Top 10 – Animal & plant-based protein sources

Top 10 – Animal & plant-based protein sources

Ingredients. 05.06.2019

Protein is an essential nutrient for our body. It performs various roles such as enabling muscle contraction, protecting the immune system and producing energy.

In this day and age, we are increasingly seeing a rise in new consumer habits. Veganism and vegetarianism diets have seen a boom in recent years. However, those who adopt these sorts of diets risk not consuming enough protein.

So, which foods are rich in protein? Does plant-based protein provide the same benefits as animal protein?

Protein is a macronutrient. Without it your body would not be able to function properly.

It helps build and rebuild muscles, superficies (hair and nails), as well as bone matrix and skin.

Protein is particularly important for those who take part in regular sport. Not consuming enough can lead to the body drawing from muscle reserves. This generates a process referred to as muscle wasting. It is important to ensure a regular supply of protein through your diet. Muscles are used and damaged on a daily basis and therefore need to be « repaired ».

Amino acids: between animal and plant-based proteins.

The main difference between animal and vegetable protein is down to the types of amino acids they contain.

Amino acids are the elements that make up protein. There are 20, 9 of which are considered essential. They must be consumed through your diet as your body is unable to naturally synthesise them.

Animal proteins contain all these amino acids in large quantities while plant-based protein does not always contain sufficient amounts. That’s why it is important to combine certain plant-based foods together in order to ensure that your body receives the optimal amino acid ratio.

For example, cereals are deficient in lysine but rich in methionine unlike vegetables, which are often rich in lysine but deficient in methionine.

At Feed. we always combine vegetable and cereals based foods in order to ensure that you receive the required amount of amino acids. The protein in our meals comes from soya, rice, peas and oats. 

Amount of plant-based protein per 100 grams.

Soybeans 34.5 gr
Lentil 27.7 gr
Peas 22.8 gr
Almond 21.1 gr
Chickpeas 20.4 gr
Flax seeds 20.2 gr
Sesame seeds 17.6 gr
Chia seeds 16.5 gr
Oats 14.2 gr
Rice 7 gr

Amount of animal protein per 100 grams.

Parmesan cheese 34.5 gr
Dry ham 30.4 gr
Chicken breast 29.2 gr
Gruyère cheese 28.4gr
Turkey escalope 24.1 gr
Tuna 24 gr
Gouda 23.2 gr
Smoked salmon 22 gr
Shrimp 21.9 gr
White cheese 7.2 gr

To sum up

To sum up

Consider diversifying your protein intake by alternating animal and vegetable source proteins to optimise your diet. Remember that a varied and balanced diet is the key to maintaining good health.