Protein intake is something that is very individualized, however, for most American’s, we consume too much. A good recommendation to follow is approximately 0.8 g of protein per kg of body weight for most healthy people. The FDA recommends we need to consume about 50 grams of protein per day.
A helpful hint is to get your body weight in kilograms, simply divide your current weight by 2.2. And then, to take it further, to find how much protein is recommended for you, take that body weight in kilograms and multiply by 0.8 and there you have it. Probably a bit less than you thought, right?
Below we are going to go into detail on what some of the best sources of protein are for your body.
Are eggs a good source of protein?
Eggs often get a bad reputation and there is a lot of controversy around if they are good or bad for you, but the truth is eggs are an excellent and efficient source of protein.
Here are some reasons why eggs are arguably the best source of protein there is:
They are very cheap
6 grams of protein
Contain ALL 9 essential amino acids
Rich in minerals iron, phosphorus and selenium
Rich in vitamins A, B12, B2 and B5
They are great for the brain, due to a high content of choline, which is an important nutrient for brain health
Rich in antioxidants that are particularly important for eye health
Eggs help to keep you feeling satisfied with a good source of protein and fats
Do eggs give you high cholesterol?
What makes eggs controversial is that they do have higher cholesterol than many other protein sources. However, the dietary cholesterol associated with eggs has not been proven to cause adverse effects on cholesterol in the blood, increase risk for heart disease or stroke but can actually be helpful in raising your good, HDL, cholesterol.
What you do need to be aware of is the often paired bacon with your eggs. While bacon may be a very tasty treat, it can increase your cholesterol levels if eaten regularly and has a very high saturated fat content. So, opt for bacon and eggs only very occasionally. For a better breakfast, choose a high fiber cereal or oatmeal to keep you satisfied and healthy!
Is peanut butter a good source of protein?
Peanut butter is rich in heart healthy fats and a very good source of protein. It has a balanced supply of nutrients to fuel your body. About 25% of peanut butter is protein.
Here are some reasons why peanut butter is an excellent source of protein:
22 grams of carbs for energy
5 grams of fiber for a healthy digestive system
22.5 grams of protein to fuel your body
51 grams of good quality fats
Rich in vitamins E, B3, B6, Folate, Copper, Magnesium
Peanut butter is mostly an unprocessed food, it’s basically just peanuts and some salt, grounded up into a creamy paste. Beware some manufacturers, they can contain additional ingredients such as sugar, trans fat and other vegetable oils.
Can you eat peanut butter on a low carb diet?
Peanut butter contains only 20% of carbs so it’s suitable for low carb diets or people with type 2 diabetes that need low sugar. However, make sure you purchase peanut butter that has no added ingredients besides peanuts and salt. Peanut butter is a healthy snack for low carb diets.
Are beans and peas a good source of protein?
Beans, peas and other legumes are an excellent source of protein, vitamins, minerals and fiber-rich nutrients. Beans and other legumes make you feel full longer due to all the rich amount of fiber.
There are many types of beans and legumes and they all provide a nutrient and fiber rich serving:
lima beans
pinto beans
black beans
navy beans
brown beans
butter beans
soybeans
kidney beans
black eyed peas
chickpeas
Here are some reasons why beans and legumes are an excellent source of protein:
Contains 482 micrograms of folate for red blood cell overall health
23% is protein
Rich in antioxidants such as polyphenols
Heart healthy food
Fiber rich with at least 7 grams per 1/2 cup
24 grams of protein of 100 grams
Prevents fatty liver
Studies have shown that eating 5 ounces of beans or legumes a day can reduce your LDL levels by 6 percent.
Is cheese a good source of protein?
Cheese is high in fat and sodium, but is an excellent source of protein and calcium.
Cheeses have a lot of vitamins, minerals and nutrients to keep your body fueled and healthy. If you are lacking protein, then cheese is a good way to get essential protein into your body.
Here’s a list of the top 5 cheeses with the most protein per ounce:
Parmesan 10g protein per ounce
Romano 9g protein per ounce
Swiss 7.5g protein per ounce
Mozzarella 7g protein per ounce
Cheddar 6g protein per ounce
Here are some reasons why cheeses are an excellent source of protein:
120 calories per ounce
Average of 8g protein
Rich in vitamins B12, A
Contains phosphorus for bone and teeth health
If you’re looking for other low fat cheese options, then look at cottage cheese. Low fat cottage cheese is one of the lowest protein sources per ounce, but best protein source by calorie.
You can enjoy cheese and get the protein and nutritional benefits, but you must eat it in moderation as part of a healthy diet.
Is shrimp a good source of protein?
Shrimp is one of the best sources of protein as it is mostly compromised of water and protein.
Shrimp are high in protein but low in calories, containing only 84 calories per 3 ounce serving. They are also low in carbs and fat, making them a healthy meal for low carb diets.
Here are some reasons why shrimp are an excellent source of protein:
Rich in vitamins E, B6, B12
Contains essential minerals & nutrients zinc, choline, selenium
23 grams of protein per 100 grams
Good source of iodine for brain health
Contains omega 3 fatty acids for heart health
Shrimp can increase your HDL, good cholesterol levels by containing the antioxidant astaxanthin, a keto-carotenoid found in salmon & krill. Algae contains astaxanthin, which then get eaten by the shrimp, passing the benefit along to you. Studies have shown astaxanthin can strengthen your arteries, which can reduce your risk for heart attack.
Are mushrooms a good source of protein?
Mushrooms are a great source for many vitamins and minerals but are low in protein.
Many mushrooms are edible and contain other good nutrients besides protein. In 2021, people consumed 2.6 lbs of mushroom, according to Agricultural Marketing Resource Center.
In this section, we’ll explore the nutritional benefits of mushrooms and how they are a great source of vitamins and nutrients but fairly low in protein content.
Here are some the nutritional facts about mushrooms:
Contain nutrients iron, Vitamins B12 & D, B5, B3
Good source of copper, phosphorus and zinc
Reduces cholesterol
Lowers blood sugar
Can improve eye health
If you are wanting to get protein from a plant based source, there are better options than mushrooms. It’s recommended to eat beans or other legumes that have a higher protein content.
Can mushrooms reduce the risk of cancer?
Mushrooms do contain antioxidants that can help to prevent cancer such as lung, prostate and breast cancer.
Choline is another antioxidant in mushrooms that has shown to reduce the risk of certain cancers.