From building muscles to stronger nails, the consumption of protein on a daily basis is crucial. And while we all know meat, fish and legumes are the go-to options for protein-packed foods, which ones have the most?
According to the Dietitians of Canada, an average male adult needs about 56 grams of protein per day and an average adult female needs about 46 grams. If you want to know the specifics, take your weight in kilograms (weight in pounds divided by 2.2) and multiply it by 0.8. So, for example, a 150-pound person needs about 54 grams of protein daily.
Protein is mostly found in meats, poultry, fish and some dairy products, but soy products and nuts and seeds are also good providers. Health experts add eating a range of foods to get your protein also means you will meet your daily requirements for vitamins or calcium. Basically, change things up!
And while protein powders and shakes are a good source of protein, Dietitians of Canada notes they will not provide the additional nutrients your body gets from whole foods. And if you're a vegetarian or vegan, you can still find non-meat and non-dairy sources of the good stuff. When in doubt, talk to a health expert about your options.
Measuring protein can get a little tricky, so with the slideshow below, we've also added what protein portions should look like.
Which Foods Have The Most Protein?
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