The Daily Beet

01 Oct Tuesdays With Jeff: Insights Into Your Health: Which has more protein: 100 calories of broccoli, steak, romaine or kale?

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QUESTION:  “Thanks for the chart on the percentage of calories from protein. I was glad to see some accurate numbers.  However, right afterwards, I saw another chart on Facebook listing the nutritional breakdown of broccoli, steak, romaine and kale showing the vegetables had more protein per 100 calories than the steak. Is this really true?

I have seen the same charts and no, they are not accurate. To clarify the issue, I created the following chart, which is based on the latest values from USDA Standard Reference Release 26, which is the most up-to-date values.  I have listed the specific NDB# I used for the calculation as different forms (raw, cooked, frozen) of the food and different varieties (choice, select, trimmed, etc) will come up with slightly different numbers.

As you can see, the steak clearly wins on protein.  However, remember, a plant based diet based predominately on a variety of minimally-processed lower-fat plant foods low in SOS, is more then adequate in protein and all the essential amino acids and that is the main point in regard to protein.  Such a diet is also void of cholesterol, lower in fat, saturated fat, and rich in fiber and nutrients, including phytochemicals, and has been proven to prevent and even reverse disease, even in those seriously ill.

For more information on the protein issue, read the 5 articles linked below the chart.

You can download a PDF of the chart here which will be easier to see.

 

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Jeff Novick
Jeff Novick

Jeff Novick, MS, RD, LD, LN is truly a unique dietitian and nutritionist. With over 24 years of experience in nutrition, health, fitness and natural living, he offers expert health advice distilled into powerful, easy-to-understand language on a variety of current topics.Novick’s insightful and humorous approach to nutrition and health has helped thousands worldwide make the transition to healthy living. He holds both undergraduate and graduate degrees from Indiana State University in nutrition, with a minor in exercise science.Novick serves as Vice President for Executive Health Exams International and lectures at the McDougall Program in Santa Rosa, California and at the Engine 2 Immersion program in Austin, Texas. He is also the Director of Nutrition for the Meals for Health program, which is helping empower low-income families to achieve optimal health.For almost a decade, Novick served as the Director of Nutrition at the Pritikin Center in Aventura, Florida, and as Vice President of the Board of the Directors for the National Health Association (NHA). He also served as the Director of Health Education for the NHA and as an Adjunct Professor in the School of Health Sciences for Kaplan University.Novick has taught nutrition classes at Indiana State University, Indiana University Medical School, the University of Miami Medical School and the Florida Academy of Family Physicians. He regularly lectures at medical conferences across the country. While in Indiana, he created and taught the Nutrition Education Initiative, a preventive medicine curriculum for medical doctors, residents and medical students. In recognition of this groundbreaking project, Indiana’s governor awarded Novick the Indiana State Public Health Excellence in Health Science Award and Indiana State University awarded him the Graduate-of-the-Last-Decade Award.He has been interviewed by Newsday, Parade, Men’s Health, Shape, Women’s World and has appeared on Fox News, Discovery Health, the Today Show and other media outlets nationwide. He recently appeared in the documentary Processed People and the movie Fatboy, which won the Best Documentary award at the Fort Lauderdale and Queens Film Festivals.

  • Obat Pelangsing

    Does each of those