The protein in the food you eat gets broken down into amino acids during digestion. Your body uses these amino acids to create the proteins in your body. Meat, fish, dairy foods, vegetables, grains and legumes contain the amino acid protein building blocks.
Legumes
Legumes are a source of protein in your diet, but they may be low in one or more of the essential amino acids, making it an incomplete source of protein. If you eat complementary proteins, such as rice and beans, you will adequately meet your essential amino acid needs. It was once believed that you needed to eat complementary proteins at the same time for your body to be able to use the amino acids, but your body can combine complementary proteins eaten within the same day, says the Centers for Disease Control and Prevention. A 1-cup serving of legumes, including kidney beans, chickpeas and lentils, contains 13 to 18g of protein.
Soy
Soy is a type of legume, and it contains adequate quantities of the all of the essential amino acids, making it a complete source of protein. Soy comes in a number of different forms with varying amounts of protein. A 1-cup serving of soybeans contains 29g of protein. A 1-cup serving of tempeh -- fermented soybean cake -- contains 41g of protein. Tofu is a soybean curd with 11g of protein in a 4 oz. serving. A 1-cup serving of soy milk contains 7g of protein, while 6 oz. of soy yogurt contains 6g of protein.
Grains
Grains also contain protein, and as a plant food are considered an incomplete source of protein. In general, one serving of grain -- one slice of bread, 1/3 cup of rice or pasta, 1/2 cup of cooked cereal -- contains 3g of protein.
Vegetables
Vegetables are another source of incomplete protein. A 1/2 cup of cooked or 1 cup of raw vegetables contains about 2g of protein. For example a 1/2 cup serving of cooked broccoli contains 2g of protein and a 1/2 cup serving of cooked spinach contains 2.5g of protein.
Nuts and Seeds
Nuts and seeds also provide your body with protein. A 2 tbsp. serving of peanut butter contains about 8g of protein, a 1/4 cup serving of cashews contains 5g of protein and a 1/4 cup serving of sunflower seeds contains 6g of protein.
Dairy Foods
Dairy foods contain adequate quantities of all of the essential amino acids, making them a complete source of protein. A 1-cup serving of milk or yogurt contains 8g of complete protein. A 1-oz. serving of cheese contains about 7g of protein.
Meat, Poultry and Fish
Like dairy foods, meat, poultry and fish also contain high quantities of the essential amino acids, making them a high-quality source of protein for your body. A 1-oz. serving of any meat, poultry or fish contains about 7g of protein. Eggs are also a high-quality source of protein with 7g of protein per egg.
Member Comments