When we think of protein as the main building block for our bodies, it is no secret that it is the most talked about nutrient. Protein is a contributor for your muscles, as well as hormones, bones, skin, and blood.

Protein Requirements:
On average, you need 0.8 grams of protein for each kilogram of your bodyweight. This will increase if you are looking to build muscle, are recovering from an illness, or are pregnant and breastfeeding. Growing children also need an extra 28g protein per day above the basic requirement levels to support their rapid growth and development.

How Much Protein is In My Food?

Food Protein Content (grams)
100g red meat 32-26
100g chicken 24-31
100g fish 23-26
1 egg 6
1 glass milk 7-9
1 cup plain yoghurt 9
1 cup chickpeas 40
1 cup fuul 13
¼ cup almonds 6

When we think of protein, our minds automatically shift to meat and chicken. However, as you can see from the above table protein is available from plant based foods too. Most plant based protein sources differ from animal protein in that they do not contain all of the essential amino acids our bodies need. For this reason, combining different plant sources of protein together means you will be getting all of your needed amino acids. Learn more by reading about plant based protein here.

Plant Protein Combinations:
Wholegrain Rice + Lentils
Beans + Nuts
Wholegrain Bread + Chickpeas
Oats + Dairy

Stay tuned for more Shaklak Aklak episodes where important nutritional information such as servings sizes, differences between fats, and nutritional values are discussed. Find out more information via the Shaklak Aklak websiteFacebookInstagram, and YouTube channel.