Protein Combining

What is protein?

Protein is an organic compound made up of amino acids, and are an essential part of all living organisms. When we ingest foods containing protein, the protein is broken down into amino acids, and amino acids are used by the body to synthesise essential structural components such as muscle, hair and skin as well as enzymes and other biochemical compounds.

There are 20 common amino acids, and of these, nine are considered “essential” as the human body cannot synthesise them. As such, we need to obtain the nine essential amino acids from diet. All animal sources of protein such as meat, fish, milk and eggs contain high levels of all essential amino acids, and are considered “complete” sources of protein.

Most vegetarian sources of protein have all essential amino acids, but the levels of one or two of them are very low. For example, grains tend to be low in lysine and legumes are low in methionine. The exception are soybeans, hemp seeds, chia seeds, buckwheat and quinoa, all of which contain high levels of all essential amino acids. Therefore it is important for those following a vegetarian diet to ensure their dietary protein sources contain all essential amino acids, by eating a variety of unrefined grains, legumes, seeds, nuts and vegetables each day.

Grains, Protein / 100g

Nuts and Seeds, Protein / 100g

Hemp seeds	37
Sunflower seeds	27
Peanuts	25
Pumpkin seeds	24
Peanut butter	24
Sesame seeds	22
Tahini	20
Pistachios	20
Almonds	20
Cashews	17
Chia seeds	16
Hazelnuts	15

Brazil nuts	14
Walnuts	14
Pine nuts	13
Pecans	10
Macadamia	8

Legumes and Vegetables, Protein / 100g

Soy beans, dried	31
Lentils, dried	24
Tempeh	23
Tofu, firm	12
Kidney beans, dried	23
Haricot beans, dried	22
Lima beans, dried	21
Mixed beans, canned	6
Chickpeas, canned	6
Cannellini beans, canned	6
Green peas, raw	6
Refried beans, canned	6
Mushrooms, cooked	6
Broccoli	4
Brussels sprouts	4