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sábado, 8 de julio de 2017

50+ Foods High in Protein


Following the article about the potential benefits and side effects of whey protein, you may be wondering what are some whole foods high in protein that do not contain milk. In this article, I’ve picked fifty of them from USDA’s National Nutrient Database so that you can use the tables below as a quick reference. While you may find many foods familiar, you might be surprised to find some hidden jewels in this list.
But before we look at the high protein foods list, it is useful to first debunk some deep-rooted myths about proteins:

Animal vs Plant Proteins

Traditionally, animal proteins have always been considered more superior than plant proteins. This led to the unfortunate and persistent thinking that we must consume animal flesh, fish or eggs to prevent protein deficiency. But study has found this to be untrue. Vegetarians aren’t in any way more protein-starved than their meat-eating counterparts.
“it is impossible to design an amino acid–deficient diet based on the amounts of unprocessed starches and vegetables sufficient to meet the calorie needs of humans.”
According to a paper published in 2002, John McDougall, MD, concluded that “it is impossible to design an amino acid–deficient diet based on the amounts of unprocessed starches and vegetables sufficient to meet the calorie needs of humans.”

Of course, the emphasis here are unprocessed foods and eating enough to meet your caloric needs. If you are a vegetarian who eats predominantly highly refined foods and are half-starving most of the time, it is possible to end up lacking not just in proteins but also other nutrients.
Some people may argue that animal sources of proteins give us essential amino acids that cannot be found in plants.
Background: Amino acids are the Lego bricks of proteins: when they are assembled in different combination, we get proteins. In the past, eight amino acids are deemed as essential because our body cannot produce them, and therefore, they must be obtained through one’s diet. Conversely, another group of amino acids are labeled as non-essential because we can always create them when needed. It is popularly believed that plants do not contained all the essential amino acids, and hence are regarded as incomplete protein sources.
As illustrated by Dr. McDougall’s study, this, again, is not true. Contrary to popular myth, it’s not necessary to eat a complete protein at every meal. Our body is smart enough to utilize the protein from multiple meals to assemble the building blocks that it needs. Not to forget, every bite of plant-based protein you take also provides you with additional health benefits of fiber, antioxidants, phytochemicals, minerals and vitamins.
Furthermore, the distinction between essential and non-essential amino acids is also increasingly blurred as more discoveries are made about proteins . As it turns out, we now know that under certain circumstances we can also become deficient in the so-called non-essential amino acids in the same way we can become deficient in essential amino acids.
For instance, people with malabsorption syndromes, certain metabolic disease, or lacking in vitamin B6, may not produce enough non-essential amino acids such as cysteine to meet their bodily requirements.
Now that we have cleared the air about proteins, let’s look at some non-dairy, whole foods that are high in protein!

Protein from Meats & Eggs

This table shouldn’t come as a surprise. Chicken, duck, turkey, beef, lamb and pork are all food rich in protein.
Chicken breast with skin, roasted1/2 breast (98g)29.20
Turkey breast with skin, roasted100g28.71
Beef, bottom round, 1/8" trim fat, braised3 oz ( 85g)27.85
Pork, sirloin , boneless, broiled3 oz (85g)25.94
Pork, spareribs, braised3 oz (85g)24.70
Beef, top sirloin, 1/8" trim fat, broiled3 oz (85g)22.92
Lamb, composite of retail cuts, 1/8" trim fat, cooked3 oz (85g)21.68
Duck with skin, roasted100g18.99
Chicken thigh with skin, roasted1 thigh (62g)15.54
Chicken drumstick with skin, roasted1 drumstick (52g)14.06
Egg, white + yolk, hard-boiled2 eggs (100g)12.58

Protein from Seafood

Seafood is not just a rich source of protein, they also contain anti-inflammatory omega-3 fatty acids, including EPA and DHA. If you are not allergic to sea creatures, don’t miss them out!
Atlantic herring1 fillet (143g)32.93
Alaskan salmon (canned)100g30.70
Skipjack tuna100g28.21
Alaskan king crab1 leg (134g)25.93
Blue mussel100g23.80
Sardine, canned in tomato sauce3 sardines (114g)23.78
Atlantic mackerel1 fillet (146g)20.99
Shrimp3 oz (85g)19.36
Anchovy, canned in oil1 can (2 oz)13.00
Flatfish (flounder & sole species)3 oz (85g)12.95

Protein from Plants

Beans and tofu are plant foods that are high in protein. If you are sensitive to beans, you may find fermented beans like tempeh and natto more tolerable, and they are also equally rich in protein.
Tofu, hard1/2 block (244g)30.94
Tempeh, cooked100g18.19
Natto, used as is100g17.72
Durian, raw2 fruits (1,204g)17.70
Pumpkin & squash kernels, roasted2 oz (56.70g)16.92
Black beans, boiled1 cup (172g)15.24
Chickpeas, boiled1 cup (164g)14.53
Mung beans, boiled1 cup (202g)14.18
Sprouted soybeans, stir-fried100g13.10
Green soybeans, boiled100g12.35
Baked beans, canned1 cup (254g)12.07
Roasted mixed nuts (include peanuts)1/2 cup (71g)11.90
Winged beans, boiled100g10.62
Sunflower seeds, roasted2 oz (56.70g)10.96
Lentils, boiled100g9.02
Quinoa, cooked1 cup (185g)8.14
Spinach, raw1 package (284g)8.12
Spirulina, dried2 tbsp (14g)8.05
Soymilk, unfortified1 cup (243g)7.95
Avocado (Florida), raw1 fruit (304g)6.78
Wild rice, cooked1 cup (164g)6.54
Brown rice (long-grain), cooked1 cup (195g)5.03
Broccoli, boiled1 medium stalk (180g)4.28
White rice (long-grain), cooked1 cup (158g)4.25
Almond butter1 tbsp (16g)3.35
Kale, boiled1 cup (130g)2.47