The 30-second article
TABLE: Protein content of assorted food types.
Protein per 100g Energy per 100g
Calories / Kilojoules
Beef, lean steak, cooked 28g 192Cals / 803kJ
Chicken breast, cooked 31g 165Cals / 690kJ
Prawn, cooked 24g 99Cals / 414kJ
Tuna, cooked 30g 184Cals / 770kJ
Cottage cheese, 1% fat 12g 72Cals / 301kJ
Egg, cooked 13g 155Cals / 649kJ
Lentils, cooked 9g 116Cals / 485kJ
Black beans, cooked 9g 132Cals / 552kJ
Edamame (green
soybeans), cooked 11g 122Cals / 510kJ
Tofu, firm 9g 88Cals / 368kJ
Peanut butter 25g 588Cals / 2460kJ
Oats 17g 389Cals / 1628kJ
Wild rice (North American) 15g 357Cals / 1494kJ
Quinoa 14g 368Cals / 1540kJ
Amaranth 14g 371Cals / 1552kJ
Food type
Animal products
Beans and legumes
Grains (uncooked)
proteins. We call some of those amino acids
‘essential’, meaning that we have to get them
from food. Others, we call ‘conditionally
essential’, which means that sometimes our
bodies can make them, but at certain times
(for instance, if we are sick or injured), we
may need to get these from our food as well.
Where protein is found
Because
proteins
make
up
many
physiological structures, most foods contain
at least some protein. Of course, because
animals’ muscle and connective tissues are
mostly protein, foods that come from those
sources will contain the most protein. This
includes:
• red meat (beef, pork, lamb, wild game,
kangaroo)
• poultry (chicken, turkey, duck)
• fish and seafood
• other animal products such as eggs and
dairy, which are also higher in protein.
24 | NETWORK SPRING 2017
While these are the most commonly eaten
foods in Australia, Western Europe, and
North America, other parts of the world
also include other animals such as guinea
pigs and other rodents, whale, seal, moose
and reindeer, insects, snails, frogs, snakes,
alligator and turtle as part of the animal
protein roster.
When it comes to plants, the best sources
of protein are where plants store nutrients –
in seeds such as beans and legumes, e.g.
lentils or peanuts. Soybeans are particularly
high in protein, and soy products include
foods such as tofu or tempeh. Many nuts
and seeds and whole grains also contain
protein. So how do they compare?
Protein science in the 21st century
Protein may indeed be an ancestral food,
but only 21st century science is able to
explore exactly how it is digested, absorbed,
and used. We’re also now able to literally
• Proteins make up most of our
physical structures, including
muscle tissue; connective tissues
like ligaments, tendons and
cartilage; skin, hair and fingernails;
hormones; most cell structures; and
our DNA.
• These structures are made up of
basic protein molecules known as
amino acids, many of which we get
from food
• Animal products contain the highest
amounts of protein, while beans,
legumes and whole grains are the
richest sources of plant-based
protein
• Older estimates of recommended
protein consumption were too low,
and now most experts agree that
protein should make up about
25-35% of total daily energy intake
– which equates to around 1 to 2g of
protein per kg of body weight per
day, or more.