What Is Protein?
The word protein comes from the greek word Proteios, which means "Very Important or Prime Important.".
Protein is an essential macronutrient that works to create, sustain, regulate and repair body tissue. It is a requirement of the human body for all ages. Protein plays a vital part in a healthful and balanced diet.
Proteins are organic compounds containing Carbon, Hydrogen, Oxygen, and sometimes Phosphorus and Sulfur.
Without adequate protein, we would not be able to create enzymes, and the body's capability to repair and develop cells would be affected. 1 Gram protein provides 4 Kcal of energy.
Amino acids are building blocks of protein. Proteins are polymers of L α amino acids. It is the most abundant molecule present in the living organism. It takes 21 amino acids to make proteins. Different amino acids are joined together by a peptide bond.
Sources of protein
There are two types of protein source : Animal Protein and Plant Protein.
* Animal Protein:
Animal protein sources foods contain all 9 Essential amino acids, also called a complete proteins. These protein sources contain less fiber and too much fat, so it isn't very easy to digest.
Animal foods like eggs, fish, meat, and dairy are good protein sources. It is easy to get all essential amino acids from animal sources, but you may have a high in cholesterol and more saturated fat.
Most animal foods are lean protein sources as they contain a good amount of protein with fat and no carbohydrates. A whole egg contains 4 grams of protein, 5 grams of fat and 186 mg of cholesterol, and 0 carbohydrates. But if you consume egg white, you only have 4 grams of protein.
* Plant Protein:
All Plant sources of proteins are incomplete protein sources except soy. Soy is missing only one amino acid that is lysine. Soybean is a rich source containing 40% protein and more fiber.
Plant-based protein sources contain more fiber and less fat so that they can digest quickly. Pulses, oil seeds, soy, rice, and nuts are good vegetarian protein sources. Cereal and millets are moderate and Leafy vegetables are poor sources of protein.
A combination of veg food is eaten together for complete protein
ex. Beans with rice, Beans with roti, Nuts with whole grain roti or bread, Sunflower seed and peanuts, Oatmill and milk.
Although the combination of vegetarian food has a good amount of protein, it also brings carbohydrates. More carbohydrates get more fat storage in the body. It isn't easy to find lean protein sources in the veg.
* Animal Protein vs Plant Protein:
DIFFERENT | ANIMAL PROTEIN | PLANT PROTEIN |
|---|---|---|
PROTEIN | Complete protein sources | Incomplete sources of protein |
CARBOHYDRATES | Has no carbs | Has very good amount of carbs |
High in fat also high in saturated fat | Low in fat | |
LEAN PROTEIN | Most of all are lean protein source in animal protein | Difficult to find lean protein sources in plant protein |
ABSORPTION | May find difficult to absorb as low in fiber | Easy to digest as has good amount of fiber |
EXAMPLES | Egg, Fish, Dairy, Meat | Grains, Rice, Lentis, Nuts |
Classifications of proteins
* Functional Classification:
* Structural Protein:
These proteins are present below bones. They are responsible for the structure and movement of cells. Ex.Collagen, Keratin.
* Storage protein:
These protein stores mineral and iron in the body. Ex. Casein in milk, Ovalbumin in egg, Glutelins, Apoferritin, etc...
* Catalytic Protein:
This type of protein increases the rate of reaction. Ex. Hexokinase, Amylase, Pepsin, Trypsin, etc...
* Contractile Protein:
They are responsible for muscle contraction. Ex. Actin, Myosin, Tubulin, etc...
* Regulatory Protein:
Some hormones are protein in nature. Hormones act as a chemical messengers. Hormones regulate metabolic pathways. Insulins are secreted by the pancreas to control levels of proteins. Ex, Insulin, Growth Hormone, etc...
* Receptor Protein:
They are present in the cell membrane. Receptors in the membrane of nerve cells detect signaling molecules from other cells. They act as hormone receptors and control the substances that enter and leave cells.
* Genetic Protein:
They are basic proteins always found associated with Nucleic acid. Ex, Histones.
* Defence Protein:
It helps in defense and provides immunity. Ex, Immunoglobulins, Antibodies, etc...
* Transport Protein:
These proteins transport necessary materials to cells. Like Albumin brings fat into the bloodstream. Hemoglobin carries oxygen to body tissues from the lungs. Ex, Albumin, Transferrin.
* Classification Based On Chemical Solubility:
* Simple Proteins:
These proteins are made up of only amino acids. There are two types of simple proteins
* Globular Proteins:
When proteins are oval and spherical in shape and soluble in water, they are called globular proteins.
Ex, Albumin, Globulins, Globin, Glutelins, Protamines, Protamins, Histones, etc...
* Scleroprotein (Fibrous) Proteins:
When proteins are insoluble in water and fibrous in nature, they are called scleroprotein.
Ex, Collagen, Elastin, Keratin
* Conjugated Proteins:
These proteins are a combination of nonprotein molecules(prosthetic group) with amino acids.
Glycoprotein (Carbohydrates):- When a protein contains carbohydrates less than 4%
Mucoprotein (Carbohydrates):- When a protein contains carbohydrates more than 4%
Lipoprotein :- Protein + Lipid
Nucleoprotein :- Nucleic Acid + Protein
Chromoprotein :- Pigments + Proteins
Metalloproteins :- Metal + Proteins
Phosphoprotein:- Phosphoric Acid + Proteins
Hemoglobin:- Haem + protein
* Derived Proteins:
These proteins are a combination of nonprotein molecules(prosthetic group) with amino acids.
* Primary-derived proteins:
It is a primary hydrolyzed product of simple and conjugated proteins.
Ex, Coagulated Proteins, Proteans, Metaprotein, etc...
* Secondary-derived proteins:
It is a Secondary hydrolyzed product of simple and conjugated proteins.
Ex, Peptones, Polypeptide, Peptides, Proteoses, etc...
* Nutritional Classification:
* Complete Protein:
Those proteins contain all essential amino acids. These amino acids are required in the body to grow and maintain cells. Ex. Egg (albumins), Milk (Casein), Fish, and Meats. Nine essential amino acids make a complete protein. Methionine, Threonine, Tryptophan, Valine, Isoleucine, Leucine, Phenylalanine, Histidine, and Lysine. These nine amino acids make the complete Protein that promotes growth and maintains body cells.
* Incomplete Protein:
When Protein lacks one essential amino acid, it is called incomplete Protein. They do not contain all the essential amino acids, but they can maintain life but can not promote growth. Ex. Cereal, Pulses, Oil seeds. Grains are deficient in lysine and tryptophan; Pulses are deficient in methionine.
* Poor Protein:
When Protein is deficient in more than one amino acid, that is called poor Protein. They affect to growth and repair of the body cells. Ex. gelatin lacks tryptophan and contains very low amounts of methionine and histidine.
Structure of Protein
Source:- Shutter Stock
* Primary structure:
Source:- Shutter Stock
The amino acids form the protein's primary structure when arranged in a linear sequence. It refers to an amino acid's linear sequence link by a peptide linkage. It depends mainly on the number and sequence of amino acids. If the sequence of amino acids changes, it will lead to a new polypeptide chain. Amino acids are linked with Covalent(peptide)bonds and disulfide bonds. Ex., Insulin
* Secondary Structure:
Source:- Shutter Stock
When the polypeptide chain folds upon itself, it forms a secondary structure of the protein. The folding of the primary structure made a secondary structure of the protein. It refers to folding the polypeptide chain into a specific coiled structure.
The secondary structure is more advanced and complex than the primary structure. Amino acids are linked with Covalent(peptide), disulfide, and hydrogen bonds.
* Tertiary Structure:
Source:- Shutter Stock
When a secondary structure folds to form a three-dimensional structure, it is called a tertiary structure. It refers to the arrangement of twisted chains into a 3D structure.
The tertiary structure is more advanced and complex than the secondary structure. Amino acids are linked with Covalent(peptide) bonds, disulfide bonds, hydrogen bonds, electrostatic interaction(ionic bonds), van der Waals forces, and hydrophobic bonds.
* Quaternary Structure:
Source:- Shutter Stock
It refers to the association of different monomeric subunits with polymeric proteins. When two or more polypeptide chains or subunits are kept together, it forms a quaternary structure.
The quaternary structure is more advanced and complex than the Tertiary structure. Amino acids are linked with Covalent(peptide) bonds, disulfide bonds, hydrogen bonds, electrostatic interaction(ionic bonds), van der Waals forces, and hydrophobic bonds.
Protein Requirement Per Day
Frequently Asked Questions
Globular proteins, fibrous proteins, and membrane proteins.
An average adult needs approximately 0.8 grams to 1 gram of protein per kg bodyweight.
In the human body, it is found in skin, muscles, bones, hair, nails. The human body can't work without protein. Some protein is made by the human body, and some have to be taken from food.
According to an old study, animal sources of protein like meat, eggs, and fish are the highest quality protein as they are lean protein sources.
According to the latest study, veg sources of protein foods have a good amount of protein, and a combination of foods makes them quality protein. Also, Vegetarians lives long life than non-vegetarian.
Green peas have the highest number of proteins compared to any other vegetable. 100 grams of green peas contains 5 grams of protein.
Peanuts have the highest protein in the nuts family. 100 grams of peanuts contains 26 grams of protein.
It depends on your daily macros. Suppose you eat more protein, but your body is still in your daily calories. You don't need to worry about that, but if you eat more protein outside your daily requirement, it will be stored as fat.
Twenty or more amino acids join together, and protein is made.
No, DNA is not a protein. Protein is made up of amino acids. DNA is composed of long chains of nucleotides.
Nitrogen. Protein contains carbon, hydrogen, and oxygen, the same as lipids and carbohydrates, but protein is the only micronutrient that holds nitrogen.
Protein does not burn fat directly but indirectly does so. High protein foods may increase metabolism, and increased metabolism can use stored access fat as energy.
RCH(NH2)COOH
The low protein intake may cause Malnutrition, Kidney disease, Fatty liver, swelling, and hair fall.
In order to lose weight, you have to take 1.5-gram protein per kg of body weight, depending on your diet.
Proteins were discovered by Gerardus Johannes Mulder and named by Jon Jacob Berzelius in 1838.
Titin is the largest protein; it is the combination of 27000 amino acids.
Protein is an essential macronutrient that works to create, sustain, regulate and repair body tissue. It is a requirement of the human body for all ages. Protein plays a vital part in a healthful and balanced diet.
To maintain healthy cells, muscle, and body growth, A person should have 0.8-gram protein per kilogram of body weight.
Nonvegetarian foods like egg, chicken, fish, and beef are high in protein. Also, they are lean protein sources and contain no carbs or low carbs.
Enzymes are proteins that contain amino acids in one or more polypeptide chains.
Excess-taken protein makes you fat because of a person's daily calorie intake. If the protein calories consumed are more than your daily calories, it will be stored as fat.
To gain muscle in daily calories macro, one should take 1.2 to 1.8 grams of protein per Kilogram of body weight. If one wants muscle gain with weight gain, that can increase protein intake to 1.8 to 2.2 grams per Kilogram of body weight.
When your kidney is not working in proper condition, then through the kidney's filter, consumed protein can be transferred into pee or urine.
Yes, Whey protein is healthy. It is the quality protein that the body needs. When one cannot get sufficient protein from food, a dietician suggests whey protein.
Amino acids are the building blocks of proteins.
Yes, 100 grams of white mushrooms have 3.1 grams of protein.
Yes, About 100 grams of avocado have 2 grams of protein.
Yes, 100 grams of cheese has 25 grams of protein.
That's doesn't worth it. Overeating protein can't fast forward your body growth. Every person's body's protein requirement depends on their goal and body activity. So take that's protein worth it.
About 100 grams of rolled oats have 2.4 grams of protein.
About 100 grams of cooked salmon has 24 grams of protein.
About 100 grams of cooked shrimp has 24 grams of protein.
Amino acids are the monomers of proteins. It takes at least 20 amino acids to make protein.
Yes, About 100 grams of boiled potatoes have 2 grams of protein.
Yes, About 100 grams of cooked rice has 2.7 grams of protein.
Yes, collagen is the most plentiful protein. It is found in the connective tissue, skin, muscles, and bone.
In vegetarian foods, beans, lentils, peas, Tofu, seeds, and spirulina are high protein foods. In non-vegetarian foods, fish, eggs, Red meat, and crab are high protein foods.
Amino acids are monomers of protein. It takes 20 amino acids to make a complete protein.
About 100 grams of cooked broccoli has 2.8 grams of protein and is a good source of fiber(2.5g).
About 100 grams of regular milk has 3.3 grams of protein. A cup(244g) of milk has 8 grams of protein. It is a complete source of protein and has all essential amino acids.
100 grams of cooked spinach have 2.9 grams of protein, is low in carbs, and is a good source of fiber.
Protein gives 4 calories per gram same as carbohydrates, whereas fat provides 9 calories per gram.
100 grams of steak has around 25 grams of protein, no carbs, and 19 grams of fat.
100 grams of pancake contains 6 grams of protein, 28 grams of carbohydrates, and 10 grams of fat.
Protein bars are a good source of fiber, vitamins, minerals, and protein. If protein bars contain low carbs and high in protein, it is good for you; otherwise worth less.
About 100 grams of cooked quinoa contains 4.4 grams of protein.
100 grams of Tofu contains 8-gram proteins. Tofu is the best food for the keto diet because it is low in carbohydrates.
100 grams of peanut butter have 25 grams of protein. It also contains 20 grams of carbohydrates, of which 6 grams are fiber and 50 grams of fat.
If the consumed protein has all 9 essential amino acids, it is called a complete protein.
Yes, Antibodies are proteins. It is the protein that gives us protection against unwanted stuff entered into the body.
About 1 cup(240 ml) of semen contains 12 grams of protein.
Yes, hemoglobin is the protein that makes red blood cells.
No, Whey protein is vegetarian but not vegan. Whey protein is made from the milk that comes from the cow.
Protein is an essential macronutrient that works to create, sustain, regulate and repair body tissue. It is a requirement of the human body for all ages. Protein plays a vital part in a healthful and balanced diet.
As per our research, chicken breast is the highest lean protein food. 100 grams of chicken breast contain 27 grams of protein.
When the protein is collected from pea powder, it is called pea protein. It is an excellent source of iron.
Turkey breast contains 29 grams of protein per 100 grams. It is the highest among all meat foods.
Ribosomes
Almonds do have protein. About 100 grams of almonds have 21 grams of protein.
In 100 grams of chickpeas, there are 19 grams of protein. It is an excellent source of carbohydrates and fiber.
Yes, Nuts have protein. About 100 grams of Almonds have 21 grams, Peanuts have 26 grams, Walnuts have 15 grams, and Pistachio nuts have 20 grams of protein. Nuts are also excellent sources of fiber.
Yes, Sweet potato has 1.4 grams of protein per 100 grams.
Readymade hummus cups have around 8 grams of protein per 100 grams. Homemade hummus has 4.9 grams of protein per 100 grams.
100 grams of greek yogurt has 10 grams of protein.
Usually, whey protein shelf life is around 18 months. Most protein powders have preservatives that can last up to 2 years.
100 grams of pork chops contain 24 grams of protein.
About 100 grams of black beans hold approximately 21.6 grams of protein, 62 grams of carbohydrates, and 15 grams of fiber.
Ground beef contains 14 grams of protein, 0 carbohydrates, and 30 grams of fat per 100 grams.
About 100 grams of quinoa has around 4.4 grams of protein, 21 grams of carbohydrates, and 2 grams of fat.
Casein protein is the protein that digests slowly and provides all essential amino acids which build muscle.
When protein sources are low in fat(especially saturated fat), low in carbs, low in calories, and high in protein, that is called lean protein. Ex. Egg.
A 100-gram apple has approximately 1 gram of protein, 25 grams of carbohydrates(2.5 grams fiber), and 0.2 grams of fat.
Yes, 100 grams of chia seeds contain 17 grams of protein, 42 grams of carbohydrates(34g fiber), and 31 grams of fat. It is a good source of protein, fiber, and healthy fats.
About 100 grams of lentils contain 9 grams of protein.
Most fruits have 0.4 to 2.4 grams of protein per 100 grams. Ex. 100 grams of an apple has 0.3 grams, 100 grams of a banana has 1.1 grams, and 100 grams of a kiwi holds 1.1 grams of protein.
57 grams
100 grams of almond milk contains around 7 to 8-gram protein. It is better to consume almonds rather than almond milk.
There are approximately 1.9 to 2 grams of protein per 100 grams cauliflower.
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