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PROTEIN

Protein is used to build and to repair every cell in our body. Without it, we pretty much wither away and die. Muscles, bones, skin, most body parts are made when the individual building blocks of protein, known as amino acids come together.

Amino acids come in two varieties. Essential and non essential. There are nine essential amino acids considered necessary for your body. Non essential amino acids are made by the essential acids.

To calculate how much protein you need a day, multiply your weight by 0.37 grams of protein. If you weigh 100 pounds then .37 tines 100 would show that you need 37 grams of protein a day.

Protein can be found in meat, milk, fish, eggs, nuts and beans and in most dairy products. If you stick to a Vegan diet, then you can meet your protein needs but have to make sure you get the required amino acids, which only meat provides while at the same time providing protein. A variety of plant foods can provide the necessary amino acids. To make sure you're getting yours, please see a registered dietitian.

Note: Low-fat dairy and lean meats contain the same amount of protein than higher-fat of the same products. In other words, it's only the fat content that varies. So, for your heart and complete health, cut the ingestion of fat down as much as you can.

18 FOODS WITH PROTEIN

A short list of foods with protein. The percent of KCalories from protein are also shown.

1. Egg, Whole, Raw (39 g /1.16 oz)
Whole eggs are among the healthiest and most nutritious foods on the planet. They are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients that most people don't get enough of. Whole eggs are high in protein, but egg whites are almost pure protein. Protein content: 35% of KCalories in a whole egg. 1 large egg. contains 6.29 grams of protein, with 71.5 KCalories.i

More nutrient values for a large egg: Calories: 71.5, Protein: 6.29 g, Carbohydrate: .385 g, Dietary Fiber: 0 g, Total Sugars: .385 g, Total Fat: 4.97 g, Saturated Fat: 1.549 g, Monounsaturated Fat: 1.905 g, Polyunsaturated Fat: .682 g, Cholesterol: 211.5 mg, Trans Fatty Acids: 0 g, Total Omega-3 FA: .037 g, Total Omega-6 FA: .071 g, Iron: .915 mg, Potassium: 67 mg, Sodium: 70 mg, Vitamin K: .15mcg, Vitamin B12: .645 mcg

2. Unsalted Almonds , (28.35 g / 1 oz)
Unsalted Almonds, one of our favorite snacks, are loaded with important nutrients, including fiber, vitamin E, manganese and magnesium. Protein content: 13% of KCalories. 5.388 grams per 1 ounce (28 g) serving, with 173.8 KCalories. 1-ounce of unsalted almonds (24 kernels) has 3.402 mg sodium.

More nutrient values for 1-ounce unsalted almonds: KCalories: 173.8, Protein: 5.398 g, Carbohydrate: 5.109 g, Dietary Fiber: 3.175 g, Total Sugars: 0 g, Total Fat: 16 g, Saturated Fat: 1.519 g, Monounsaturated Fat: 10.4 g, Polyunsaturated Fat: 3.363 g, Cholesterol: 0 mg, Trans Fatty Acids: 0 g, Total Omega-3 FA: .115 g, Total Omega-6 FA: 0 g, Iron: 1.503 mg, Potassium: 196.5 mg, Sodium: 3.402 mg, Vitamin K: 0, Vitamin B12: 0 mcg

3. Chicken Breast, (272 g / 9.59 oz)
Chicken breast is one of the most popular protein-rich foods. If you eat it without the skin, the majority of the KCalories in it come from protein. Chicken breast is also very easy to cook, and tastes delicious if you do it right. Protein content: 80% of KCalories. 1 roasted chicken breast without skin contains 61.2 grams, with only 326.4 KCalories. Sodium level is 122.4 mg. A three ounce piece of chicken breast contains 61.2 grams of protein and 122.4 mg of sodium. The skin of a breast triples the level of KCalories with most of the KCalories coming from fat.

More nutrient values for a chicken half-breast (272 g / 9.59 ounces): KCalories: 326.4, Protein: 61.2 g, Carbohydrate: 0 g, Dietary Fiber: 0 g, Total Sugars: 0 g, Total Fat: 7.126 g, Saturated Fat: 1.531 g, Monounsaturated Fat: 1.874 g, Polyunsaturated Fat: 1.153 g, Cholesterol: 198.6 mg, Trans Fatty Acids: .019 g, Total Omega-3 FA: .106 g, Total Omega-6 FA: 1.009 g, Iron: 1.006 mg, Potassium: 908.5 mg, Sodium: 122.4 mg, Vitamin K: .544 mcg, Vitamin B12: .571 mcg

4. Oats, Raw, 1-cup raw (81 g / 2.86 oz)
Oats contain healthy fibers, magnesium, manganese, thiamin (vitamin B1) and several other nutrients.

Additional nutrient Values: KCalories: 307, Protein: 10.7 g, Carbohydrate: 54.8 g, Dietary Fiber: 8.181 g, Total Sugars: .802 g, Total Fat: 5.281 g, Saturated Fat: .899 g, Monounsaturated Fat: 1.604 g, Polyunsaturated Fat: 1.863 g, Cholesterol: 0 mg, Trans Fatty Acids: 0 g, Total Omega-3 FA: .081 g, Total Omega-6 FA: 0 g, Iron: 3.443 mg, Potassium: 293.2 mg, Sodium: 4.86 mg, Vitamin B12: 0 mcg

5. Unsalted Cottage Cheese (113 g / 3.99 oz)
Cottage cheese tends to be low in fat and KCalories. It has high levels of calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients many of which are shown below. Protein content: 59% of KCalories. One-half cup of cottage cheese with 1% fat contains 14 grams of protein, with 81.4 Kilocalories.

Additional nutrient values for one-half cup no salt/unsalted 1% cottage cheese: KCalories: 81.4, Protein: 14 g, Carbohydrate: 3.051 g, Dietary Fiber: 0 g, Total Sugars: 3.051 g, Total Fat: 1.13 g, Saturated Fat: .714 g, Monounsaturated Fat: .321 g, Polyunsaturated Fat: .035 g, Cholesterol: 4.52 mg, Trans Fatty Acids: 0 g, Total Omega-3 FA: .01 g, Total Omega-6 FA: 0 g, Iron: .158 mg, Potassium: 97.2 mg, Sodium: 14.7 mg, Vitamin B12: .712 mcg

6. Greek Yogurt (17 g / 6 oz)
Greek yogurt is regular yogurt strained to the point where it becomes thick. It has a creamy texture and is loaded with valuable nutrients. Our favorite for texture and flavor is Chobani non-fat Plain yogurt. No added sugar or high sodium ingredients. Choose your yogurt for your health needs. Diabetics and Kidney patients may want to avoid fruit laced yogurt or yogurts with added sugar. Protein content: Chobani Non-fat greek yogurt has protein at 48% of KCalories. One 170 gram (6 ounce) container has 17.3 grams of protein, with 100.3 KCalories. Just make sure to choose one without added sugar. Full-fat Greek yogurt is also very high in protein, but contains more KCalories.

Additional nutrient data for Chobani non-fat Plain Greek Yogurt: KCalories: 81.4, Protein: 14 g, Carbohydrate: 3.051 g, Dietary Fiber: 0 g, Total Sugars: 3.051 g, Total Fat: 1.13 g, Saturated Fat: .714 g, Monounsaturated Fat: .321 g, Polyunsaturated Fat: .035 g, Cholesterol: 4.52 mg, Trans Fatty Acids: 0 g, Total Omega-3 FA: .01 g, Total Omega-6 FA: 0 g, Iron: .158 mg, Potassium: 97.2 mg, Sodium: 14.7 mg, Vitamin B12: .712 mcg

7. Milk (1% non-fat) (244 g / 8.61 oz)
If you tolerate milk and enjoy drinking it, then milk can be an excellent source of high-quality protein. Milk contains traces if not more of nearly every nutrient needed by the human body. Kidney patients note that milk is It is particularly high in calcium, phosphorus, potassium and riboflavin (vitamin B2). Protein content: 21% of KCalories. 1 cup of whole milk contains 8.22 grams of protein, with 102,5 Kcalories. If it contains vitamin A it's sodium level is 107.4 mg per cup. No vitamin A, the sodium level ranges from 126 to 150 mg per cup.

Additional Nutrient Values 1% non-fat milk: KCalories: 102.5, Protein: 8.223 g, Carbohydrate: 12.2 g, Dietary Fiber: 0 g, Total Sugars: 12.7 g, Total Fat: 2.367 g, Saturated Fat: 1.545 g, Monounsaturated Fat: .676 g, Polyunsaturated Fat: .085 g, Cholesterol: 12.2 mg, Trans Fatty Acids: 0 g, Total Omega-3 FA: .02 g, Total Omega-6 FA: .066 g, Iron: .073 mg, Potassium: 366 mg, Sodium: 107.4 mg, Vitamin B12: 1.147 mcg

8. Broccoli, Raw, Floret (151g / 5.33 oz)
Broccoli contains vitamin C, vitamin K, fiber and potassium. Potassium I high for kidney patients and the vitamin K level is also high, but manageable if you like broccoli. Eat it with a pattern to each period between INR checks. Broccoli also provides bioactive nutrients believed to help protect against cancer. Protein content: 20% of KCalories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with only 31 KCalories.

Additional nutrient data for raw broccoli, one floret: KCalories: 51.3, Protein: 4.258 g, Carbohydrate: 10 g, Dietary Fiber: 3.926 g, Total Sugars: 2.567 g, Total Fat: .559 g, Saturated Fat: .059 g, Monounsaturated Fat: .017 g, Polyunsaturated Fat: .057 g, Cholesterol: 0 mg, Trans Fatty Acids: 0 g, Total Omega-3 FA: .032 g, Total Omega-6 FA: 0 g, Iron: 1.102 mg, Potassium: 477.2 mg, Sodium: 49.8 mg, Vitamin K: 153.4 mcg, Vitamin B12: 0 mcg

9. Lean Beef (85 g / 4-oz)
As you suspected, lean beef is high in protein. It also contains bioavailable iron, vitamin B12 and numerous other nutrients. Protein content: 53% of KCalories. One 4 ounce (85 g) serving of cooked lean groiund beef with 10% fat contains 22.6 grams of protein, with 198.0 KCalories.

Additional Nutrients Lean Beef (3oz): KCalories: 198.9, Protein: 22.6 g, Carbohydrate: 0 g, Dietary Fiber: 0 g, Total Sugars: 0 g, Total Fat: 11.3 g, Saturated Fat: 4.438 g, Monounsaturated Fat: 4.739 g, Polyunsaturated Fat: .39 g, Cholesterol: 73.4 mg, Trans Fatty Acids: .61 g, Total Omega-3 FA: .093 g, Total Omega-6 FA: .051 g, Iron: 2.531 mg, Potassium: 362.7 mg, Sodium: 74.6 mg, Vitamin K: .904 mcg, Vitamin B12: 2.497 mcg

10. Tuna, unsalted (85 g / 3 oz)
We recommend Merino's unsalted tuna. See our food pantry section or http://www.wheretobuy.html to link to Merino's. Fresh, unsalted raw tuna (albacore, Bluefin, Skipjack, Yellowfin, ahi, aku, bonito) is low in both fat and KCalories, so what we're left with is mostly just protein. Merino's and others with unsalted tuna are considered fresh tuna. Like other fish, tuna contains a healthy amount of omega-3 fatty acids. Protein content: 94% of KCalories, in tuna canned in water. 3 ounces contains 19.9 grams of protein, with only 91,9 Kcalories.

Additional nutrients for fresh tuna (3 ounces): KCalories: 91.9, Protein: 19.9 g, Carbohydrate: 0 g, Dietary Fiber: 0 g, Total Sugars: 0 g, Total Fat: .808 g, Saturated Fat: .2 g, Monounsaturated Fat: .131 g, Polyunsaturated Fat: .242 g, Cholesterol: 38.3 mg, Trans Fatty Acids: 0 g, Total Omega-3 FA: .207 g, Total Omega-6 FA: .024 g, Iron: .621 mg, Potassium: 377.6 mg, Sodium: 31.5 mg, Vitamin K: .085 mcg, Vitamin B12: .442 mcg

11. Quinoa , 1 Cup Cooked (185 g / 16.52 oz)
Quinoa is a seed/grain considered to be a worldwide superfood. It is high in vitamins, minerals and fiber, and contains high levels of antioxidants. Protein content: 15% of KCalories. One cup (185 g) of cooked quinoa contains 222 KCalories.

Additional Nutrients for cooked Quinoa (1-cup): KCalories: 222, Protein: 8.14 g Carbohydrate: 39.4 g, Dietary Fiber: 5.18 g, Total Sugars: 1.61 g, Total Fat: 3.552 g, Saturated Fat: .427 g, Monounsaturated Fat: .977 g, Polyunsaturated Fat: 1.994 g, Cholesterol: 0 mg, Trans Fatty Acids: 0 g, Total Omega-3 FA: .185 g, Total Omega-6 FA: .006 g, Iron: 2.757 mg, Potassium: 318.2 mg, Sodium: 12.9 mg, Vitamin K: 0 mcg, Vitamin B12: 0 mcg

12. Lentils, 1-Cup Boiled Without Salt

Lentils, legume, are high in fiber, magnesium, potassium, iron, folate, copper, manganese and various other nutrients. Lentils are one of the world's best sources of plant-based protein, and are prominent in Vegan lifestyles. Protein content: 27% of KCalories. 1 cup (198 g) of unsalted boiled lentils contains 17.9 grams protein, with 229.7 Kcalories. Additional High-Protein Legumes Soybeans (33% of KCalories), chickpeas (19%) and kidney beans (24%).

Additional nutrient Values Boiled pink Lentils, no salt: Calories: 229.7, Protein: 17.9 g, Carbohydrate: 39.9 g, Dietary Fiber: 15.6 g, Total Sugars: 3.564 g, Total Fat: .752 g, Saturated Fat: .105 g, Monounsaturated Fat: .127 g, Polyunsaturated Fat: .347 g, Cholesterol: 0 mg, Trans Fatty Acids: 0 g, Total Omega-3 FA: .073 g, Total Omega-6 FA: 0 g, Iron: 6.593 mg, Potassium: 730.6 mg, Sodium: 3.96 mg, Vitamin K: 3.366 mcg, Vitamin B12: 0 mcg

13. Trader Joe's and Alvarado Bakery No Salt High Grain Bread. Also unsalted Ezekiel bread. Standard slice.
These two bread products are made with organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils. Compared to most breads, Ezekiel bread is very high in protein, fiber and various nutrients. Ezekiel has a very low sodium bread, actually a variety of whole wheat, and sprouted wheat breads. Find it at: Amazon.com These figures are approximate: Protein content: 20% of KCalories. 1 slice contains 3.474 grams, with 68.9 KCalories.

Nutrients for Unsalted Multigrain Bread from USDA, 1-standard slice: Calories: 68.9, Protein: 3.474 g, Carbohydrate: 11.3 g, Dietary Fiber: 1.924 g, Total Sugars: 1.661 g, Total Fat: 1.1 g, Saturated Fat: .227 g, Monounsaturated Fat: .198 g, Polyunsaturated Fat: .487 g, Cholesterol: 0 mg, , Trans Fatty Acids: 0 g, Total Omega-3 FA: .053 g, Total Omega-6 FA: 0 g, Iron: .65 mg, , Potassium: 59.8 mg, , Sodium: 13.2 mg, , Vitamin K: .364 mcg, Vitamin B12: 0 mcg, 14.

14. Pumpkin Seeds, Unsalted, Roasted (29.35 g / 1 oz)


Pumpkins contain edible seeds. They are high in many nutrients, including iron, magnesium and zinc. Protein content: 14% of KCalories. 1-ounce (29.5 g) contains 8.45 grams of protein, with 162.7 KCalories.

Additional nutrients in roasted pumpkin seeds: Calories: 162.7, Protein: 8.46 g, Carbohydrate: 4.17 g, Dietary Fiber: 1.843 g, Total Sugars: .366 g, Total Fat: 13.9 g, Saturated Fat: 2.422 g, Monounsaturated Fat: 4.461 g, Polyunsaturated Fat: 5.629 g, Cholesterol: 0 mg, Trans Fatty Acids: .012 g, Total Omega-3 FA: .063 g, Total Omega-6 FA: 5.583 g, Iron: 2.288 mg, Potassium: 223.4 mg, Sodium: 5.103 mg, Vitamin K: 1.276 mcg, Vitamin B12: 0 mcg Other High-Protein Seeds Flax seeds (12% of KCalories), sunflower seeds (12%) and chia seeds (11%). Many Megaheart bread recipes, includin our gluten free bead contain flax seeds that we grind into powder, which is the best way to add them to bread recipes.

15. Turkey Breast, Meat Only, No Skin (85 g / 3-oz)
Turkey breast is much like chicken breast. The happy news is that it is also high in protein, with little fat and KCalories. Protein content: 70% of KCalories. One 3 ounce (85 g) serving contains 19.8 grams, with 96.9 KCalories.

More Nutrients for Turkey Breast, No Skin (3-oz): Calories: 96.9, Protein: 19.8 g, Carbohydrate: 0 g, Dietary Fiber: 0 g, Total Sugars: 0 g, Total Fat: 1.98 g, Saturated Fat: .292 g, Monounsaturated Fat: .241 g, Polyunsaturated Fat: .302 g, Cholesterol: 45.1 mg, Trans Fatty Acids: .011 g, Total Omega-3 FA: .034 g, Total Omega-6 FA: .265 g, Iron: .646 mg, Potassium: 227 mg, Sodium: 62.9 mg, Vitamin K: 0 mcg, Vitamin B12: 1.148 mcg

16. Fish (Coho Wild Salmon, raw (85 g/3-oz)
Red or pink fish is healthy for multiple reasons. It is loaded with important nutrients, and tends to be high in heart-healthy omega-3 fatty acids. Protein content: Highly variable. Salmon is 46% protein, with 18.4grams per 3 ounce (85 g) serving, with 124.1 KCalories.

Additional Nutrient Values for Wild Coho Samon 3-oz): Calories: 124.1, Protein: 18.4 g, Carbohydrate: 0 g, Dietary Fiber: 0 g, Total Sugars: 0 g, Total Fat: 5.041 g, Saturated Fat: 1.071 g, Monounsaturated Fat: 1.814 g, Polyunsaturated Fat: 1.693 g, Cholesterol: 38.2 mg, , Trans Fatty Acids: 0 g, Total Omega-3 FA: 1.253 g, Total Omega-6 FA: .113 g, Iron: .476 mg, , Potassium: 359.6 mg, , Sodium: 39.1 mg, Vitamin K: .085 mcg, Vitamin B12: 3.545 mcg

17. Brussels Sprouts, Raw (44 g / 1.55 oz)
The Brussels sprout is a high-protein vegetable. It's also related to broccoli. It is high in fiber, vitamin C and other nutrients. Protein content: 17% of KCalories. Half a cup (44 g) contains 1.487 grams of protein, with 19.9 KCalories.

Additional Nutrients Raw Brussels Sprouits, cup: Calories: 18.9, Protein: 1.487 g, Carbohydrate: 3.938 g, Dietary Fiber: 1.672 g, Total Sugars: .968 g, Total Fat: .132 g, Saturated Fat: .027 g, Monounsaturated Fat: .01 g, Polyunsaturated Fat: .067 g, Cholesterol: 0 mg, Trans Fatty Acids: 0 g, Total Omega-3 FA: .044 g, Total Omega-6 FA: 0 g, Iron: .616 mg, Potassium: 171.2 mg, Sodium: 11 mg, Vitamin K: 77.9 mcg, Vitamin B12: 0 mcg, 18.

18. Peanuts, Unsalted, Roasted (28 g / 1-oz)
Peanuts and Peanut Butter. They are high in protein, fiber, magnesium and many studies show that they can help you lose weight. Peanut butter is also high in protein, just make sure not to eat too much as it is high in KCalories. Protein content: 16% of KCalories. One ounce (28 g) contains 7 grams, with 164KCalories.

Additional Nutrient Values, Roasted Peanuts: Calories: 164.1, Protein: 7.941 g, Carbohydrate: 4.947 g, Dietary Fiber: 2.523 g, Total Sugars: 0 g, Total Fat: 13.9 g, Saturated Fat: 2.142 g, Monounsaturated Fat: 6.258 g, Polyunsaturated Fat: 4.822 g, Cholesterol: 0 mg, Trans Fatty Acids: 0 g, Total Omega-3 FA: .003 g, Total Omega-6 FA: 0 g, Iron: .646 mg, Potassium: 220 mg, Sodium: 1.701 mg, Vitamin K: 0 mcg, Vitamin B12: 0 mcg