Where are the proteins in food


Proteins are known as complex compounds, which have an important role in the body, as they perform the functions of most cells, and they are also important for building and regulating the work of tissues and organs. Proteins are made from hundreds or thousands of amino acids, which are connected to every other to make long chains. There are twenty types of these amino acids, which aggregate to form a protein, and their sequences determine each of the three-dimensional structural structures of the protein, in addition to determining its function. [1] The protein constitutes approximately half of the net body weight, as it is considered the basic building block for every m It includes brain cells, muscles, skin, hair, and nails.

Sources of proteins in food

Amino acids are divided into two types: non-essential amino acids that are manufactured by the body itself, and essential amino acids that the body cannot manufacture, as they must be obtained from food sources, and the body needs all amino acids to maintain its health, and it is worth noting that foods that It contains animal protein, which is rich in many other nutrients, such as Vitamin B12, Vitamin D, Docosahexaenoic acid (DHA), Heme-iron, and zinc.

There are three types of protein in the food, the first is a whole protein, which includes foods that contain all the essential amino acids, and they are available in animal sources such as meat, eggs, and cow’s milk, and the second type is an incomplete protein, and foods include one type At least of the essential amino acids, including peas, beans, whole grains, and finally complement proteins, which consist of two or more types of foods that contain incomplete proteins, which must be eaten together to obtain the complete protein, including bread P peanut butter, or rice with beans.

Animal sources

Protein is available in many animal sources, including the following:

  • Chicken breasts: 100 grams of lean chicken breasts contain 32.1 grams of protein.
  • Tuna: 100 grams of tuna provides 29.9 grams of protein.
  • Beef: 100 grams of beef contains 28.7 grams of protein.
  • Low-fat milk: 100 grams of low-fat milk contains 5.7 grams of protein.
  • Grated Parmesan Cheese: 100 grams of Parmesan cheese provide 35.8 grams of protein.
  • Eggs: 100 grams of eggs provide 12.6 grams of protein.
  • Milk: One cup of milk contains 8 grams of protein.
  • Cheddar cheese: A single slice equivalent to approximately 28 grams of cheddar cheese contains 7 grams of protein.
  • American cheese: A single slice equivalent to approximately 28 grams of American cheese contains 5 grams of protein.

Plant sources

Here is a mention of the most important sources of plant protein:

  • Lentils: Half a cup of lentils contains 9 grams of protein.
  • Chickpeas: Half a cup of chickpeas contains 7 grams of protein.
  • Tofu: Approximately 85 grams of tofu contains 8 grams of protein.
  • Nuts: Half a cup of nuts provides 5 to 6 grams of protein.
  • Quinoa: A cup of quinoa contains 8 grams of protein.
  • Nutritional yeast: A quarter cup of nutritional yeast provides approximately 8 grams of protein.
  • Tempeh: Tempeh covers approximately 85 grams of Tempe 13 grams of protein.
  • Black Beans: A cup of black beans contains 10 grams of protein.
  • Peanut Butter: Two tablespoons of peanut butter provide approximately 7 grams of protein.
  • Mushrooms: Five grains of medium size mushrooms contain 3 grams of protein.
  • Seitan: (what is known as wheat meat), which is made from the gluten found in wheat, and some spices, and when cooked with soy sauce it becomes a complete protein, as a third of a cup of it contains 21 grams of protein.
  • Ezekiel Bread: One slice of this bread provides approximately 4 grams of protein.

Where is the protein found in vegetables?

Some types of vegetables contain a good amount of protein, but these quantities may differ depending on how they are cooked, and we mention some of the vegetables that contain protein:

  • Watercress: Watercress, as one cup contains 0.8 grams of protein. It is also worth noting that this amount of protein constitutes 50% of the number of calories provided by watercress. This type is also considered It is a vegetable rich in many vitamins, minerals, and antioxidants.
  • Spinach: contains one cup of it contains 0.9 grams of protein, which constitutes 30% of the number of calories provided by spinach, and this type of vegetables is distinguished by its contain a compound called nitric oxide, which is considered beneficial for the health of the heart.
  • Asparagus: One cup contains 2.9 grams of protein. It is also a rich source of vitamins B, Vitamin A, Vitamin K, Magnesium, Manganese, and Phosphorous.
  • Broccoli: One cup contains 2.6 grams of protein, and is also rich in flavonoids that are anti-inflammatory.
  • Cauliflower: The cup contains two grams of protein, and is rich in many other nutrients beneficial to health.

Where is the protein found in fruits

Although fruits are not considered a rich source of protein compared to legumes, nuts and vegetables, some of them may contain good amounts of protein. We mention in the following table the amount of protein available in 100 grams of the following types of fruits:

Fruits / The amount of protein available in 100 grams (in grams)

Avocado / 2

Apricot / 1.4

Kiwi / 1.1

Orange / 0.9

Banana / 1.1

Cantaloupe / 0.8

Peach / 0.9

Protein rich herbs

Herbs are not considered sources of protein rich, nor are they usually used in large quantities, as most of them are used as flavoring foods only, and we will mention the following content of 100 grams of protein in the following herbs:

Herb / intake of protein in 100 g (in grams)

dried parsley / 22

dried tarragon / 23

spearmint / 20

dried basil / 14

dried oregano / 11

dried and ground ginger / 9

Foods rich in protein, low in calories and fat

When eating protein, it is advisable to choose sources of low calories and fat, and from these sources:

  • low-fat meat.
  • sea ​​food.
  • Legumes.
  • Soy.
  • Low-fat dairy products.
  • eggs.
  • Nuts.

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