While media and diet programs tout the satiating benefits of protein, it’s helpful to recognize that the nutrient does more than fill us up.
A person’s body uses protein to build and repair tissues, as well as make hormones, enzymes, and other chemicals. It helps to play a critical role in the development of bones, cartilage, muscle, and skin.1
And yet, the mere mention of protein can send people into lengthy debates and embarrassing episodes of finger wagging.
That’s why we’re here—so that the next time your well-meaning aunt asks if you’re getting enough protein—you have an answer ready.
Know the Benefits
When it comes to protein, everyone has their angle.
Bodybuilders often boast about protein intake due to its reputation as a muscle-builder. Makers of some diet programs insist that protein helps people lose weight.2 Even medical professionals have weighed in to tout the medicinal effects.
Where does the truth reside?
According to a 2015 study by the American Journal of Physiology—Endocrinology and Metabolism, participants who ate twice as much protein as the recommended daily allowance had better muscle protein synthesis and greater net protein balance.3
Put otherwise, the people who consumed an overabundance of protein had an easier time building and maintaining muscle and keeping their metabolism cranked.
How much is the right amount of protein?
There are a lot of variables that go into determining how much protein a person should consume—weight, gender, age, and activity level of the person to name a few.
As outlined by the U.S. Department of Health and Human Services, the recommended daily allowance of protein is:4
- Children age 2-6: Two daily servings for a total of 5 ounces
- Older Children: Two daily servings for a total of 6 ounces
- Teenage Girls: Two daily servings for a total of 6 ounces
- Teenage Boys: Three daily servings for a total of 7 ounces
- Most Women: Two daily servings for a total of 5 ounces
- Most Men: Two daily servings for a total of 6 ounces
- Active Women: Two daily servings for a total of 6 ounces
- Active Men: Three daily servings for a total of 7 ounces
- Elders: Two daily servings for a total of 5 ounces
Healthy sources
Everyone knows that steak is packed with protein. It’s also loaded with other, not-so-pleasant things as well—namely saturated fat and cholesterol.
The good news, especially for those who prefer an animal-friendly diet, is that there are a ton of protein-rich foods that don’t rely on animal products.
We’ve also listed 15 high-protein foods that may surprise you (hint: They aren’t all derived from animal products). Even the pickiest eaters among us can go to sleep knowing that their body has enough of what it needs.
Tempeh 16 grams of protein in 1/2 cup.
Falafel 2.5 grams per falafel ball
Eggs 3 egg whites = 2 ounces of protein, 3 egg yolks = 1 ounce
Spirulina (type of seaweed) 4 grams in 1 tablespoon
Tuna 3 ounces = 21 grams
Cooked Beans 1/2 cup = 8 grams
Greek Yogurt 6 ounces = 17 grams
Passion Fruit (with seeds) 1/2 cup = 2.5 grams
Hemp Seeds 3 tablespoons = 10 grams
Split Pea Soup 1 cup = 2 ounces
Peas 1 cup = 10 grams
Broccoli Rabe 1/2 cup = 3.3 grams
Cottage Cheese 1 scoop = 25 grams
Wild Salmon 5 ounces = 39 grams
Pomegranate 5 grams per fruit
Falafel 2.5 grams per falafel ball
Eggs 3 egg whites = 2 ounces of protein, 3 egg yolks = 1 ounce
Spirulina (type of seaweed) 4 grams in 1 tablespoon
Tuna 3 ounces = 21 grams
Cooked Beans 1/2 cup = 8 grams
Greek Yogurt 6 ounces = 17 grams
Passion Fruit (with seeds) 1/2 cup = 2.5 grams
Hemp Seeds 3 tablespoons = 10 grams
Split Pea Soup 1 cup = 2 ounces
Peas 1 cup = 10 grams
Broccoli Rabe 1/2 cup = 3.3 grams
Cottage Cheese 1 scoop = 25 grams
Wild Salmon 5 ounces = 39 grams
Pomegranate 5 grams per fruit
Next time your protein intake becomes the center of attention, join the conversation well-armed with these stats. If nothing else, you’ll sound super smart!
> Which food is your favorite source of healthy protein? Tell us on Facebook!
References
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