Before we start let us tell you about what actually proteins in food are ? Protein is a macro nutrient

      necessary for the proper growth and function of the human body. There is a considerable amount of

      debate over the amount of protein, a person needs to consume per day, the current recommended

      daily intake (RDI) for protein is 46 grams for women aged 19-70, and 56 grams for men aged 19-70.

      Any excess protein is turned into energy by the body, and it is controversial whether this excess

      protein causes a strain on the liver or not. A deficiency in protein leads to muscle atrophy, and  

      impaired functioning of the human body in general.

 

      Non Vegetarian Proteins

      Scallops:  21gms in 100gms

      Ground beef (90% lean):  27gms in100gms

      Sausage:  19gms in 100gms

      Beef fillet steak (lean):  27gms in 100gms

      Turkey breast:  17gms in 100gms

      Prawns:  17gms in 100gms

      Tuna:  23.8gms in 100gms

      Salmon:  23gms in 100gms

      Liver (chicken):  24gms in 100gms

      Egg Whites:  11gms in 100gms

      Chicken Breast:  23.5gms in 100gms

             

                 

      Non Vegetarian  Protein: Pros

      Most sources of animal protein are complete proteins, so they provide the body with all essential

      amino acids. You need to eat only a small serving of meat to take in a large amount of protein.

      Non vegetarian  protein is widely available, economical, and more commonly eaten. Vitamin B-12

      is almost exclusively available in animal-based proteins.

 

      Non vegetarian Protein: Cons

      Many sources of animal protein are high in saturated fat and cholesterol, which can increase an

      individual's risk of developing high blood pressure and other serious diseases. Non vegetarian

      protein tend to be significantly higher in calories than vegetable proteins. Besides high protein

      contents, many animal proteins have weaker nutritional profiles than plant-based proteins.

 

      Vegan Proteins

      Lentils – 26g per 100g

      Peanut Butter – 25g per 100g

      Black Beans – 21g per 100g

      Almonds – 21g per 100g

      Sunflower Seeds – 21g per 100g

      Quinoa – 14g per 100g

      Cottage Cheese – 11g per 100g

      Greek Yogurt – 10g per 100g

      Tofu – 8g per 100g

      Hummus – 8g per 100g

      Milk and Soy Milk – 3.3g per 100g

 

         

      Vegetarian Protein: Pros

      Many plant-based proteins, such as soy, are easier for the body to digest than meat proteins.

      Vegetable proteins are lower overall in fat, cholesterol, and calories. Plant-based proteins generally

      have more vitamins, minerals, and nutrients than animal proteins do.

 

      Vegetarian Protein: Cons

      Some vegetable proteins are more expensive and harder to find than non vegetarian  proteins.

      Most vegetable proteins don't offer as many protein grams per ounce as meat proteins. It can be

      difficult to get enough vitamin B-12, especially for vegans, from solely plant-based proteins.

 

 

      Non vegetarian protein is considered to be a more “complete” protein. Protein from sources such

      as chicken or beef contain all the necessary amino acids our body needs to make new protein since

      non vegetarian proteins are most similar to the ones found in our body. Proteins from plant sources

      such as soy or vegetables generally do not contain all of the essential amino acids that our body needs.

      Though , as many of us know, animal protein can be extremely high in cholesterol and fat, particularly

      saturated fat, which can a serious risk factor for cardiovascular disease. Protein from plants and

      other vegetables tend to be much lower in saturated fat and cholesterol. If you’re a vegetarian,

      make sure that you mix up your proteins (eat a variety of nuts, legumes, whole grains, and of

      course fruits and veggies) to ensure that you’re getting a variety of amino acids, all of which your

      body needs. If you’re not a vegetarian, the best animal protein sources are fish and poultry, such

      as chicken or turkey. These foods contain lots of protein but don’t have the same high fat content

      as beef. And remember that if you’re choosing fish, stay away from fish with lots of mercury.

 

-  By Yusra Sajid