We all know meat is high in protein, but other foods contribute to your daily intake too...
Protein is an essential part of every tissue, cell and organ in your body and can act as an energy source when glucose is low.
There are eight essential amino acids (the building blocks that make up protein) that we need to eat in order for our body to be able to make new proteins, such as muscle tissue.
Plant proteins are incomplete (meaning they don’t contain all eight essential amino acids) so people on a meat-free diet need to eat a variety of protein sources to make sure they get the full spectrum of amino acids.
The Recommended Daily Intake (RDI) for women is 45–60g and for men it’s 65–80g, which is actually quite small compared to what Australians generally eat (an average of 100g for men and 75g for women per day).
Here are some alternative ways to get the protein you need each day.
100g grilled chicken breast = 29g protein
Cooked quinoa = 8.1g protein per cup = 28% of a chicken breast
Medium-sized egg = 6.4g protein per egg = 22% of a chicken breast
Tinned red kidney beans = 12.5g protein per cup = 43% of a chicken breast
Goodness Superfoods Protein 1st cereal = 8.7g protein per 45g serve = 30% of a chicken breast
Pumpkin seeds = 6g protein per 3 tablespoons = 20% of a chicken breast
Soyco Hi Protein Firm Tofu = 12g protein per 100g serve = 41% of a chicken breast
Dairy Farmers Thick & Creamy Light Field Strawberries yoghurt = 8.2g protein per 170g tub = 28% of a chicken breast
Burgen Soy-Lin bread = 12.9g protein per 2 slices = 44% of a chicken breast
Peanut butter = 6.8g protein per tablespoon = 23% of a chicken breast
Quorn Pieces = 11.1g protein per 75g serve = 38% of a chicken breast