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Below is a list organised by food group and given in measurements of grams of protein per 100 grams of food portion. The reduction of water content has the greatest effect of increasing protein as a proportion of the overall mass of the food in question. Not all protein is equally digestible.
Protein occurs in a wide range of food. [11] [12] On a worldwide basis, plant protein foods contribute over 60% of the per capita supply of protein. [9] In North America, animal-derived foods contribute about 70% of protein sources. [12] Insects are a source of protein in many parts of the world. [13]
The composition of the diet, especially the amount of protein provided, is an important factor regulating animal growth. Ruminants , which may digest cellulose , are better adapted to poor-quality diets, but their ruminal microorganisms degrade high-quality protein if supplied in excess.
When reaching for high-protein foods, people tend to go straight for meat and dairy, Zumpano says, while overlooking plant-based foods like beans, legumes and lentils.
Protein is an important part of a healthy diet for numerous reasons (more on that later) and if you’re concerned you might not be getting enough, you might want to consider changing up the menu ...
Pasquariello says plant-based foods also boost fiber intake, which animal proteins often lack, and align with general guidance to avoid consuming only animal-based protein.
Animal-source foods are a diverse group of foods that are rich in bioavailable nutrients including calcium, iron, zinc, vitamins B12, vitamin D, choline, DHA, and EPA. [11] Animal-source and plant-based foods have complimentary nutrient profiles and balanced diets containing both reduce the risk of nutritional deficiencies. [ 11 ]
Protein is an essential nutrient. See the 15 best high-protein, low-calorie foods for weight loss under 200 calories from both animal and plant-based protein.