Van's Blog

• The 411 on Protein Sources

  Posted on February 23, 2012 by Robin Plotkin, RD, LD

  Which foods have protein?
  

  
  Ask the average American what foods have protein and you’re likely to hear the same foods listed over and over: animal sources – such as meats, fish, eggs and dairy products including milk, cheese and yogurt. But protein is found in many other foods, including a wide variety of plant sources. Beans, whole grains, nuts, seeds and even vegetables contain protein.

  
  Complete vs. Complementary proteins—What’s the difference?

  
  So what is the difference in the proteins found in animals vs. plants? Proteins from animal products provide all nine of the “legos” or amino acids that cannot be made by the body. Because these foods give all the essential amino acids, they are known as complete proteins.

  It’s a common thought that diets without animal foods will be protein-less or won’t satisfy all of your nutrition needs. This is not the case at all! Vegetarian or vegan diets can provide sufficient protein, but may require a little more thought and planning. Talking to a registered dietitian can help point you in the right direction.

  
  This all sounds very complicated, so let’s break it down to this sentiment: Eating a variety of plant protein sources, every day, will provide the body with what it needs.

  
  How much protein is in the food we eat?

  
  Animal Sources

  Here are some common animal foods and the amount of protein contained in a serving:
   

  Protein in Animal Products
  3 oz boneless chicken breast	25 grams
  3 oz boneless pork chop	24 grams
  3 oz cooked ground beef	21 grams
  3 oz salmon filet	21 grams
  1 cup low-fat vanilla yogurt	11 grams
  1 cup milk	8 grams
  1 oz cheddar cheese	7 grams
  1 large egg	6 grams

   

  Plant Sources

  Per serving, animal products do outweigh their veggie counterparts when it comes to protein. However, many plants, seeds and legumes offer considerable sources of protein along with certain nutrients that just aren’t available in animal products.
   

  Soy is pretty popular when it comes to plant proteins. Lucky for soy lovers, it’s found in a number of forms and products. Soy can be purchased as whole beans, known as edamame, milk and as a cheese, called tofu. The protein content of these soy products are:
   

  Protein in Soy Products
  1 cup tofu	21 grams
  1 cup soy milk	9 grams
  ½ cup cooked edamame	8 grams

   

  Using soy as an alternative to meat does provides adequate amounts of protein in the diet. Many people choose to fill their daily protein requirements with just grains, beans and nuts.

  Protein contents of other plant foods are:
   

  Protein in Plant Products
  ½ cup cooked lentils	9 grams
  ½ cup cooked black beans	8 grams
  2 slices whole wheat bread	7 grams
  1 cup cooked whole wheat pasta	7 grams
  1 oz almonds	6 grams
  1 cup cooked brown rice	5 grams
  1 tablespoon nutritional yeast	5 grams

   

  Believe it or not, vegetables do have some protein, too. Top of the list? Sweet potatoes and dark leafy greens like kale. While they offer small amounts, they still contribute to total protein content in the diet.
   

  Protein in Vegetables
  1 medium sweet potato	4 grams
  ½ cup cooked corn	2 grams
  1 cup cooked kale	2 grams
  1 cup spinach, raw	1 gram
  15 baby carrots	1 gram
  1 cup cooked spaghetti squash	1 gram
  ½ cup cooked broccoli	1 gram

   

  Source: USDA National Nutrient Database for Standard Reference http://ndb.nal.usda.gov/
   

  Putting it all together – at breakfast!
  

  While it’s easy to go protein heavy at lunch and dinner, breakfast is usually more of a carbohydrate rich meal. Simple ways to up the protein at breakfast and level out your protein intake throughout the day are to add eggs, low-fat cheese, yogurt or milk and tofu or beans to your morning rotation of breakfasts. They are quick, easy to prepare and won’t break the bank.

  Try these high protein breakfast recipes that include rich sources of plant and animal proteins to get a jump on your protein needs for the day.
   

  2 Van’s Power Grains Waffles + 1 T Almond Butter + 1 tsp Honey + Cinnamon

  • 345 calories
  • 14.5g fat
  • 3g fiber
  • 15g protein

  2 Egg Whites, Scrambled + ¼ Avocado, Sliced + 1 Slice Tomato + Van's Multigrain English Muffin

  • 249 calories
  • 9g fat
  • 6g fiber
  • 14g protein

  1/2 cup Plain Nonfat Greek Yogurt + 1/2 cup 2% Milk + 1/2 medium Banana + 1/4 cup Frozen Unsweetened Strawberries, Blueberries or Raspberries

  • 186 calories
  • 5g fat
  • 4g fiber
  • 30g protein

  2 Van’s Power Grains Waffles + ½ cup Plain Nonfat Greek Yogurt + ½ medium Banana + 1 tsp Chia Seeds

  • 314 calories
  • 6.5g fat
  • 3.5g fiber
  • 20.5g protein

  1 cup low-fat cottage cheese + 1 cup pear, cubed

  • 174 calories
  • 1g fat
  • 5g fiber
  • 15g protein

  Want to know more? Click here and learn how to calculate your protein needs.
   

  Sources: WebMD and Van’s Natural Foods
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