Protein
The nutrient taking center stage nowadays is. Recently, conversations about nutrition on various platforms revolve around ensuring you get your share of this nutrient.
enough protein every day
.
The suggested dietary allowance (RDA) for protein is presently 0.36 grams of protein per pound, as stated
Harvard Health
, which equates to roughly 54 grams per day for someone weighing around 150 pounds.
However, nutrition specialists are now advocating for increased protein intake, recommending as much as 60 to 90 grams per day. A registered dietitian suggests this approach.
Jamie Nadeau
Previously, she informed USA TODAY that she suggests consuming “a minimum of 20 grams of protein with each meal to feel full,” although she acknowledges that individual requirements may vary.
Begin your day with more knowledge. Receive all essential news directly in your inbox every morning.
How effectively can peanut butter assist you in achieving your objectives? Nutrition specialists clarify.
Is peanut butter a healthy provider of protein?
According to the U.S. Department of Agriculture (USDA), a two-tablespoon portion of peanut butter includes approximately 7 grams of protein.
food database
.
That quantity of protein isn’t negligible. However, it’s far from the optimal choice if your aim is to increase your protein consumption, according to a dietitian.
Caroline Thomason
RD, CDCES, shares with USA TODAY.
Peanut butter has this reputation for being high in protein,” she explains. “It’s perfectly fine though. Personally, I feel the benefits might not be worth the calories sometimes. Peanut butter is definitely very nutritious and can be considered a healthful option. It provides protein, some fiber, and beneficial fats for your heart. These aspects are indeed positive; however, when it comes to serving as a primary protein source, it falls short.
This does not imply that you should avoid eating peanut butter; rather, experts emphasize that peanut butter ought to constitute only a modest portion of a more balanced diet. Thomason recommends combining a serving of peanut butter with elements from each food group: a carbohydrate, a protein source, and either a fruit or a vegetable. Popular combinations consist of peanut butter paired with an apple, peanut butter spread on banana toast, as well as smoothies or oatmeal enriched with peanut butter.
“These items will assist you in maintaining balance so that you don’t find it simple to overindulge,” she explains.
Which foods contain the highest amounts of protein?
To reach the suggested 20 grams, you would need to consume around six tablespoons—almost three portions of peanut butter—which totals roughly 600 calories. Although experts indicate that consuming beyond the serving size isn’t necessarily detrimental, there are simpler (and lower-calorie) alternatives available for increasing your protein intake.
According to the USDA, some of the foods with the highest protein content include the following:
-
Lentils:
23.6 grams per half cup of dry lentils -
Chicken breast:
22.5 grams per 3.5 ounces -
Salmon:
20.3 grams per 3.5-ounce serving -
Ground beef:
18.2 grams per half cup -
Ground pork:
17.8 grams per half cup -
Ground turkey:
17.3 grams per half cup -
Plain Greek yogurt:
16.1 grams per individual serving container -
Cottage cheese:
11.6 grams per half cup -
Black beans:
9.9 grams per half cup -
1 % milk:
8.3 g per cup -
Peanut butter:
7 grams for every 2 tablespoons
The article initially appeared on USA TODAY:
Does peanut butter offer ample protein? Here’s what nutrition specialists say.
