Comparing Nutrient Profiles Of Common Foods
Let’s compare the fat, fiber, protein, cholesterol, and sodium in a few common plant and animal foods.
Source: nutritionvalue.org Serving size: 8 ounces
Hover cursor over the chart to see values
Following is a different data set for protein using a 4-ounce portion, which is 4 eggs and a typical portion of salmon or beef. Reddit tells me a typical restaurant portion of salmon or beef is anywhere between 4 and 8 ounces. Another source states that 8 ounces is the general rule for a portion of steak.
4 ounces is a smaller portion of broccoli (2/3 cup), potato (3/4 cup), or black beans (< 3/4 cup).
I’ve also included the percentage of the recommended daily allowance (RDA). What’s interesting to me about the percentage of RDA for protein specifically is exceeding the daily RDA, when we consider everything we eat in a day.
Protein in grams:
Cheese: 26 g (52%)
Egg: 14 g (28%)
Salmon: 23 g (46%)
Beef: 21 g (42%)
Broccoli: 6.4 g (13%)
Potato: 2.6 g (5%)
Black beans: 10 g (20%)
We often hear in the media that we need more protein, but is it actually true that most Americans aren’t getting enough protein? I am not aware of data that supports that conclusion, particularly as it relates to the leading causes of death in the U.S., which are heart disease and cancer, followed by COVID-19, accidents, and stroke (cerebrovascular diseases) [source].
Let’s further discuss some of the issues with these nutrients.
Protein
What’s wrong with excess protein intake?
“Excess protein intake can also lead to elevated blood lipids and heart disease because many high protein foods you eat are high in total and saturated fat,” states this article from the Mayo Clinic. Extra protein intake can also tax the kidneys. How much protein above the RDA of .8 grams per kilogram (0.36 grams per pound) of body weight is healthy depends on physical activity level and seems to be somewhat controversial in the press. The Mayo Clinic article references 2 grams and above per kilogram as excessive. I'm convinced by the data supporting 0.8 grams per kilogram as an upper target. At 150 pounds, 0.36 grams per pound equals 54 grams of protein, which should not be difficult to obtain across a day of eating.
Let’s take a second example of a person over the age of 40 who, according to the same Mayo Clinic article, should target 1-1.2 grams per kilogram. At 150 pounds, that would be 68 grams of protein. In my opinion, the caution here for ‘more protein’ as we get older would be for people over 40 who aren’t consuming a lot of food in a typical day and because of the lower calorie intake may also not be consuming enough protein from healthy sources.
At the risk of sounding repetitive, I recommend using a food tracking app, or writing down what you eat for a few days to understand your nutrient levels.
Does it matter if that protein comes from animals or plants? Here's some evidence that favors plants.
Saturated fat
“The American Heart Association recommends limiting saturated fats. Decades of sound science has proven it can raise your ‘bad’ cholesterol and put you at higher risk for heart disease.” [source]
Cholesterol in foods seems to be controversial in the press. However, The CDC says, “We know that foods with a lot of cholesterol usually also have a lot of saturated fat. Saturated fats can make your cholesterol numbers higher, so it’s best to choose foods that are lower in saturated fats.” [source]
Fiber
An article from the Mayo Clinic states that fiber helps maintain bowel health (likely lowering the risk of colorectal cancer), lowers cholesterol levels, helps control blood sugar levels, aids in achieving healthy weight, and is associated with a reduced risk of dying from heart disease and cancer.
Daily fiber recommendations for adults 50 or younger:
Women: 25 grams
Men: 38 grams
As mentioned in a previous blog post, I believe more fiber is better, as long as it’s from whole food sources. I’m not recommending fiber supplements.
Notes
My goal is not to alienate those whose diet includes animal products. I recommend being aware of portion sizes as they relate to saturated fat, cholesterol, sodium, and protein; and ensuring you are meeting the daily RDA for fiber since animal products don’t contain fiber.
Here’s an interesting study on portion sizes, “Portion sizes began to grow in the 1970s, rose sharply in the 1980s, and have continued in parallel with increasing body weights.” I don’t worry about portion sizes on a whole food plant-based diet because veggies are less concentrated in calories and are high in fiber. “High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay satisfied longer. And high fiber foods tend to take longer to eat and to be less ‘energy dense,’ which means they have fewer calories for the same volume of food,” according to the Mayo Clinic. [source]
I find it hard to get behind cheese at all. Yes, I was a cheese lover too. Plant-based cheese is higher in fat and sodium compared to other plant-based snack and topping options such as hummus. I no longer buy it regularly. If you’re transitioning from dairy, plant-based cheeses have come a long way and many delicious options exist. I don’t think it’s necessary to avoid plant-based cheeses completely, especially if you’re deciding between a dairy cheese or a plant-based option, but I don’t recommend it as a daily or weekly addition to your menu; save these for occasions. Riverdel Cheese in Essex Market, NYC has a mind-blowing assortment of plant-based cheeses.
Feeling inspired to add black beans to your meal rotation? Check out this simple black bean tacos recipe from Forks Over Knives. Or try my even simpler method of batch cooking dried black beans, storing in the fridge, and adding to buddha bowls and salads throughout the week.
Why did I choose this topic?
I believe awareness is key when it comes to making food choices. I hope this data was interesting and/or helpful to you.
Did anything here surprise you? Let me know in the comments below.
Details on the included foods:
Cheese - cheddar
Egg - hardboiled
Salmon - raw, wild Atlantic
Beef - 85% lean meat, 15% fat
Broccoli - raw
Potato - red, baked, with skin
Black beans - no salt, cooked
Thanks for reading!
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