Protein Rich Foods

Nishahameetha

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#1
Proteins are the most vital elements that your body requires. Their importance can be assessed by the fact that they are indispensable for the growth and repair of your muscles, bones, skin, tendons, ligaments, hair, eyes, and other tissues in the body. It helps your body build the necessary enzymes required for important processes like metabolism, digestion, blood clotting etc. Their role is pivotal in the creation of anti-bodies, which fight diseases.

Hence it is important that your intake of proteins is healthy even when you are unwell and eating lesser than your normal intake. However, it is equally important for you to understand that protein is present both in vegetables and meats. Protein content is equally good in a variety of foods; all you need to do is ascertain which of them, according to your tastes, and preferences are the best for you.


Ideal Protein Requirement Per Day

General/Inactive Lifestyle
The ideal protein requirement for people who do not have a physically active lifestyle is 1 gm of protein everyday per 1 kg of your body weight.



Active Lifestyle

For someone who is athletic and works out every day, 2.2 gm proteins per kg or 1 gm protein per pound of body weight is a must.


For Pregnant Mothers

Pregnant mothers need 20 gm more proteins per day than the general/inactive body requirements.


Nursing Mothers

Nursing mothers need extra nutrition to be able to feed their babies effectively hence their protein requirements is 40 gm more than general or 20 gm more than pregnant mothers.

 
Last edited:

Nishahameetha

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#2
List Of Protein-Rich Foods

Vegetarian
[TABLE="align: center"]
[TR]
[TD]
Food

[/TD]
[TD="width: 213"]
Measuring
[/TD]
[TD="width: 213"]
Protein Content (in grams)
[/TD]
[/TR]
[TR]
[TD="width: 213"]Black beans cooked
[/TD]
[TD="width: 213"]
1/2 cup
[/TD]
[TD="width: 213"]
7.6
[/TD]
[/TR]
[TR]
[TD="width: 213"]Broccoli (raw)[/TD]
[TD="width: 213"]
88-90g
[/TD]
[TD="width: 213"]
2.62
[/TD]
[/TR]
[TR]
[TD="width: 213"]Broccoli, cooked, boiled, drained, without salt[/TD]
[TD="width: 213"]
156g
[/TD]
[TD="width: 213"]
4.65
[/TD]
[/TR]
[TR]
[TD="width: 213"]Buckwheat flour, whole-groat[/TD]
[TD="width: 213"]
120g
[/TD]
[TD="width: 213"]
15.14
[/TD]
[/TR]
[TR]
[TD="width: 213"]Cornmeal, whole-grain, yellow[/TD]
[TD="width: 213"]
122g
[/TD]
[TD="width: 213"]
9.91
[/TD]
[/TR]
[TR]
[TD="width: 213"]Chickpeas cooked [/TD]
[TD="width: 213"]
1/2 cup
[/TD]
[TD="width: 213"]
7.3
[/TD]
[/TR]
[TR]
[TD="width: 213"]Cottage cheese, lowfat[/TD]
[TD="width: 213"]
1/2 cup
[/TD]
[TD="width: 213"]
16.0
[/TD]
[/TR]
[TR]
[TD="width: 213"]Cheese, cottage, creamed, large or small curd[/TD]
[TD="width: 213"]
210g
[/TD]
[TD="width: 213"]
26.23
[/TD]
[/TR]
[TR]
[TD="width: 213"]Fast foods, hotdog, with chili[/TD]
[TD="width: 213"]
1 sandwich
[/TD]
[TD="width: 213"]
13.51
[/TD]
[/TR]
[TR]
[TD="width: 213"]Kidney beans cooked [/TD]
[TD="width: 213"]
1/2 cup
[/TD]
[TD="width: 213"]
7.6
[/TD]
[/TR]
[/TABLE]
 

Nishahameetha

Ruler's of Penmai
Joined
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Messages
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Location
Trichy
#3
List Of Protein-Rich Foods

Vegetarian
[TABLE="align: center"]
[TR]
[TD]Lentils (mature seeds, cooked, boiled, drained, without salt)
[/TD]
[TD="width: 213"]
198-200g
[/TD]
[TD="width: 213"]
17.86
[/TD]
[/TR]
[TR]
[TD="width: 213"]Milk, skim[/TD]
[TD="width: 213"]
1 cup
[/TD]
[TD="width: 213"]
8.4
[/TD]
[/TR]
[TR]
[TD="width: 213"]Mustard greens, cooked, boiled, drained, without salt[/TD]
[TD="width: 213"]
1 cup
[/TD]
[TD="width: 213"]
3.16
[/TD]
[/TR]
[TR]
[TD="width: 213"]Mushrooms, cooked, boiled, drained, without salt[/TD]
[TD="width: 213"]
156g
[/TD]
[TD="width: 213"]
3.39
[/TD]
[/TR]
[TR]
[TD="width: 213"]Oat bran (raw)[/TD]
[TD="width: 213"]
94-95g
[/TD]
[TD="width: 213"]
16.26
[/TD]
[/TR]
[TR]
[TD="width: 213"]Oatmeal, rough cut[/TD]
[TD="width: 213"]
1 cup
[/TD]
[TD="width: 213"]
6.0
[/TD]
[/TR]
[TR]
[TD="width: 213"]Popcorn, dry[/TD]
[TD="width: 213"]
1 cup
[/TD]
[TD="width: 213"]
1.8
[/TD]
[/TR]
[TR]
[TD="width: 213"]Peas, split, mature seeds, cooked, boiled, without salt[/TD]
[TD="width: 213"]
1 cup
[/TD]
[TD="width: 213"]
16.35
[/TD]
[/TR]
[TR]
[TD="width: 213"]Potato, baked, flesh and skin, without salt[/TD]
[TD="width: 213"]
1 potato
[/TD]
[TD="width: 213"]
5.05
[/TD]
[/TR]
[TR]
[TD="width: 213"]Rice, brown, cooked
[/TD]
[TD="width: 213"]
1/2 cup
[/TD]
[TD="width: 213"]
2.4
[/TD]
[/TR]
[/TABLE]


 
Last edited:

Nishahameetha

Ruler's of Penmai
Joined
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Location
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#4
List Of Protein-Rich Foods

Vegetarian

[TABLE="align: center"]
[TR]
[TD="width: 213"]Rice, white, long-grain, regular, raw, enriched

[/TD]
[TD="width: 213"]
150g
[/TD]
[TD="width: 213"]
13.19
[/TD]
[/TR]
[TR]
[TD="width: 213"] Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
[/TD]
[TD="width: 213"]
190g
[/TD]
[TD="width: 213"]
5.97
[/TD]
[/TR]
[TR]
[TD="width: 213"] Soybeans cooked
[/TD]
[TD="width: 213"]
1/2 cup
[/TD]
[TD="width: 213"]
11.1
[/TD]
[/TR]
[TR]
[TD="width: 213"] Soybeans, green, cooked, boiled, drained, without salt
[/TD]
[TD="width: 213"]
180g
[/TD]
[TD="width: 213"]
22.23
[/TD]
[/TR]
[TR]
[TD="width: 213"] Shake, fast food, vanilla
[/TD]
[TD="width: 213"]
333g
[/TD]
[TD="width: 213"]
11.66
[/TD]
[/TR]
[TR]
[TD="width: 213"] Tofu fresh
[/TD]
[TD="width: 213"]
1/2 cup
[/TD]
[TD="width: 213"]
10.0
[/TD]
[/TR]
[TR]
[TD="width: 213"] Whole wheat bread
[/TD]
[TD="width: 213"]
1 slice
[/TD]
[TD="width: 213"]
2.4
[/TD]
[/TR]
[TR]
[TD="width: 213"] Wheat flour (whole-grain)
[/TD]
[TD="width: 213"]
125-127g
[/TD]
[TD="width: 213"]
16.44
[/TD]
[/TR]
[TR]
[TD="width: 213"] Wheat flour, white, all-purpose, enriched, bleached

[/TD]
[TD="width: 213"]
125g
[/TD]
[TD="width: 213"]
12.91
[/TD]
[/TR]
[TR]
[TD="width: 213"] Wheat flour, whole-grain
[/TD]
[TD="width: 213"]
125g
[/TD]
[TD="width: 213"]
16.44
[/TD]
[/TR]
[TR]
[TD="width: 213"] Yogurt, nonfat

[/TD]
[TD="width: 213"]
1 cup
[/TD]
[TD="width: 213"]
13.0
[/TD]
[/TR]
[TR]
[TD="width: 213"] Yogurt, plain, low fat

[/TD]
[TD="width: 213"]
227g
[/TD]
[TD="width: 213"]
11.92
[/TD]
[/TR]
[/TABLE]


 

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,602
Location
Trichy
#5
List Of Protein-Rich Foods

Non-Vegetarian

[TABLE="align: center"]
[TR]
[TD="width: 213"]
Food

[/TD]
[TD="width: 213"]
Measuring
[/TD]
[TD="width: 213"]
Protein Content (in grams)
[/TD]
[/TR]
[TR]
[TD="width: 213"] Breakfast items, biscuit with egg and sausage

[/TD]
[TD="width: 213"]
180g
[/TD]
[TD="width: 213"]
19.15
[/TD]
[/TR]
[TR]
[TD="width: 213"] Chicken breast
[/TD]
[TD="width: 213"]
193g
[/TD]
[TD="width: 213"]
29.3
[/TD]
[/TR]
[TR]
[TD="width: 213"] Chicken, broilers or fryers, giblets, cooked, simmered
[/TD]
[TD="width: 213"]
145g
[/TD]
[TD="width: 213"]
39.37
[/TD]
[/TR]
[TR]
[TD="width: 213"] Egg
[/TD]
[TD="width: 213"]
1 large
[/TD]
[TD="width: 213"]
6.3
[/TD]
[/TR]
[TR]
[TD="width: 213"] Fish, halibut, Atlantic and Pacific, cooked, dry heat
[/TD]
[TD="width: 213"]
159g
[/TD]
[TD="width: 213"]
42.44
[/TD]
[/TR]
[TR]
[TD="width: 213"] Fish, tuna, yellow fin, fresh, cooked, dry heat
[/TD]
[TD="width: 213"]
85g
[/TD]
[TD="width: 213"]
25.47
[/TD]
[/TR]
[TR]
[TD="width: 213"] Lamb, domestic, shoulder, arm, separable lean only
[/TD]
[TD="width: 213"]
85g
[/TD]
[TD="width: 213"]
30.21
[/TD]
[/TR]
[TR]
[TD="width: 213"] Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted
[/TD]
[TD="width: 213"]
85g
[/TD]
[TD="width: 213"]
18.13
[/TD]
[/TR]
[/TABLE]
 

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