Proteins are complex structures of amino acids. Proteins provide 4 calories for each gram of weight. Adequate intake of protein is essential to our health as they are used for the following body functions:

  • Growth and development in child
  • Cell maintenance and repair
  • Fighting infections
  • Various tasks that fat and carbohydrates can not do

Foods that are high in proteins:

Food / 100g Amount (g)
Animal Proteins
Chicken, meat only, cooked 33
Stewed chicken, meat only 30
Roasted turkey, all classes, meat only 29
Halibut, Atlantic and Pacific, cooked, dry heat 27
Salmon, sockeye, cooked, dry heat 27
Tuna, light, canned in water, drained solids 26
Roasted chicken thigh, meat only 26
Swordfish, cooked, dry heat 25
Roasted veal rib 24
Tuna, white, canned in water, drained solids 24
Roasted duck meat 23
Cod, Pacific, cooked, dry heat 23
Roasted ham 22
Lobster, cooked, moist heat 21
Blue crab, cooked, moist heat 20
Lowfat cottage cheese, 1% milkfat 12
Ricotta cheese, part skim milk 11
Ricotta cheese, whole milk 11
Scrambled egg 11
Condensed milk 8
Plain yogurt, skim milk 6
Whole milk, 3.25% milkfat 3
Plant Proteins
Almonds 21
Soybeans, boiled, without salt 17
Oat bran, raw 17
Bread crumbs 14
Wheat flour, whole-grain 14
Couscous, dry 13
Barley, pearled, raw 10
Lentils, boiled, without salt 9
Pinto beans, boiled, without salt 9
Kidney beans, boiled, without salt 9
Black beans, boiled, without salt 9
Chickpeas, boiled, without salt 9
Peas, boiled, without salt 8
Rice, raw 7
Tofu, soft 7
Spaghetti, cooked, without added salt 6
Spaghetti, whole-wheat, cooked 5
Tomato paste, canned 4

Ideal Amounts of Protein in the Diet

Nutrients Children, 1-3 year old Children, 4-18 year old Adults
Fat 30-40% of the total energy intake 25-35% of the total energy intake 25-35% of the total energy intake
Carbohydrates 45-65% 45-65% 45-65%
Protein 5-20% 10-30% 10-35%

How Much Protein Should You Eat?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.

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