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Protein is an essential part of a balanced diet. Made up of amino acids, which the body uses to build and repair muscles and bones, it is considered one of the primary sources of energy. Many factors, including your weight, age, gender, and overall health can determine how much protein your body needs. Moreover, depending on whether you are a non-vegetarian or a vegetarian can also impact your daily intake of the macronutrient.
Chicken and tofu are surely two of the richest sources of protein for meat-lovers and vegetarians, respectively. But which one is healthier and a better source of protein has remained unclear. In an interaction with the OnlyMyHealth team, Vedika Premani, Clinical Dietitian, Sir HN Reliance Foundation Hospital, Mumbai, shares insights.
Also Read: Protein-Rich Foods That Help Reduce Your Risk Of High Blood Pressure or Hypertension
Protein Sources For Non-Vegetarians And Vegetarians
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Here are some great sources of protein for non-vegetarians and vegetarians:
Protein Sources for Non-Vegetarians:
- Lean meats, including chicken breast, salmon, tuna, sardines, mackerel, crab, clam, lobster
- Eggs
- Dairy, such as Greek yoghurt, cottage cheese, milk
Protein Sources for Vegetarians:
- Legumes, including lentils, chickpeas, black beans, kidney beans, green peas
- Tofu
- Tempeh (fermented soybeans)
- Edamame
- Seitan
- Nuts like almonds, walnuts, peanuts
- Seeds, including chia seeds, flaxseeds, hemp seeds
- Whole grains like quinoa, brown rice, barley, oats
- Dairy alternatives, such as almond milk, soy milk, cashew milk
Chicken Or Tofu: Which Is A Better Protein Source?
Both chicken and tofu are rich sources of proteins, vitamins and minerals. However, both the sources have their unique set of nutrients. While chicken is something widely available in several parts of the world, tofu is a staple in many Asian cuisines and is made from soybeans.
Discussing which of the two protein sources is better and healthier, Premani said, “Chicken has a better amino acid profile and is lower in fat compared to tofu.”
“The type of fat chicken contains is saturated fat and cholesterol whereas tofu contains unsaturated fatty acids. Chicken contains heme-iron, which has a better bioavailability of iron compared to non-heme iron present in tofu, whereas tofu has higher amounts of calcium and magnesium compared to chicken,” she added.
However, when it comes to tofu, it contains fibre whereas chicken does not, the dietitian noted.
How To Cook Chicken And Tofu For Maximum Benefits
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To get the most protein out of chicken or tofu, here’s how you can cook them effectively:
Steaming: This is a healthy and simple option. Steaming of the food helps in the retention of the nutrients.
Stir-frying and sautéing: It is a quick way of cooking. It helps in maintaining the texture and nutrients of food.
Baking: It is a slow but simple and healthy way of cooking, it requires minimal amount of fat or oil.
Boiling: Although this is a fat-free cooking method, nutrients, such as vitamin C and folate, are lost in the water. Using less water will help retain the vitamins and minerals.
Air-frying: This popular method of cooking is used as an alternative to frying. The amount of oil required to cook in the air fryer is minimal and gives an attractive texture. It also leads to better retention of nutrients making it a versatile method of cooking
Conclusion
According to the Mayo Clinic Health System, about 10-35% of daily calories come from protein. Therefore, the recommended dietary allowance of protein for an average adult is 0.8 grams per kilogram of body weight.
As you age, your protein needs may increase to about 1-1.2 grams per kilogram or 75–90 grams per day for a 75-kilogram person, according to the health body.
If you’re still concerned about whether or not you’re getting enough protein, it is best to consult a doctor or a clinical dietitian to get a proper assessment.