Protein Content of Foods List

Not gonna faff about today ‘cos I’m typing this tucked up on the sofa bed with my poorly toddler and I’m equal parts tired and worried. Oh how you long for the energetic, cheeky and demanding nature of your toddler when they’re lying on the couch quietly sleeping off an illness :(

Ok, so our protein needs are met at approximately 1 gram of protein per kilogram of body weight. A little extra for pregnant or breastfeeding mothers, about 1.2 grams of protein per kilogram of body weight.

So for me, right now weighing in at about 60kg I’m looking at about 72 grams of protein per day to meet my amino acid needs. This is, after all what protein provides to us.

Amino acids are the building blocks of proteins, there are twenty of them that we need to make all of the protein parts of ourselves: muscle, skin, connective tissue, organs, nails, hair, enzymes, hormones… Protein is a really important component of the immune system when you consider that the gut is a major part of our immune system. If our digestive system is not intact ~ integrate; then infection has a better chance of invasion.

Now the following list is by no means exhaustive, it’s a quick reference of commonly consumed foods, both animal and plant ~ and their protein content, usually per 100g.

Eventually I’ll re-do this list in a printable form for you but I don’t have this set up as yet and I’m keen to get on with it anyways.

Protein Content of Commonly Consumed Foods

Animal

Meat and Fish

  • Chicken, breast, skin off, roasted, 100g: 34 g of protein
  • Lamb, chops, 100g: 28g of protein
  • Beef, 100g: 27g of protein
  • Snapper 1 x fillet (approx. 170g): 45g of protein
  • Salmon 1/2 x fillet (approx. 180g): 39g of protein
  • Tuna, tinned, 85g: 22g of protein
  • Ham, 100g: 17g of protein
  • Bacon whole rasher, grilled, 100g: 22.2g of protein
  • Sausage, beef, grilled, 100g: 13.9g of protein
  • Sausage, pork, grilled, 100g: 16.8g of protein

Dairy and Eggs

  • Eggs, 1 x large, poached: 6g of protein
  • Milk, cow’s, full fat, 100mL: 3.5g of protein
  • Milk, cow’s, skimmed, 100mL: 3.7g of protein
  • Cheese, cheddar, full fat, 100g: 24.6g of protein
  • Fetta, goat/sheep, 100g: 17.4g of protein
  • Ricotta, reduced fat, 100g: 10.1g of protein
  • Cream cheese, full fat, 100g: 11.1g of protein
  • Haloumi, 100g: 21.3g of protein
  • Yoghurt, natural, full fat, 100g: 6g of protein

Plant

Legumes

  • Red lentils, 100g: 6.8g of protein
  • Yellow split peas, 100g: 6.6g of protein
  • Quinoa, 100g: 4g of protein
  • Chickpeas (garbanzo), tinned, 100g: 6.3g of protein
  • Cannelini beans, tinned, 100g: 6.2g of protein
  • Kidney beans, tinned, 100g: 6.6g of protein
  • Tofu, firm, 100g: 12g of protein
  • Tofu, silken, 100g: 8.1g of protein

Nuts and Seeds

  • Almonds, raw, 25g: 6g of protein
  • Walnuts, raw, 25g: 4g of protein
  • Brazil nuts, raw, 25g: 3.6g of protein
  • Cashew nuts, raw, 25g: 5g of protein
  • Peanut butter, no salt or sugar, 1Tbs: 6g of protein
  • Pumpkin seeds, raw, 25g: 6.1g of protein
  • Sunflower seeds, raw, 25g: 6.7g of protein

Bread and Grains

  • Bread, white, 100g (approx 2 slices): 9.7g of protein
  • Bread, wholemeal, 100g: 9g of protein
  • Bread, gluten free, 100g: 9.8g of protein
  • Bread, rye, light, 100g: 9g of protein
  • Oats, whole, raw, 100g: 2g of protein
  • Pasta, white, 100g: 4.2g of protein
  • Pasta, wholemeal, 100g: 4.9g of protein
  • Rice, white, 100g: 2.7 of protein
  • Rice, wholegrain, 100g: 2.9g of protein
  • Pearled barley, 100g: 2.9g of protein
  • Polenta, cooked in water, 100g: 2.6g of protein

Now don’t get all caught up counting protein grams per meal per day and freaking out if you’re short! Just eat a wide variety of protein containing foods, particularly whole grains, legumes, nuts and seeds and ensure that you consume lean meat or sustainable seafood a few times per week.

For example:

Breakfast: oats w’ added nuts, seeds and whole milk w’ a dollop of yoghurt OR wholemeal toast w’ peanut butter.

Snack: handful of nuts/carrot sticks w’ hummus/whole grain crackers w’ cheese/a tub of yoghurt  (and some fresh fruit!)

Lunch: salad w’ added tinned beans and cubes of fetta/slice of frittata w’ wholemeal bread/leftover dinner w’ meat/sandwich, roll, wrap w’ lean meat, eggs or tofu and sprouts.

Dinner: Soup or stew with meat or without, with legumes and grains/stir fry with or without meat with cubed tofu, fried egg, sprouts, seeds and nuts/poached eggs on wholemeal toast/pasta with pine nuts and fetta; or chicken and pesto; or tuna, tomato and chilli.

Vegetables contain protein also, but I haven’t included them as the levels are smaller and the list would be too long! Again, my message today comes down to: eat whole foods, lots of grains, legumes, seeds and nuts with smaller and leaner cuts of meat. Let eggs and tofu and other meat substitutes star in your main meals most nights of the week and oomph up protein with things such as dollops of cheese, sour cream, sprinkles of seeds and nuts which can be added to stir fries, pasta and rice dishes.

IF you find yourself succumbing to infections easily and regularly, have brittle nails and hair, cracked and dry skin and take ages to heal from a cut, graze or tissue injury, then you MAY be deficient in protein and ought to asses your diet.

It’s not just as simple as eating more steak! It’s important to include the plant protein sources as these come packaged with a bunch of other nutrients that sustain our health.

~Yours slapping more peanut butter onto my toast, K180, x

 

 

 

 

 

 

 

Comments

  1. ACE! thanks lady!
    SUPER great to have these kinds of references.
    xxxx

    • Katie180 says:

      And now with thanks to your high tech assistance I ought to be able to make these references print-able! x

  2. I’m going to print this off for me and my son. He needs to lose some kgs (as I do many) but he is incredibly active. I have never ever told him that he needs to lose weight – my own experience as a teen with many MANY voices in my family telling me how much prettier/happier/smarter I’d be if I was thinner has made sure of that. In this house it is about being fit and healthy. He’s fit but the healthy part is hard. All 13 year olds want to eat are two minute noodles and as much processed carb loaded crappe as they can fit in. It’s alarming!

    I just realised how much I waffled there.

    • Katie180 says:

      Waffle away, what’s not to love about a waffle? Maple syrup, ice cream…

      Now re your son, be mindful that at 13 it is not uncommon to put on a fair amount of body fat due to puberty. You see fat equates to hormones which are required in greater amounts to set about turning him into a man. It’s not uncommon for 12 – 13 year olds to put on weight at the onset of puberty, adding to the overall miserable state of affairs that it already is.

      It’s a good thing that you haven’t told him he needs to lose weight because this is never effective. Perhaps you could try having a little open-ended questions session with him at some random time like if he’s in the kitchen with you or whilst driving. Something like “Tell me how you feel about your body…” see what he comes up with.

      Two minute noodles are crap of the crap, make your own with good stock and some thin noodles, easy as. And think of ways to substitute the carb loaded crap he loves. MOST important and also most difficult is to axe the soft drink. Especially at “critical” bone mass times such as puberty. The phosphates in soft drinks leach calcium from bones not to mention all the other horrors of soft drinks. From now until he’s 18 he will acquire most of his bone density via calcium loading so the aim is to enable that, not interfere with it.

      Pop to the local chemist or health food store for a bottle of Floradix Calcium Magnesium with Vitamin D and Zinc, which is a purely plant-derived liquid formula, really pleasant tasting and easy to take. Dish it out to all of them one at a time and then take one yourself to show you’re part of the team. It doesn’t keep long owing to no preservatives, so keep it in the fridge and be sure to take every day. Zinc is another important nutrient for hormonal boys, it’s highly concentrated in sperm and as such, teenage boys can be deficient in it (where does all the zinc go?!).

      Now who’s waffling?

  3. Great list Katie. Hope the toddler is up and about soon. Question about ham – do you mean the stuff you can buy from the deli? Thanks Nic

    • Katie180 says:

      Yes Nic, preferably from a free range pig and definitely off the bone. When it’s off the bone at least you know it’s just ham, and not bits and pieces all pressed up to look like ham!
      Usually I don’t recommend deli meats as they’re highly processed but I’m being realistic – heck, I enjoy a ham sanga every now and then!

  4. Totally awesome. What an eye opener! Now I can plan protein packed meals! Thanks, Katie!

  5. Lisa Mckenzie says:

    Thank you Katie I have just realised I do not eat enough protein,my appetite has gone away since my mum passed away but I will be more mindful of what I eat,hope your girl feels better soon xx

    • Awww thanks Lisa, this post is an old one from last year so Scarlett is well and truly better now! It’s not uncommon to lose your appetite whilst grieving, so don’t be too forceful on yourself, maybe a nice big chicken noodle soup is in order? x x x

Leave a comment

*