What is Protein
Proteins
are naturally occurring compound that are used for growth and repair in the
body and to build cells and tissues. In the body, muscle tissues contain lot of
protein. Protein helps in body to become stronger and make you last. Protein is
the important nutrition for the body to work.
Protein
is a macro nutrient which body requires in large amount compared to vitamins and
minerals and these are micro nutrients.
How much protein does body need?
The body needs the 0.8 grams of protein per kilogram of body weight.
For a male who has average weight needs 54 grams of protein every day and for a
female it is 42 grams every day.
Most studies indicate that intake of 2 grams of protein per kilograms
of body weight for a longer tome can create many health problems. For example,
indigestion, dehydration, stomach discomfort and these could be a reason for
health issues in future.
List of Food with Calories and Protein
100 grams of Food
|
Calories
|
Protein
|
Pecans
|
691
|
9
|
Walnuts
|
654
|
15
|
Hazelnuts
|
628
|
15
|
Sunflower Seeds
|
584
|
21
|
Almonds
|
575
|
21
|
Sesame Seeds
|
573
|
18
|
Pumpkin Seeds
|
541
|
25
|
Soybeans
|
446
|
36
|
Quinoa
|
368
|
14
|
Beans, Pinto
|
347
|
21
|
Black Beans
|
341
|
22
|
Beans, Kidney
|
337
|
23
|
Beans, Navy
|
337
|
22
|
Cranberry Beans
|
335
|
23
|
Mushrooms, Shiitake
|
296
|
10
|
Avacado
|
160
|
2
|
Garlic
|
149
|
6
|
Yams
|
118
|
2
|
Bananas
|
89
|
1
|
Sweet Potato
|
86
|
2
|
Corn
|
86
|
3
|
Pomegranates
|
83
|
2
|
Peas
|
81
|
5
|
Potatoes, Russet
|
79
|
2
|
Parsnips
|
75
|
1
|
Figs
|
74
|
1
|
Shallots
|
72
|
3
|
Kumquats
|
71
|
2
|
Potatoes, Red
|
70
|
2
|
Guava
|
68
|
3
|
Grapes
|
67
|
1
|
Cherries
|
63
|
1
|
Leeks
|
61
|
1
|
Pears
|
58
|
0
|
Blueberries
|
57
|
1
|
Tangerines
|
53
|
1
|
Apples
|
52
|
0
|
Raspberries
|
52
|
1
|
Pineapple
|
50
|
1
|
Kale
|
50
|
3
|
Apricots
|
48
|
1
|
Oranges
|
47
|
1
|
Artichokes
|
47
|
3
|
Cranberries
|
46
|
0
|
Beets
|
43
|
2
|
Blackberries
|
43
|
1
|
Grapefruit
|
42
|
1
|
Celeriac
|
42
|
1
|
Sugar Snap Peas
|
42
|
3
|
Carrots
|
41
|
1
|
Acorn Squash
|
40
|
1
|
Onion
|
40
|
1
|
Papaya
|
39
|
1
|
Peaches
|
39
|
1
|
Mushrooms, Maitake
|
37
|
2
|
Honeydew
|
36
|
1
|
Rutabagas
|
36
|
1
|
Cantaloupe
|
34
|
1
|
Broccoli
|
34
|
3
|
Serrano Pepper
|
32
|
2
|
Strawberries
|
32
|
0
|
Green Beans
|
31
|
2
|
Okra
|
31
|
2
|
Spaghetti Squash
|
31
|
1
|
Sweet Red Peppers
|
31
|
1
|
Limes
|
30
|
1
|
Watermelon
|
30
|
1
|
Collards
|
30
|
2
|
Lemons
|
29
|
1
|
Turnips
|
28
|
1
|
Sweet Yellow Peppers
|
27
|
1
|
Banana Peppers
|
27
|
2
|
Mustard Greens
|
26
|
3
|
Cabbage
|
25
|
1
|
Cauliflower
|
25
|
2
|
Eggplant
|
24
|
0
|
Spinach
|
23
|
3
|
Rhubarb
|
21
|
1
|
Sweet Green Pepper
|
20
|
1
|
Asparagus
|
20
|
2
|
Swiss Chard
|
19
|
2
|
Tomatoes
|
18
|
1
|
Celery
|
16
|
1
|
Radish
|
16
|
1
|
Summer Squash
|
16
|
1
|
Cucumbers
|
15
|
1
|
Lettuce
|
15
|
1
|
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