45 Healthy Sources of Protein

protein sources

How come protein become a real hot topic lately? Maybe it’s because studies show, eating protein (the right kinds) can help us shed those unwanted LB’s.

Research also indicates a nice juicy (lean) steak (or a bowl of chickpeas with hemp hearts sprinkled on top should you prefer) after your workout can help the body rebuild muscles more quickly.

But what does the body do with the protein after it’s consumed and how much protein is in the foods we eat?

The scoop was on a mission to find out, so we did a little investigating and what we discovered will make you do the happy dance.

Read on for the answers, plus a list of protein sources (plant and animal based) with protein percentages per serving.

What does Protein do for the body?

Our bodies break down the protein we eat into amino acids, which are then used by the body to:

  • Maintain good health
  • Strengthen bones, muscles, cartilage, skin, and blood
  • Make new cells
  • Repair old cells
  • Aid in growth and development for pregnant women, children, and teens

Protein – The weight-loss secret weapon

Women’s Health Magazine had this to say about protein!

Foods that contain high protein will be longer to digest, change and use. This means the burning process requires a lot of calories. In addition, the feeling of fullness you will get more than usual.

Amazing news, right? Are you dancing yet?

Protein – Your fitness wingman

Protein also plays a crucial role in repairing, building and maintaining muscles. It can give your body a boost as it builds and repairs muscle after exercise.

If you are in an exercise program, protein consumption is very influential in repairing and building muscle. Avoid using foods that have high-quality protein and also fat-rich foods.

How much Protein do we need?

Now, we have a better understanding of the benefits including quality proteins in our diet can provide! You might be wondering how much protein should you eat per day?

The Scoop turned to the CDC (Center for Disease Control) for answers, and they suggest…

Generally, it is highly recommended the daily calories you need as much as 10-35% and come from Protein.

Protein, protein, protein

To make navigating the waters of the protein world a bit easier. We’ve broken down the protein count (in grams) for some of the most popular protein sources (both animal and plant based).

So whether you prefer a vegetarian, vegan, paleo or unrestricted diet, here’s The Scoop on just how much protein you will get from each protein source.

Plant-Based Proteins (½ Cup)

1. Green Peas 4g
2. Spinach 3g
3. Brussels Sprout 2g
4. Collard Greens 2g
5. Beets 2g
6. Broccoli 2g
7. Kale 1g
8. Sweet Potato 1g
9. Cauliflower 1g

Nuts & Seed Proteins (2 ounces)

10. Hemp Seeds 20g
11. Peanuts 14g
12. Almonds 12g
13. Sunflower Seeds 11g
14. Cashews 10g
15. Pumpkin Seeds 10g
16. Chia Seeds 9g
17. Peanut Butter 8g
18. Walnuts 7g
19. Flax Seeds 2g

Beans (1/2 Cup) cooked

20. Edamame (Soy Beans) 11g
21. Navy 10g
22. Lentil 9g
23. Black 8g
24. Kidney 8g
25. Black-eyed Peas 7g
26. Garbanzo Beans (Chickpeas) 6g

Grains ½ Cup (Cooked)

27. Whole Wheat Pasta 7g
28. Millet 6g
29. Rolled Oats 5g
30. Quinoa 4g
31. Amaranth 4g
32. Brown Rice 3g
33. Couscous (whole wheat) 3g

Animal Proteins (4 ounces)

34. Lean Steak 35g
35. Chicken Breast 30g
36. Tuna 27g
37. Pork-Chop 24g
38. Salmon 24g
39. Turkey Breast 19g

Misc. Proteins

40. Whey Protein Powder (1 scoop) 20g
41. Yogurt (1 cup) 17g
42. Milk (1 cup) 8g
43. Eggs (1) 7g
44. Spirulina (1 large spoonful) 6g
45. Avocado (1/2) 3g

Reviewed Item
45 Healthy Sources of Protein
Author Rating