What’s the best protein source around? This is what one client of mine asked me. He’s 22, and at 5’6, only started out weighing 120 pounds. He needed to gain weight badly (now he’s 134).
A lot of my clients also ask “but what about…” before that sentence is over, I say “no.”
Let’s get this straight: the best sources of protein are meat, fish and seafood.
![\"\"](\"http://image.shutterstock.com/display_pic_with_logo/81917/81917,1194608203,1/stock-photo-image-set-of-fresh-meat-fish-and-seafood-on-white-background-6808810.jpg\"){kind=logo}
Original source: here.
I know, I know. Here comes the “what about…”, so let’s cover that.
What about Eggs?
A medium sized egg has about 6 grams of protein, and 9 grams of fat. That doesn’t make it bad, but it also doesn’t make it a protein source. A person needs anywhere between 60 and 120 grams of protein per day (depending on a lot of factors). Knowing that, how many eggs would you need to eat to reach that number? Too many.
Having said that, eggs have a lot of benefits independent of their protein content. For one thing, they’re delicious. For another thing, they are a decent source of selenium (a pretty good antioxidant). And of course, they have choline. Choline is a fatty substance that has very good benefits for the brain.
What about Beans and Lentils?
Beans and lentils have about 15-18 grams of protein. Better than an egg. But they also have 36-40 grams of carbohydrates. Like eggs, it doesn’t make it a bad food. Just not one that I’d consider a primary protein source.
Nonetheless, beans and lentils are one of the most frequently recommended foods for my weight loss clients. Why? Because they are a very underrated superfood. Beans and lentils are a fibre powerhouse. Lots of fibre helps decrease appetite, and makes you feel fuller longer. It also slows down how quickly any given food raises your blood sugar.
Besides that, beans and lentils are nutritional powerhouses when it comes to folate, manganese and magnesium.
Also, if you’re a vegetarian or vegan, this is probably one of the best protein sources you’ll find. If you’re an omnivore, stick to meat, fish or seafood.
What about Dairy (Milk, Cheese, Yogurt)?
First of all, it’s highly debated whether dairy is even necessary in your daily diet (let’s make that a topic for a future newsletter), but assuming you consume it, one glass of 2% milk only has about 8 grams of protein, but also 8 grams of fat and 12 grams of carbohydrates.
Cheese has between 4-6 grams of protein per cubic inch (17 grams), and about 6-8 grams of fat. So you must be thinking “oh, so it’s close between protein and fat.” Not quite. Protein has 4 calories per gram, whereas fat has 9 calories per gram. So it has about triple the fat compared to protein.
What about Nuts?
This one is a semi-decent source of protein (not as good as meat, fish or seafood though). I still don’t consider it a primary source of protein, but it still has a reasonable protein content. One cup of almonds contains 20 grams of protein. Not bad, but when you consider that it also has 21 grams of carbohydrates and 47 grams of fat, its protein profile looks less favourable. Cashews have a somewhat similar profile. 18 grams of protein, 33 grams of carbs and 44 grams of fat.
The same applies to all nuts.
Again, that doesn’t mean you shouldn’t eat them. Nuts have a lot of benefits. Great source of healthy fat (when consumed in moderation). Different nuts have different nutrient profiles, but speaking in generalities, most nuts are excellent sources of phosphorus, magnesium and manganese. Almonds have a lot of vitamin E. Cashews have a lot of vitamin K.
What about Broccoli?
Yes, someone once asked me this, to which I replied with a quizzical look. I wasn’t sure if that person was serious or not. They said to me “broccoli has protein.” I agreed. A cup of broccoli has all of 3 grams of protein. Good luck reaching the minimum of 60 grams.
Not to say that you shouldn’t eat broccoli. That’s another one of the most frequently recommended foods that we use with our clients. But not for its protein content.
The argument goes that as a percentage, vegetables have a pretty high protein content. True. It’s just that the proponents of this argument forget to attach real-world numbers to it. After all, 3 grams out of a total of 10 grams (as an example) gives 30%. But it’s still just 3 grams.
Chicken, Salmon and Shrimp.
Now we come to the winners. The true protein powerhouses: meat fish and seafood. Half a skinless chicken breast has 27 grams of protein, 0 grams of carbohydrates, and only 3 grams of fat. With the skin, it’s about 42 grams of protein, 0 grams of carbohydrates, and only 11 grams of fat.
Half a salmon filet has 39 grams of protein, and 22 grams of fat (healthy fat, mind you).
100 grams of shrimps have 21 grams of protein, 0 grams of carbohydrates and 1 gram of fat.
These are just examples, but most foods that are meat, fish or seafood have a very favourable protein content.
What If I’m a Vegetarian/Vegan?
If that’s the case, you’re starting at a suboptimal place, and you need to acknowledge that. Results will come slower, and less completely compared to omnivores, but if that’s you, use the higher plant proteins. One of the few plant powerhouses of protein is quinoa. In addition to that, you can use a few of the other sources mentioned here, like beans, lentils, and eggs.