How much protein is required for adults?
Protein is essential for body building and overall maintenance of body.
It is essential that optimum protein is consumed. Adults need 0.83 g per kg of body weight. A 72 kg adult needs 60 g protein daily.
Vegetarians should eat green grams, Black gram, Lentils in diet. Milk and nuts are good sources of protein.
Mung Dal (Green Gram) contains 24.5 g protein per 100 g
Urad Dal (Black gram) contains 24 g Protein per 100 g
Masoor Dal (Lentils) contains 18 g per Protein 100 g
Nuts and Milk are good source of Protein.
So protein content in green gram(Mung Dal) is one of the highest and one of the best sources of protein for vegetarians.
Wheat contains 15.4 g protein per 100 g; Rice contains 2-3 g protein per 100g. Wheat is better source of protein than rice, so eating chapatis made of wheat flour will provide more protein.
Non vegetarians Should eat eggs. One egg give 6-7 g protein. Protein in eggs is of very good quality. So, egg is very nutritious food.
Fresh water fish like Rohu and Katla are excellent source of protein. Rohu has 19.7 g protein per 100 g, Katla has 18 g protein per 100 g.
Sea water fish like Surmai, Bombay Duck, Basha, Pomferet, Mackerel are easily available in coastal areas.
Protein content in Surmai fish (Neymeen) is 20-40 g per 100 g
Protein content in Bombay Duck fish is 60-62 g per 100 g
Protein content in Basha fish is 17 g per 100 g
Protein content in Pomferet fish is 13 g per 100 g
Protein content in Mackerel Fish is 19 g per 100 g.
So protein content in Bombay Duck fish is one of the highest and is excellent source of protein.