Let’s take a moment today to learn a bit more about the difference between animal and vegetable protein, while I munch on some fried rice, shall we?
First and foremost, what are proteins ?
Protein is found throughout the body — in muscle, bone, skin, hair, etc. Proteins in food are made of amino acids – the nine amino acids being histidine, isoleucine, leucine, lycine, methionine, phenylalanine, threonine, tryptophan, and valine.
Foods high in protein keep us feeling fulfilled for a longer period of time and we need no more than 0.8 grams of protein per kg of body weight, irrespective of the source of that protein.
Why is animal protein different from plant-based protein?
Animal-based protein sources, such as meat, fish, poultry, and dairy are similar to the protein found in your body – and therefore, easily assimilated by the human body. Animal protein his is considered to be a complete protein because it contains all essential amino acids for the body.
Many plant proteins contain some, but not all, essential amino acids. Proteins from soy and quinoa are also classified as complete proteins because they contain all essential amino acids, much like the proteins from animal-based foods. As plant protein food sources often have lower quality proteins, vegetarians who eat egg and dairy have it easier on them when it comes to the intake of protein, while vegans should eat a wide variety of foods to ensure that they are getting all the amino acids that they need – especially vitamin B12 as it is not produced by any plant-based source.
Here are a couple of the highest protein foods – vegetarian vs. meat:
– Ground Beef (95% lean): 3 oz serving contains 18 grams protein
– Greek Yogurt: 8 oz.serving contains 23 grams protein
– Cottage Cheese: 1/2 cup serving contains 14 grams protein
– Eggs: 1 large boiled egg contains 6 grams of protein
– Milk: 1 cup serving contains 8 grams of protein
– Soy Milk: 1 cup serving contains 8 grams of protein
-Two cups spinach: 84 calories; 10.8g protein
– Yellowfin Tuna: 3 oz serving contains 25 grams protein
– Sockeye Salmon: 3 oz serving contains 23 grams protein
– Peanut Butter: 2 tbsp serving contains 8 grams protein
– Mixed Nuts: 2 oz serving contains 6 grams protein
– Tofu: 3 oz serving contains 12 grams protein
– Green Peas: 1 cup serving contains 7 grams of protein
– Quinoa: 1 cup serving contains 8 grams of protein
– Dried Lentils: 1/4 cup serving contains 13 grams of protein
All the love,