Protein is one of the three building blocks of good nutrition. It’s essential for building tissue, cells and muscle, as well as making hormones and anti-bodies.
Most people need around 0.8-1g of protein per 1kg of body weight per day. People who exercise a lot could need more. For example, if you weigh 55kg, you need 44-55 grams of protein a day.
However, high protein foods are often also high calorie foods. As I don’t each much meat or drink cow’s milk, I often don’t reach my protein quota. I do eat plenty of healthy fats and carbohydrates so I don’t have problems reaching my calorie quota. I need to eat protein powerhouses to have the right balance of macro-nutrients. That means I need foods with a high protein but low calorie content. I looked at both the best protein sources and food I liked. This is what I found.
|Buckwheat noodles (cooked)||5||99||5|
I was very pleased to see that octopus (or my beloved pulpo) came very high in the list. I was surprised to see how high spinach ranked. Time to add more of that to my diet! And this list makes it clear that if I do have meat, I should go for turkey or chicken breast to get the biggest protein bang for my calorie buck.
Which one of these foods are your go-to-source for protein? Any surprises?