and lentils: A half cup of any bean variety packs 6 to 9 grams of protein, as well as 6 to 8 grams of fiber. Beans also help lower cholesterol and promote healthy gut bacteria. A half cup of cooked lentils in dishes such as soups, curries, tacos or salads adds about 12 grams of protein to your meal as well.
Edamame (soybeans): One cup of edamame (unshelled) packs 18 grams of protein. Even better, whole soy is a complete protein, meaning it provides all the amino acids your body needs but can’t make on its own.
Tofu/tempeh: Tofu and tempeh are also made from soybeans. Tofu contains 8 grams of protein per 3.5-ounce serving, while a three-ounce serving of tempeh will give you 15 to 16 grams. Because it’s more compact than tofu, it’s higher in protein. You can use tofu in place of meat in a recipe or even as a base for creamy desserts. You can also add tempeh to sandwiches and salads, or substitute it for ground meat in recipes. Look for non-GMO or organic varieties with short ingredient lists.
Certain grains: Grains are primarily carbohydrates, but some contain a decent amount of protein. For example, a half-cup serving of oats adds 5 grams of protein to your meal. A quarter cup (uncooked) of barley or quinoa also adds 5 to 6 grams. Other ancient grains, such as teff, millet, and amaranth, are good options as well.
Nuts and seeds: Peanuts pack the most protein out of all the commonly consumed nuts, with 9 grams per quarter-cup serving. Almonds and pistachios are close behind, with 7 and 6 grams, respectively. Seeds are also a great source of protein and unsaturated fats. Sunflower seeds contain 8 grams of protein per ounce, while pumpkin seeds contain 7 grams per ounce. You can garnish oats with a tablespoon of nut butter to add protein and filling fats, or sprinkle hemp seeds, which have about 10 grams per ounce, on oatmeal or toast.
Plant-based beverages: Some milk substitutes, such as soy or pea milk, have nearly as much protein as cow’s milk. The best options are unsweetened or lightly sweetened varieties.
Nutritional yeast: Nutritional yeast is a great source of protein and B vitamins and is often used in many vegan “cheese” sauces. One tablespoon sprinkled on top of your meal adds two grams of protein.
Vegetables: These aren’t the most protein-heavy, but if you’re eating a heavy vegetable-based diet, you’ll get a decent amount of protein from them. For example, one cup of cooked green peas has 8 grams of protein. One cup of cooked Brussels sprouts has 4 grams of protein, and a cup of sweet yellow corn is 5 grams. Leafy greens like spinach, watercress and bok choy are low in calories but have a high protein content.
Meat substitutes: Faux meat products can make transitioning to a plant-based diet easier, but not all of them are healthy. Look for options with minimal ingredients, ample protein and reasonable amounts of saturated fat and sodium.
Eggs/egg whites: Each egg provides 6 to 8 grams. If you use egg whites, you’ll consume fewer calories, but you miss out on the vitamin D, omega-3 fatty acids and B vitamins found in the yolk.
Dairy products: Milk, cheese and yogurt provide both protein and calcium. The best options are cottage cheese and plain Greek yogurt, as they not only have 13 grams of protein per serving but can also be customized with fruit, nuts or granola for breakfast.
PROTEIN-RICH SNACKS
Although we struggle to consume enough protein some days, protein is found in numerous snacks. According to Healthline, protein isn’t just nutritious for you but also “…promotes fullness because it signals the release of appetite-suppressing hormones, slows digestion and stabilizes blood sugar levels.” Several protein-rich snacks to consume in between meals include:
Jerky: Beef jerky is a convenient snack high in protein, containing 9 grams of protein per ounce. You can find it at most grocery stores, but store-bought versions are typically high in added sugar and artificial ingredients.
Trail mix: Trail mix is also a good source of protein, containing about 5.5 grams in a 50-gram serving. You can increase the amount of protein in trail mix by using almonds or pistachios, which are slightly higher in protein than other nuts, such as walnuts or cashews.
Tuna: Tuna is a good source of protein as well, with one 171 grams of canned tuna containing a whopping 50 grams of protein. Tuna is also high in various other nutrients, such as B vitamins, selenium and omega-3 fatty acids.
Hard-boiled eggs: One hard-boiled egg provides about 4 grams of protein, and their fullness-promoting properties may reduce calories consumed later in the day. Eggs are also high in B vitamins and trace minerals.
Canned salmon/sardines: 3 ounces of canned salmon provides more than 19 grams of protein and other nutrients, including niacin, vitamin B12 and selenium. Salmon also provides anti-inflammatory omega-3 fatty acids, which can lower the risk of heart disease, depression, and dementia. Sardines are also rich in protein, calcium and other nutrients, and one Pacific sardine canned in tomato sauce contains 8 grams of protein. The omega-3 fatty acids found in sardines can help protect your cardiovascular health and reduce inflammation in your body as well.
Protein bars/shakes: Unsurprisingly, protein bars and shakes are easy ways to add protein to your diet. However, many store-bought versions of protein bars are high in added sugar or sweeteners and other unnecessary ingredients, so look for healthier options with minimal additives. Protein shakes can be made with several types of protein powder, including whey, egg white, soy and pea protein. Generally, a scoop of whey or soy protein powder provides about 25 grams of protein, which can help keep you full until your next meal.
Chia pudding: Chia pudding is both high in protein and incredibly healthy. There are 4 grams of protein in 1 oz of chia seeds, which provide other nutrients, such as calcium, phosphorus and manganese. They also have a high omega-3 fatty acid content, which provides several health benefits, such as reduced risk of heart disease.
Granola: Although granola provides some protein, about 5 grams per 3/4-cup, they also tend to be very high in sugar and calories. Instead, use granola in small amounts to garnish a cup of yogurt or berries.
“Cheesy” popcorn: Popcorn contains several health benefits, including B vitamins, magnesium, phosphorus, zinc, manganese and 4 grams of fiber per ounce. Although it’s not high in protein, you can increase your protein intake by adding nutritional yeast, which not only provides 3 grams of protein per 2-tbsp serving but also adds a cheese-like flavor.
Given the many options available for protein, it’s important to nourish your body right with the recommended amount of protein, at least 45 to 55 grams of protein daily. Healthline also says it’s just as important to eat protein at the right times, depending on your health goals. For example, you should eat protein-rich snacks in between meals if you’re trying to lose weight, or consume protein after exercising if you’re trying to build muscle. If you don’t have enough protein daily, then that can cause symptoms such as getting sick frequently, changes in mood or even physical changes, like weak and brittle hair/nails.
