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Benefits of Protein

Protein is one of those nutrients that are available in most diets. Our hair and nails are mostly made of protein and so we need this nutrient to keep our hair and nails healthy. Our bones, cartilage, and muscles also need protein to function well. Without protein, we’d be virtually nothing. Protein can also help with keeping hunger at bay, which explains why people who are active in sports take protein supplements and shakes.

Deficiencies in protein will not only affect how you feel, but how you look. Your skin and hair will be brittle and dry. Your muscles will basically waste away. You need protein to stay alive and well.

Food sources of Protein

Food NameFood TypeServing
Size
DRI/DV
(%)
ChickenAnimal4 oz70
TurkeyAnimal4 oz68
TunaAnimal4 oz66
SoybeansPlant1 cup57
SalmonAnimal4 oz53
BeefAnimal4 oz52
ShrimpAnimal4 oz52
LambAnimal4 oz51
ScallopsAnimal4 oz47
SardinesAnimal3.20 oz45
CodAnimal4 oz42
TempehPlant4 oz41
TofuPlant4 oz36
LentilsPlant1 cup36
Dried PeasPlant1 cup33
Pinto BeansPlant1 cup31
Kidney BeansPlant1 cup31
Black BeansPlant1 cup30
Navy BeansPlant1 cup30
Lima BeansPlant1 cup29
Garbanzo BeansPlant1 cup29
Pumpkin SeedsPlant1/2 cup20
PeanutsPlant1/2 cup19
YogurtAnimal1 cup17
Green PeasPlant1 cup15
CheeseAnimal1 oz14
OatsPlant1/2 cup13
EggsAnimal1 each13
SpinachPlant1 cup11
Collard GreensPlant1 cup10
AsparagusPlant1 cup9
Brussels SproutsPlant1 cup8
Cow's milkAnimal4 oz8
Beet GreensPlant1 cup7
Mustard GreensPlant1 cup7
Swiss ChardPlant1 cup7
BroccoliPlant1 cup7
Bok ChoyPlant1 cup5
KalePlant1 cup5
Green BeansPlant1 cup5
CauliflowerPlant1 cup5
CabbagePlant1 cup5
MisoPlant1 tablespoon4
Soy SaucePlant1 tablespoon4
Sea VegetablesPlant1 tablespoon4
Mushrooms, CriminiPlant1 cup4
Turnip GreensPlant1 cup3
Summer SquashPlant1 cup3
TomatoesPlant1 cup3

Supplemental sources of Protein

Food sources of Protein

Nutrient Trivia: Our hair and nails are mostly made of this nutrient. What is it? #eathealthy #healthy

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Nutrient Trivia: Our hair and nails are mostly made of this nutrient. What is it? #eathealthy #healthy