What is protein?
There are about 50,000 different proteins! These proteins are all combinations of 22 amino acids – the nutritional building blocks of a healthy body. Proteins form our organs, nerves and muscles, as well as assembling into hormones.
Of the 22 amino acids 8 are essential. This means the human body can’t make proteins by itself and must obtain them from food sources. The body needs the essential proteins to make the non-essential ones.
How much protein do you need? 50 to 60 grams
The amount of protein and animal foods required by each individual is different, depending on genetic make-up, metabolism, hormonal factors and personal beliefs. Hydrochloric acid production (required for digestion of meat) also varies from person to person. This means some people can eat larger quantities of animal protein. Other people are more suited to vegetarianism.
Where to get it…
What do you need to eat to get 10g protein?
How much protein is in common foods? (Approximate measures only)
| 1/3 cup (50 g) Almonds ½ cup (70g) Nuts 70g Walnuts 1/3 cup Sunflower seeds ¼ cup Pumpkin seeds 3 Tbsp Tahini 2½ Tbsp Peanut butter 2/3 cup cooked lentils ½ cup cooked soybeans 2/3 cup cooked chickpeas 1½ cup cooked quinoa 2½ large potatoes 17.5g spirulina |
330g (3 cups) spinach, raw (91% water) 180g (2 cups) spinach, cooked, drained 2½ avocado 40g hard Cheese 60g Feta ½ cup Cottage Cheese 1¼ cup Whole Milk 1¼ cup yoghurt 2 eggs 45g red meat 50g chicken 1 medium chicken drumstick 55g fish Small 95g can flavoured tuna |
