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35g of protein in different food sources

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Posted by Cags R under Nutrition on 31 March 2013 at 12:00 AM

Protein is needed in our bodies for growth and repair, it helps us recover from injury and from muscle exertion that we will experience in exercise. 

Protein powderThe daily recommendation for a sedentary person is around 46g of protein for women and 56g of protein for men. The sources of protein in the average person's diet will come from meat, poultry, fish, dairy, dark green leafy vegetables, beans and lentils. But how do you know how much protein you should be eating and where to get it?

First off, let's assume that you are not a sedentary person! Athletes and people who train for sport require more protein in order to get the best recovery and thus best performance in their sport. You can work out how much protein you need a day based on how much you weigh and how much you train:

  • Highly trained athletes require 0.77g of protein per pound of body weight (which translates to ~ 1.7g of protein per kilo of body weight)
  • People who train 5 days a week for an hour or more require 0.55g of protein per pound of body weight (1.2g of protein per kilo of body weight)
  • People who exercise for up to an hour 3 to 5 times a week will require 0.45g of protein per pound of body weight (1g of protein per kilo of body weight)

So now you know how much protein you should be consuming per day, let's take a look at what 35g of protein looks like in different food sources - this is the amount that you will find in a typical 50g serving (one scoop) of lean whey protein powder.

Chicken Leg and Thigh

186g of chicken leg and thigh with skin contains 35g protein

Chicken leg and thigh 35g of protein

Chickpeas 

486g of tinned chickpeas (cooked) contains 35g protein

35g of protein in 486g of chickpeas

White fish (plaice) 

300g of plaice contains 35g of protein

35g of protein in 300g white fist (lemon sole)

Broccoli 

1130g of broccoli (frozen) contains 35g protein

1130g broccoli contains 35g protein

Porridge oats 

270g porridge oats contains 35g of protein

270g Porridge oats contains 35g protein

Steak 

160g of steak contains 35g of protein

160g steak contains 35g of protein

Lentils 

180g of lentils contains 35g of protein

180g of lentils contains 35g protein

Brussel sprouts

1130g of frozen brussel sprouts contains 35g of protein

1130g Brussel Sprouts contains 35g protein

You may be thinking 'Hang on, I was told that broccoli, spouts and other dark green vegetables were packed full of protein' - this is a misinterpretation of the high level of Vitamin K present in dark green vegetables. Vitamin K is an essential vitamin in biological activation of certain proteins (known as Vitamin K dependent proteins) which are needed to maintain healthy blood vessels as well as acting to help blood clotting.

There are many other considerations you should take when tailoring your diet to your sport but this article should help you realise your protein intake from different food sources!

  • Encourage

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    Comments

    20130713150052-jcastaneda5700

    Cool...thanks for the write up!

    20130330211936-elite1

    thanks a lot man this is good stuff

    20130107123059-lauranathan

    Great article, thanks Cags :)))

    20130102151836-purplecactus

    Heh, we covered this in lectures about a week ago, but after all the complex mathematics and talk of metabolic pathways, he never got around to telling us what foods we'd find said amounts of protein in. Cheers for the list :)

    20131122040327-janeh

    That sure equates to a whole lot of Brussel Sprouts, my girls love them, but probably max of 5 at a time!

    20121214001743-andyd1

    it's great to see the pictures... really helps put it in perspective

    20130412141554-sheilarmt

    Broccoli and sprouts? Good to know! Thanks for the article, CagS

    20130522220551-mitz88

    wow, learnt something there, didn't know there was so much protein in some foods

    20130914095014-adamkru

    Thanks. You should add eggs. Please show 100g of protein all together on 1 plate! And then can you show 1 week's worth? I get so tired of people saying "don't use protein supplements".

    Sheila G and Monty C encouraged this.

    20171015151317-rebr

    Thanks for the article, Cags - V useful.

    20131128023755-ronw1

    Yep. And what about all the bad things that 160g of steak or 186g of chicken has, compared to the 1130g of broccoli or brussel sprouts? Not going to write a novel here, but protein is just one slice of the pie.

    Sam P encouraged this.

    20130328074043-montyc

    Educate me Cags. I believe that no source of plant protein except Soya is complete, so to be useful it needs to be combined with another source of the missing Essential Amino Acids. This would make everything in the list excluding the steak, fish and chicken a poor source of protein when consumed alone. You clearly know your nutrition so would it be worth writing a piece about the fact that not all protein is equally useful?

    20140811112945-cags

    @montyc - good point, dark leafy greens are high in protein, because of the amino acids in chlorophyll, combinations of vegetable protein can work together to get the protein you need in your diet. (for example combining pea protein, rice protein and hemp protein works for Brendan Brazier - vegan athlete). The purpose of this post is to demonstrate how combinations of these foods will give a balanced protein supply - though anyone who can handle the 1.2kg of sprouts challenge would earn some major Man VS Food points!

    Sam P and Monty C encouraged this.

    20140811112945-cags

    @adamkru - I would do the 1 week's worth of protein but I feel it would bankrupt me! This article really showed me the reason why many athletes have to turn to protein powders and supplements to get the protein they need for best performance . The plaice was very tasty though!

    Monty C encouraged this.

    20140327205626-murrays

    Thanks Cags, great info. I've been playing with my protein intake a fair bit and have been debating taking a supplement.

    Monty C and Cags R encouraged this.

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