Natural Sources of Protein

The recommended range of protein intake is between 0.8 g/kg and 1.8 g/kg of body weight. 

Plant-based Protein

Because 10-20% of calories in most plant foods (legumes, vegetables, and grains especially) are from protein, and humans need only about 10-15% of their calories from protein, requirements are easily met with a diet consisting of a variety of whole plant foods.

#1 Edamame 

Nutrition Facts per 100g (cooked)

Calories: 172

Protein: 18.2g

Carb: 8.4g

Fiber: 6g

Fat: 9g

 

#2 Lentils

Nutrition Facts per 100g (cooked)

Calories: 116

Protein: 9g

Carb: 20.1g

Fiber: 7.9g

Fat: 0.4g

#3 Kidney Beans

Nutrition Facts per 100g (cooked)

Calories: 218

Protein: 16.8g

Carb: 38.7g

Fiber: 16.5g

Fat: 0.3g

#4 Black Beans

Nutrition Facts per 100g (cooked)

Calories: 132

Protein: 8.9g

Carb: 23.7g

Fiber: 8.7g

Fat: 0.5g

Animal-based Protein

#1 Tilapia Fish

Nutrition Facts per 100g (cooked)

Calories: 128

Protein: 26.2g

Carb: 0g

Fiber: 0g

Fat: 2.7g

#2 Beef Tenderloin Filet

Nutrition Facts per 100g (cooked)

Calories: 204

Protein: 19.5g

Carb: 0g

Fiber: 0g

Fat: 12.4g

#3 Chicken Breast

Nutrition Facts per 100g (cooked)

Calories: 165

Protein: 31g

Carb: 0g

Fiber: 0g

Fat: 3.6g

#Salmon

Nutrition Facts per 100g (cooked)

Calories: 88

Protein: 16.8g

Carb: 0g

Fiber: 0g

Fat: 2.2g

Source: My Food Data

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