Following a very brief description on protein here, this is more information on protein to understand it a bit better without getting into the scientific information.

Protein makes up the main structural component of all cells and in relation to dietary functions, protein has dual functionality:

  • can act as an energy source (the body will be using stored protein to get energy required for daily activities)
  • provides the building blocks of muscles and some hormones (which is why protein is required for daily activities, especially for people who work out and do muscle training)

There are 2 types of protein sources; meat and non meat sources.

Common meat sources


  • chicken
  • turkey
  • tuna
  • salmon
  • shrimp

Non meat sources


  • vegetables
  • grains
  • legumes
  • nuts

Research shows that people eating protein from non meat sources tend to have lower blood pressure which in turn lower risks of heart disease. Vegetable proteins also contain minerals and antioxidants which are not found in meat sources and are highly beneficial to the body.

Some protein sources make you feel fuller for longer, such example is fish, which is more filling than beef and has half the calories and tenth of the saturated fats.


Different protein sources offer different amounts of protein and fats. Here are some of the most common protein sources. Be careful although some sources have a lot of protein, they also have a high amount of fat!

Healthy Source      
  Quantity Protein Fat
Turkey breast 6oz 52g 1g
Tuna / Halibut 6oz 51g / 45g 2g / 5g
White Beans 1 cup 17g <1g
Less Healthy Sources      
Fried Chicken 1 piece 36g 31g
Duck 6oz 32g 49g
Cheddar Cheese 1.5oz 11g 14g
Hamburger 1 burger 32g 33g
table information gathered from the Dole Nutrition Handbook

Thank you for reading 🙂 Let me know what you think in the comments below!