What is Protein?

Protein is one of the three main macronutrients (alongside carbohydrates and fats) that our bodies need in order to thrive. Protein is essential to rebuilding and maintaining muscles, along with many important enzymes that are responsible for breaking down and digesting food, as well as for providing energy. Essential for nearly all bodily functions, protein is typically found in an array of food products.

Animal Sources of Protein

When it comes to sources of protein, animal products are typically among the highest in protein content. Animal products such as meat, eggs, fish, dairy, and poultry are all packed with protein and are often embraced by individuals when creating diets that incorporate sources of protein.

Eggs are a great source of not only protein, but are also packed with other essential vitamins and minerals. A single large egg contains 6 grams of protein, and is much lower in fat than most other animal proteins. For example, a three-ounce portion of steak contains 9 grams of protein but is almost 2x times as high in fat. Fish is also an excellent source of protein, as well as other essential vitamins and minerals such as Omega 3 fatty acids. Popular options such as salmon, tuna and cod contain far more protein than steak, per three-ounce serving. Dairy products can also be an excellent source of protein. A single cup of Greek yogurt contains 23 grams of protein, more than double most other animal proteins and equal to four eggs.

Vegan Sources of Protein

Those that choose a vegan lifestyle and avoid all animal products still have many options for getting adequate amounts of protein. Some plant-based proteins are considered complete proteins, meaning they contain all nine essential amino acids that the body cannot produce on its own. Additionally, some plant-based proteins are considered “super-proteins” which are particularly dense in essential amino acid profiles.

High-protein legumes such as lentils, black beans, and chickpeas are widely consumed and widely available to those looking to add vegan sources of protein to their diets. All are high in fiber, vitamins, minerals and protein, with half a cup of cooked lentils providing 12-13 grams of protein.

Plant-based proteins can also be found in nuts and seeds. Popular nuts such as almonds and walnuts are, along with peanut butter, packed with both protein and healthy fats. One ounce of almonds contains 6 grams of protein, in addition to 13 essential vitamins and minerals. Flax seeds and chia seeds both contain significant amounts of protein, with chia seeds being especially dense in protein content at 4.7 grams per two tablespoons.

Conclusion

Overall, when it comes to protein, there are many options available that can fit nearly any diet. Animal products such as eggs and fish can provide significant amounts of protein, whilst still being relatively low in fat. Similarly, there are high-protein vegan-friendly sources such as nuts and legumes, that are packed with essential vitamins and minerals. Whether you choose to go the vegan route or embrace animal proteins, sources of protein can be found across the spectrum of diets.