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Protein is an essential nutrient important for growth and development in children and for muscle growth, repair and maintenance.
The Institute of Medicine recommends all adult women consume at least 46 grams of protein every day.
The recommended dietary allowance for protein for men is 56 grams per day, or 0.8 grams per pound of body weight. Athletes require more protein than non-athletes, and the amount of protein needed is based on size and activity level. The Institute of Medicine encourages adults to consume 10 to 35 percent of their total calorie intake from protein.
Salmon is loaded with protein and is lean and low in calories, which means you won't destroy your diet.
Protein content in salmon varies slightly depending on whether you are weighing a raw fillet or a fully cooked piece of salmon.
One of the most recognized roles of protein is building lean muscle mass and repairing muscle tissues. Your system continuously breaks down and replaces proteins all over your body, so meeting your daily recommendation is important. Although consuming too much fish can be problematic for certain population groups, including children and pregnant women, most people can safely meet their protein needs by eating salmon.
Cooked salmon contains about 22 grams of protein, 7 grams of total fat and 0 grams of carbohydrates in each 3-ounce portion, according to the U.S. Although salmon contains many beneficial nutrients and can help you meet your protein needs, avoid consuming it in excess, especially if you’re pregnant or breastfeeding.
You'll get lots of protein from a 9-ounce steak, but you'll also get too much saturated fat. You’ll get 70 to 78 grams of protein from 9 ounces of steak, depending on which cut you prefer. According to the Institute of Medicine, babies 0 to 6 months of age need 9.1 grams of protein, while infants ages 7 to 12 months need 11 grams.

During pregnancy and breast-feeding, a woman’s protein requirements significantly increase to 71 grams of protein per day.
Since high-protein, low-carb diets can be effective for weight loss, consuming about 35 percent of your calorie intake from protein is ideal if you’re overweight or obese. Five ounces of cooked salmon has about 240 calories and provides as much as 70 percent of your protein needs for a 2,000-calorie diet. Between 10 and 35 percent of your total calories need to come from protein, which has four calories per gram, according to the Dietary Guidelines for Americans 2010.
According to the Institute of Medicine, men need 56 grams of protein, women require 46 grams and pregnant and nursing women need at least 71 grams of protein on a daily basis. For example, the Academy of Nutrition and Dietetics reports that 3 ounces of ground beef provide 21 grams of protein and 3 ounces of chicken breast contain about 27 grams of protein.
Protein should make up 10 to 35 percent of the calories you consume, reports the Dietary Guidelines for Americans 2010. Consuming too little protein can lead to loss of muscle mass, stunted growth, fatigue and changes in your skin and hair, according to MedlinePlus. Children ages 1 to 3 require 13 grams, and kids ages 4 to 8 need at least 19 grams of protein each day. These are minimum protein requirements, estimated to meet the needs of the majority of women. However, a review published in a 2008 edition of “Clinical Nutrition” reported that elderly people who consume more protein than the RDA can improve their strength, muscle mass, immune status, bone health, blood pressure and wound-healing.
Effective weight-loss diets generally contain 1,200 to 1,600 calories per day; 35 percent of this calorie intake yields 105 to 140 grams of protein per day. Athletes and people recovering from a traumatic injury or surgery may require additional protein. Food and Drug Administration recommends young children, pregnant women and women who are breastfeeding limit consumption of salmon to 12 ounces per week. The same amount of tenderloin offers almost 73 grams, a rib-eye steak contains 72 grams in a 9-ounce cut and flank steak has 70 grams of protein in 9 ounces.

If 2,000 calories is normal for you each day, you’ll need 200 to 700 calories from protein. All fats have 9 calories per gram, so for a 2,000-calorie diet, you can have a maximum of 200 calories from saturated fat, or 22 grams per day.
However, actual protein requirements may be higher, depending on a woman’s individualized needs and activity level. On the other hand, you'll get about 36 grams of protein from five ounces of cooked salmon, according to the USDA National Nutrient Database for Standard Reference. For example, the Academy of Nutrition and Dietetics reports that endurance athletes may need up to 0.9 grams of protein per pound of body weight each day, or about 135 grams of protein per day for a 150-pound athlete. For example, the USDA Nutrient Data Laboratory reports that 3 ounces of canned, light tuna provide about 22 grams of protein. That way you’ll be able to get the protein you need without an exorbitant amount of fat. Girls ages 14 to 18 need 46 grams, while boys ages 14 to 18 require at least 52 grams of protein on a daily basis. If you chow down on a 9-ounce steak, you’ll get 40 to 155 percent of the protein you need for a 2,000-calorie daily diet. Fish, like salmon, as well as all other animal foods and seafood, are complete proteins, meaning they have all the essential amino acids you need for all these functions.
Nine ounces of tenderloin provides 7.6 grams of saturated fat and 207 grams of cholesterol. Rib-eye is especially rich, giving you 9.2 grams of saturated fat and 209 grams of cholesterol in a 9-ounce cut. Nine ounces of flank steak has even more saturated fat – 9.8 grams – in addition to 207 grams of cholesterol.

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