Protein
One of three macronutrients that provide energy, prevent disease, support bodily functions
- Proteins made up of building blocks called amino acids
- Animal and plant proteins are made from 20 amino acids
- 9 of these amino acids (essential) have to come from food
Health Benefits:
- builds, maintains, and repairs muscle
- help reduce muscle loss
- help maintain healthy weight
- promotes bone health
Low intake of Protein
Symptoms of low Protein intake
- Bone fractures (increased risk)
- Edema, Fatty liver
- Fatigue, Insomnia
- Increased severity of infections
- Muscle loss, wasting
- Skin, hair, nail problems
Causes of low Protein intake
- Fatty liver
- Impaired immune function
- Muscle mass loss
- Poor balance
- Slower metabolism
Excess intake of Protein
Symptoms of excess intake of Protein
- Bad breath
- Bowel issues (constipation, diarrhea)
- Calcium loss, Dehydration
- Fatigue, Headache, Brain fog
- Indigestion, Nausea
- Kidney stones
- Weight gain, excess stored as fat
At risk for excess Protein
- Health effects with > 2g/kg/d protein
- Heart disease
- High cholesterol
- Increased risk of cancer
- Kidney disease
- Liver disease
- Metabolic burden on bones, kidneys, liver
Protein Content in Foods
Foods High in Protein
| Food | Serving Size | Protein |
|---|---|---|
| Chicken breast, lean, cooked | 6 oz | 54.5 g |
| Pork chop, lean, cooked | 6 oz | 52.7 g |
| Bluefin tuna, cooked | 6 oz | 50.8 g |
| Ribeye steak, grilled | 6 oz | 49.8 g |
| Sockeye salmon, cooked | 6 oz | 45 g |
| Duck, roasted | 1 cup | 33 g |
| Tempeh | 1 cup | 30 g |
| Oats, uncooked | 1 cup | 26.3 g |
| Seitan | 3.5 oz | 25 g |
| Gelatin, 1 package | 1 oz | 24 g |
| Tofu, extra firm, fortified | 1 cup | 23 g |
| White tuna, canned, oil packed | 3 oz | 22.6 g |
| Buckwheat, uncooked | 1 cup | 22.5 g |
| Green soybeans, cooked | 1 cup | 22.2 g |
| Peanuts | 1 cup | 20.5 g |
| Edamame | 1 cup | 18.5 g |
| Lentils | 1 cup | 17.7 g |
| White beans, large, cooked | 1 cup | 17.4 g |
| Greek yogurt | 6 oz | 17 g |
| Granola, homemade | 1 cup | 16.7 g |
| Almonds | 1 cup | 16.5 g |
| Cranberry beans (roman beans), cooked | 1 cup | 16.5 g |
| Oat bran, uncooked | 1 cup | 16.3 g |
| Cottage cheese, lowfat | 1 cup | 15.5 g |
| Chickpeas | 1 cup | 14.5 g |
| Nutritional yeast | 1 oz | 14 g |
| Yogurt, nonfat | 1 cup | 14 g |
| Soybeans | 1 cup | 14 g |
| Mung beans, cooked | 1 cup | 13.6 g |
| Kidney beans, canned | 1 cup | 13.4 g |
Foods Low in Protein
| Food | Serving Size | Protein |
|---|---|---|
| Coffee | 1 cup | 0.3 g |
| Cultured sour cream | 1 Tbsp | 0.3 g |
| Apples, sliced, no skin | 1 cup | 0.3 g |
| Shallots, chopped | 1 Tbsp | 0.3 g |
| Pomegranate juice, bottled | 1 cup | 0.37 g |
| Celery stalk | 1 large | 0.4 g |
| Figs, raw | 1 large | 0.48 g |
| Vegetable broth | 1 cup | 0.5 g |
| Arugula | 1 cup | 0.5 g |
| Rose wine | 5 oz | 0.5 g |
| Chestnuts | 1 oz | 0.5 g |
| Grapes | 1 cup | 0.6 g |
| Clementines | 1 fruit | 0.6 g |
| Baby carrots | 3 oz | 0.6 g |
| Kale, raw, chopped | 1 cup | 0.61 g |
| Cucumber | 1 cup | 0.7 g |
| Papaya, cut | 1 cup | 0.7 g |
| Chanterelle mushrooms | 1 cup | 0.8 g |
| Raisins | 50 raisins | 0.9 g |
| Pineapple chunks | 1 cup | 0.9 g |
| Sweet chocolate | 1 oz | 1 g |
| Spinach | 1 cup | 1 g |
| Grape juice | 1 cup | 1 g |
| Cream, light or half and half | 2 Tbsp | 1 g |
| Vanilla almond milk, sweet | 1 cup | 1 g |
| Rice bran | 1 Tbsp | 1 g |
| Green beans, Yellow beans | 1 cup | 1 g |
| Cabbage, chopped | 1 cup | 1.1 g |
| Hummus | 1 Tbsp | 1.2 g |
| Leeks | 1 cup | 1.3 g |
References
What Are Complete Proteins? (2022). Cleveland Clinic. https://health.clevelandclinic.org/do-i-need-to-worry-about-eating-complete-proteins/
Coffman, M. (2018). Daily Amounts of Carbs, Fat, Fiber, Sodium & Protein. SFGate-Healthy Eating/Nutrition. http://healthyeating.sfgate.com/daily-amounts-carbs-fat-fiber-sodium-protein-4230.html
LeWine MD, H. (2023). How much protein do you need every day? Harvard Health Publishing. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
Mercola Dr, J. (2021). Dr. Mercola’s Nutrition Plan. Mercola Natural Health Newsletter. http://www.mercola.com/nutritionplan/beginner.htm
Foods Highest in Protein. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/protein/all/highest/household/common+sr+fndds+branded/no
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Pesta, D., & Samuel, V. (2014). A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutrition & Metabolism. https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-11-53
Rajavel, E., & Ball, R. (2016). Protein and Amino Acid Requirements during Pregnancy. Advances in Nutrition, Volume 7, Issue 4. https://academic.oup.com/advances/article/7/4/839S/4568693
Protein (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1003
Nutrients: Protein (g). (n.d.). USDA National Nutrient Database for Standard Reference . https://www.nal.usda.gov/sites/default/files/page-files/Protein.pdf
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