Protein is one of the most important nutrients for human health as it provides many benefits to the body such as providing energy to the body, building muscles, healing wounds, boosting immunity and losing weight.
ALSO READ: 5 signs you're not getting enough protein
Some people think that protein is only found in animal products, such as poultry, fish and meat, but it's also found in many plant-based foods.
In the next report, Conselto reviews a list of the cheapest animal and plant protein sources, according to clinical nutritionist and WebMD's Dr. Youssef Magdy.
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Inexpensive animal and plant protein sources
Cheap for animal and plant protein
animal protein sources
1- eggs
When you eat an egg, you get about 6 grams of protein, along with other nutrients like vitamin D, vitamin A, calcium, and healthy fats.
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2- cottage cheese
A small bowl of cottage cheese weighs 210 grams and contains more than 23 grams of protein for only 206 calories.
3- milk
Drink 244 grams of whole milk for more than 8 grams of highly absorbable protein, along with other vitamins and minerals.
4- Greek Yogurt
A protein-rich dairy product, when you eat 224 grams of Greek yogurt, your body gets about 17 grams of protein, twice as much as regular yogurt.
Also read: The Difference Between Greek Yogurt and Regular Yogurt. Which one is better for your health?
plant protein sources
1- Lentils
Lentils contain 18 grams of protein per 198 grams and are high in fiber, iron, potassium, and B-complex vitamins.
2- oats
It is a gluten-free grain that features a higher percentage of plant protein than other food grains, as a half-cup serving of it provides about 13 grams of protein.
3- white beans
Of the plant-based protein-rich beans, a cup of beans contains more than 15 grams of protein.
4- Peanut butter
A protein-rich snack, since two tablespoons of peanut butter provide 8 grams of protein, eating it with fresh fruit boosts its nutritional value.
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Daily protein intake by age and gender
Protein should make up 10% to 35% of your calories consumed throughout the day to ensure you get its benefits and avoid the damage caused by its deficiency in your body.
Here are the daily doses of protein your body needs based on age and gender:
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Under 4 years: 13 grams.
From 4 to 9 years: 8 to 19 grams.
9 to 13 years old: 34 grams
Women 14 years and older: 46 grams.
Men 14 to 18 years old: 52 grams.
Men 19 years and older: 56 grams.
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