Everyone needs a daily dose of dietary protein (50 g) for energy and for the synthesis of human proteins that aid metabolism. Not everyone, however, consumes beef, pork, lamb or poultry---the best sources of protein. If you make meatless dinners but still enjoy fish and dairy, your options are open. If you are vegetarian or vegan, your protein choices fall into more specific categories.
Legume, Fish and Dairy Sources
Many meatless dishes are built around cooked dry beans. These excellent plant-based sources of protein pack about 25 percent of the daily dose into a one-cup serving. Kidney, navy, pinto, black, great Northern and navy beans (15 g) also add iron, magnesium, potassium and fiber to your diet. Vegetarian baked beans (12 g) and green peas (shelled or edible pod, 8 g) are nearly as potent. Peanuts (1 oz, 8 g) are versatile legumes for cooking, eating and snacking.
A cup of cooked soybeans (29 g) has even greater protein content, and soy products such as tofu (7 g) soy sauce (1 tablespoon, 1 g) and soy milk (1 cup, 8 g) are good protein foods too. For dairy and fish consumers, nonfat cow's milk (1 cup, 8 g), plain yogurt (8 oz., 12 g) and cheese (1 oz., about 7 g), as well as any fish (3 oz. cod, 20 g), crustaceans and mollusks are complete sources of protein.
Grain, Nut and Seed Sources
Grain-based protein foods (1 cup) include brown and white rice (5 g), buckwheat groats and bulgur wheat (6 g). Cornmeal, wheat and rye flours and wheat germ are substantial sources of protein for use in baked goods. Eating cooked corn kernels (1 cup canned, 5 g) can also push you toward your full daily dose.
Like peanuts, tree nuts (1 oz.) are favorite protein foods. These include almonds and pistachios (6 g); chestnuts (5 g); hazelnuts, walnuts, cashews and Brazilnuts (4 g); and pecans (3 g). Seeds, such as pumpkin seed kernels (9 g) and sunflower seed kernels (6 g), are just as effective in cooking and as snacks. Sesame seed butter (1 tablespoon, 3 g) offers more variety.
Insignificant Sources
Incomplete proteins don't contribute significantly toward your daily dose because the body can't fully utilize their amino acids. Vegetables such as broccoli, carrots and lettuce, and fruits such as apples, bananas and peaches, all have less than a gram of protein.
Member Comments