The macronutrient of the day is protein. Making sure you’re getting enough protein each day has been the focus of recent internet nutrition discussions.
According to Harvard Health, the current Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound, or roughly 54 grams per day for a person weighing 150 pounds.
However, dietary experts are increasingly advocating for increased protein intakes, ranging from 60 to 90 grams per day. As previously reported by USA TODAY, registered dietitian Jamie Nadeau advises consuming “at least 20 grams of protein per meal for satiety,” but she acknowledges that each person’s requirements are unique.
Is peanut butter a healthy protein source?
Approximately 7 grams of protein are found in a two-tablespoon serving of peanut butter, according to the USDA food database.
It’s a substantial amount of protein. However, nutritionist Caroline Thomason, RD, CDCES, tells USA TODAY that it’s not the best source if you’re seeking to increase your protein intake.
“(Peanut butter) gets this reputation that it’s so high in protein,” she explains. “It’s all right. I don’t always think the squeeze is worth the juice. Peanut butter is still, in my opinion, a very wholesome and nutrient-dense food. You receive heart-healthy fat, protein, and a small amount of fiber. While all of those foods are fantastic, they aren’t the finest sources of protein.
According to experts, this just means peanut butter should be a tiny component of a more well-rounded meal, not that you should avoid eating it. According to Thomason, a portion of peanut butter should be paired with a fruit or vegetable, a protein, and a starch. Peanut butter and banana toast, peanut butter and apple, and peanut butter smoothies or oatmeal are a few of the most popular combinations.
“Those things are going to help you balance it out and not feel like it’s easy to overeat,” she continues.
Which foods are highest in protein?
You would need to consume almost six tablespoons, or nearly three servings, of peanut butter, or nearly 600 calories, to reach the suggested 20-gram target. There are more simpler (and lower calorie-dense) ways to increase protein intake, even though experts warn that eating more than the serving size isn’t always detrimental.
Some of the foods highest in protein include the following, per the USDA:
- Lentils: 23.6 grams per 1/2 cup of dry lentils
- Chicken breast: 22.5 g per 3.5 oz
- Salmon: 20.3 g per 3.5 ounce portion
- Ground beef: 18.2 g per 1/2 cup
- Ground pork: 17.8 g per 1/2 cup
- Ground turkey: 17.3 g per 1/2 cup
- Plain Greek yogurt: 16.1 g per single-serving container
- Cottage cheese: 11.6 g per 1/2 cup
- Black beans: 9.9 g per 1/2 cup
- 1 % milk: 8.3 g per cup
- Peanut butter: 7 g per 2 tablespoons
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