Protein Foods – Animal Foods vs. Plant Foods
Most recommendations for protein intake are based on animal-food sources of protein such as meat, cow’s milk and eggs. However, studies show clearly that diets based solely on plant foods as sources of protein can be quite adequate and supply the recommended amounts of all essential amino acids for adults, even when a single plant food, such as rice, is virtually the sole source of protein. The American Dietetic Association emphasizes that protein combining at each meal is unnecessary, as long as a range of protein rich foods is eaten during the day.
Table 1. Approximate Protein in Selected Foods
| Foods | Protein Content |
| Ostrich | 10 grams/ounce |
| Beef | 7 grams/ounce |
| Poultry | 7 grams/ounce |
| Fish | 7 grams/ounce |
| Large Egg | 7 grams/egg |
| Milk | 8 grams/cup |
| Cheese (eg. Cheddar) | 7 grams/ounce |
| Bread | 4 grams/slice |
| Cereal | 4 grams/1/2 cup |
| Vegetables | 2 grams/ 1/2 cup |
| Soybeans (dry) | 10 grams/ounce |
| Peanuts | 7 grams/ounce |
| Lentils (dry) | 6.5 grams/ounce |
| Red beans | 6 grams/ounce |
| Baked potato | 9 grams/8 ounces |
| Cashews | 5 grams/ounce |
