Sources of Protein seems to be of major debate in the health and fitness world. Is it best to get your protein from meat, milk, eggs or chicken? Should I substitute with a protein shake or add it for more protein. Although these sources of protein can supple all of the essential amino acids, one fact that is missed is that all protein is initially made by plants. All the protein you needs can be found without eating animal tissue.
It is not necessary to eat animal tissue to get protein. Only plants have the ability to take nitrogen from the air, break those molecules apart, incorporate that nitrogen into amino acids and then make protein. Any protein you get from an animal is simply recycled plant protein.
Consider this, brown rice, vegetables, grains and beans will contain all the daily amounts of protein your body requires to build muscle and gain strength. Plant protein has a much better effect on our physiology, with a daily requirement of only 35 grams per day vs. 100 grams of animal protein needed to have the same effects.
Here is a list of how much protein and fiber are in some animal food alternatives to hit your daily goals.
|Amount of Protein||Amount of Fiber||Amount of Protein||Amount of Fiber|
|Per – 100 Grams||Per – 100 Grams|
|Corn||9g||7g||1 Cup – 166g||16g||12g|
|Broccoli||2.8g||2.6g||1 NLEA Serving – 148g||4.2g||3.8g|
|Brussel Sprouts||3.4g||3.8g||1 Cup – 88g||3g||3.3g|
|Peas||5g||5g||1 Cup – 145g||8g||7g|
|Cauliflower||1.9g||2g||1 Head Medium 588g||11g||12g|
|Banana||1.1g||2.6g||1 – 7.5in – 118g||1.3g||3.1g|
|Apple||0.3g||2.4g||1 Medium 3″ dia – 182g||0.5g||4.4g|
|Carrots||0.9g||2.8g||1 Medium – 61g||0.6g||1.7g|
|Celery||0.7g||0.6g||1 Stalk 8in – 40g||0.3g||0.6g|
|Peanut Butter||25g||1.9g||2 tbsp – 32g||8g||1.9g|
|Potatoes||2g||2.2g||1 Potato – 213g||4.3g||4.7g|
|Sweet Potato||1.6g||3g||1 Medium 5″long – 130g||2g||3.9g|
|Tomatoes||0.9g||1.2g||1 Medium Whole 123g||1.1g||1.5g|
|Lettuce||1.4g||1.3g||1 Cup Shredded – 36g||0.5g||0.5g|
|Spinach||2.9g||2.2g||1 Cup – 30g||0.9g||0.7g|
|Kale||4.3g||2g||1 Cup Chopped – 130g||5.8g||2.6g|
|Avocado||2g||7g||1 Cup Sliced – 146g||2.9g||10g|
|Rice||2.6g||1.8g||1 Cup – 195g||5g||3.5g|
|Red Beans||9g||25g||1 Cup – 184g||43g||46g|
|Baked Beans||5g||6g||1 Cup – 253g||14g||14g|
|Onions||1.2g||1.7g||1 Medium 2.5 dia – 110g||1.2g||1.9g|
|Watermelon||0.6||0.4g||1 NLEA Serving – 280g||1.7g||1.1g|
|Pineapple||0.5g||1.4g||1 Fruit – 905g||4.9g||13g|
|Strawberries||0.7g||2g||1 Medium 2.25″ dia – 12g||0.1g||0.2g|
|Grapes||0.7g||0.9g||1 Cup – 92g||0.6g||0.8g|
|Oranges||0.9g||2.3g||1 small 2.5″ dia – 96g||0.9g||2.3g|
|Olives||0.8g||3.2g||1 Small – 3.2g||0g||0.1g|
|Asparagus||2.2g||2.1g||1 Spear 6″ Long – 16g||0.4g||0.3g|
|Bell Peppers||0.9g||1.7g||1 Medium – 119g||1g||2g|
|Eggplant||1g||3g||1 peeled – 458g||4.5g||14g|
|Radish||0.7g||1.6g||1 Medium 1″ – 4.5g||0g||0.1g|
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