The richest protein on which product. The richest foods in protein

Today, in the diet of our compatriots, one can note the presence of some deficiency in the consumption of complete proteins (), which, one way or another, are important for every living organism.

But many people do not even suspect that protein is the main building material that takes Active participation in the formation of muscle fibers, strengthening hair and nails, and also helps maintain body weight at the proper level.

But, unfortunately, the human body is not endowed with the ability to store proteins for future use, so the only source will be the regular consumption of protein-rich foods.

His daily norm calculated for a person in the following way: with a measured lifestyle, 0.5 g will be enough. pure protein per 1 kg of body weight, with active activities sports and the desire to strengthen muscle mass - 2 grams, pregnant women and nursing mothers - about 1 gram.

List of High Protein Foods

1. Meat

Poultry meat is a very good and useful source irreplaceable and easily digestible protein(about 20% of total mass). In addition, such meat, unlike other types, has low level calorie content, plus whole line essential amino acids, vitamins and minerals.

Beef is practically not inferior in its beneficial properties poultry meat and contains about 25% complete animal protein, it is also rich in essential and non-essential amino acids, B vitamins and iron. For the greatest beneficial effect It is recommended to eat boiled or stewed.

Veal - meat is rich in complete protein and is much easier to digest by the body than pork. Divided into several categories. The first or second is best. They contain about 20% healthy protein and no more than 2% fat.

Horse meat is divided into several categories. Most optimal choice- This is category 2 meat, which has a protein content of 21%, and is also rich in potassium and iron.

Rabbit meat differs from other types in its taste qualities and special benefits for the body of every person. This dietary product contains about 21% complete protein, plus iron, vitamins, potassium, phosphorus and many other beneficial minerals.

Pork – this product has a minimum connective fibers, which makes the meat taste softer and people really like it. But it is not always healthy, for example, some varieties of pork have very large percentage fat content and, conversely, low protein content (fat 50%, protein 12%). Therefore, if you decide to lose weight, it is better to refuse such a product in favor of pork tenderloin (protein 20%, fat 7%).

2. Chicken eggs

The next product after meat that contains great amount complete, easily digestible protein (17%), as well as omega-3 fatty acids, phosphorus, iron, zinc and sulfur. Especially rich in minerals and fat-soluble vitamins.

Despite the fact that the yolk also contains not entirely healthy fats, experts note that they negative impact on the body is neutralized by the presence of a component such as lysine. In addition, all the main minerals and vitamins are concentrated in the yolk!

But for them to benefit you, it is best to boil the egg, since with this method of heat treatment it does not lose its basic qualities (due to the presence of the shell).

3. Dairy products

Cottage cheese is an excellent source of complete protein (14 - 18%). But the main thing is to give preference to its low-fat versions, which have smallest number calories. You can mix it with yogurt or kefir, which will greatly increase its digestibility.

The most the right time evening is considered the best time to consume dairy products, since they contain a component such as casein, which takes the longest to be absorbed by the body, unlike other ingredients.

Cheese is a protein-rich product, but it is also very energy-intensive, so you should choose the least calorie varieties, for example, feta cheese or feta cheese. It is best to consume cheeses before training, as the extra calories received will easily go away along with physical activity.

4. Fish

Fish is a dietary, very healthy and delicious product. In terms of the presence of proteins, it is practically in no way inferior to meat (on average about 16% protein). Its highest content is in tuna, cod, flounder, trout, mackerel, salmon, sardines and anchovies.

In addition, fish contains a huge amount of essential amino acids, and is also rich in iodine, fluorine, potassium, phosphorus, magnesium, vitamins B, A, E and D.

Its main advantage is the minimal content of connective fibers, mostly presented in the form of collagen (gelatin). Because of this, when cooked, fish meat becomes very soft and easily boiled, and protein is more easily absorbed by our body. The only thing is to give up smoked fish.

5. Vegetables and fruits

For a person unfamiliar with the information - what products exist with high content protein, it is very difficult to create a complete diet for yourself. But we will help you with this!

As part of its daily menu You should definitely include hard fruits: pears, mangoes, kiwis, pineapples, as well as fruits with pits (cherries, apricots and peaches), as they are all rich in plant protein.

If you want to get in shape, you also need to eat as many vegetables as possible. For example, Brussels sprouts have no calories, but they are very rich in protein (about 9%), so eating them will have an extremely beneficial effect on your health and appearance.

6. Cereals

This is a great option for healthy image life. Almost all cereals are very well absorbed by the human body, promoting better digestion.

For example, lentils. It would seem that there is something special about it, but few people know that it is very rich in protein (200 grams contains about 18% protein and only 1 gram of fat). Eat porridge - and you will be healthy!

Final table of protein-rich foods (per 100 g)

Meat and fish:

Name	Qty	Name	Qty	Name	Qty
Beef	23 gr.	Pork liver	19 gr.	Anchovies	24 gr.
Mutton	19 gr.	Heart	15 gr.	Salmon	21 gr.
Pork	26 gr.	Lobster	26 gr.	Sardines	19 gr.
Veal	23 gr.	Sea bass	24 gr.	Herring	18 gr.
Rabbit	24 gr.	Sturgeon	22 gr.	Tuna	24 gr.
Chicken	22 gr.	Halibut	19 gr.	Mackerel	17 gr.
Roast duck	10 gr.	Saida	24 gr.	Trout	18 gr.
Boiled sausage	15 gr.	Hake	15 gr.	Pink salmon	21 gr.
Ham	13 gr.	Cod	20 gr.	Salmon	21 gr.
Bacon	22 gr.	Sprats	18 gr.	Flounder	19 gr.
Beef liver	18 gr.	Pollock	16 gr.	Mullet	26 gr.

Eggs:

Dairy products:

Protein-rich foods, what is known about them, and how to choose a list for weight loss, you can learn about this from this article. It also provides examples of menus for the week and describes the specific results of a protein diet.

Properties of proteins, their effect on the body

Protein-rich foods. You will find a list for losing weight in our article.

Proteins are one of the main components that are the basis for the life of the entire organism as a whole. Protein enters the body from nitrogenous compounds.

Protein happens different types. Along with this, its influence on the body is constantly felt. While with a lack of protein, you may feel tired. For normal support of the body with all the necessary functions that protein carries, 120 grams per day is enough for an adult.

Proteins perform several functions in the body. The first of these is catalytic (regulated) performed by a protein enzyme that affects hormones in the body. The second function is transport.

Protein allows the delivery of ceruplosmin, hemoglobin and other vital substances. Another one useful feature proteins – it is protective, thanks to antibodies and thrombin it allows you to effectively increase natural immunity person.

A lack of proteins leads to disruptions in the functioning of the system as a whole. Slower growth and development of children, slower work internal organs: kidney and liver, as well as decrease intellectual abilities, and slowing down brain function.

That is why you should not neglect protein consumption even during weeks of dieting or fasting. In turn, it is this diet that allows you to optimally correlate the consumption of the number of products and their valuable properties microelements and vitamins for the body.

Animal and plant foods rich in protein

Animals are quite common in nature and herbal products, rich in protein. The list for weight loss can be quite extensive.

Plant proteins - these include all products plant origin flora world:

• All legume products: beans, peas, soybeans, lentils;
• various seeds: sunflower, pumpkin and others;
• fruits and dried fruits: kiwi, banana, cherry, prunes, dried apricots, papaya;
• vegetables: potatoes, bell peppers, cabbage, fresh and pickled, radishes;
• from cereals You can highlight rice, buckwheat, oatmeal.

Plant-based protein is also found in some other foods. For example, avocado, nuts and hummus.

Animal proteins include most products that were produced from the fauna world. These include: chicken and quail eggs, milk, any animal meat, a variety of fish and cottage cheese (except low-fat), various dairy products, cheese.

Protein-rich foods: list for weight loss

Which of these foods should be consumed in a low-calorie mode when dieting and losing weight? excess weight. The table shows the most low-calorie, protein-rich foods, based on the number of calories they contain.

Protein-rich foods. Weight Loss List	Calories per 100 grams (Calls)
Chicken fillet	90 Call
Eggplant	24 Call
Low-fat cottage cheese	45 Call
Eggs	80 Call
Turkey meat	195 Call
Trout	119 Call
White beans	300 Call
Oatmeal	90 Call
Buckwheat	330 Call
Mushrooms	36 Call
Lentils	295 Call

List of protein-rich foods for weight loss:

1. Meat: rabbit, chicken, turkey.
2. Red fish: trout, pink salmon, salmon.
3. Dairy products: skim cheese and milk, kefir, cheese, yoghurts.
4. Fresh vegetables and fruits: carrots, cabbage, oranges, lemons, banana, bell pepper.
5. Eggs: quail, chicken.
6. Seafood: shrimp, squid, caviar.
7. Dried fruits: dried apples, dried apricots, raisins, prunes, dates.
8. Mushrooms: honey mushrooms, oyster mushrooms, chanterelles, champignons.
9. Nuts: hazelnuts, almonds, pistachios.
10. Cereals: oatmeal, buckwheat.
11. By-products: liver, tongue, beef kidneys.

It is important to know! Do not forget that eating protein-rich foods from the list for weight loss on this diet is only a recommendation. The menu is selected strictly individually.

Why protein foods help you lose weight

Weight loss is mainly due to increased muscle mass in the body. With the help of protein, the fat that is delivered to the body with proteins is burned, and energy is spent on processing useful substances.

However, it does not occur in the body sharp jumps blood sugar, as when eating sweets, but proteins provide the same amount of energy, and it lasts for a much longer period. So due to the increase muscle mass what does protein contribute to? The amount of fat mass is burned even at rest.

These data were confirmed by a group of scientists who conducted the experiment. Many people took part in this experiment, and its results were published in the famous journal The Faseb Journal. The experiment consisted of the subjects increasing their consumption of protein products by 2 times.

The experiment lasted for 21 days. During this time, all of its participants lost weight, approximately from 1.5 to 2.5 kg, without fasting or active physical activity. The study also confirmed an increase in muscle mass and an increase in metabolism.

Is it possible to eat only proteins?

Despite all the benefits of a protein diet, it is not recommended to sit on it for too long. This is because the body needs balanced diet, carbohydrates and fats are no less valuable components in the building material for body cells.

Therefore, the pledge good health it will not be a huge amount of protein consumption, but its correct distribution in relation to other healthy products.

Each product contains a certain amount useful vitamins and microelements. Each of which is important and necessary for the functioning of a particular organ in the body, its growth and development as a whole.

Therefore, when adhering to any diet, including protein, it is worth remembering that the diet should remain varied and healthy. You should exclude semi-finished meat products, sweet products, flour and fried foods, and others. harmful products. For example, chips, soda, alcohol.

Carefully! Protein products consumed in large quantities can harm the body. Organs such as the liver and kidneys are particularly stressed. When on a protein diet, you should consume 2-3 times more liquid than usual. This will help reduce the risk of diseases of these organs.

Protein diet: menu for the week

How should you properly distribute proteins, fats and carbohydrates during a protein diet? Below is sample menu for one week from the most common products with big amount squirrel.

Day of the week	Breakfast	Dinner	Dinner
Monday	Eggs and fresh herb salad. Green tea	Chicken or turkey stewed with eggplant. Compote	Baked fish with vegetables. Kefir
Tuesday	Oatmeal with dried fruits. Green tea	Pilaf of chicken fillet and rice with vegetables. Compote	Cabbage and carrot salad. Any cooked meat. Kefir
Wednesday	Omelette with fresh herbs. Green tea	Steamed fish with buckwheat. Morse	Stew of vegetables and meat. Kefir
Thursday	Yogurt with fresh fruit and nuts. Juice	Cream soup of vegetables and meat with fresh herbs. Green tea	Salad from bell pepper and tomatoes. Baked meat. Kefir
Friday	Cottage cheese with fruit. Morse	Baked fish with cabbage salad. Compote	Boiled meat with a side dish of rice and vegetables. Kefir
Saturday	Light fruit salad, dressed natural yoghurt. Juice	Soup from chicken breast with vegetables. Green tea	Beans with meat tomato paste. Fresh green salad. Kefir
Sunday	Boiled eggs soft-boiled. Green tea	Baked meat with buckwheat. Compote	Salad from fresh vegetables and herbs with seafood. Kefir

Who should not eat only protein products: contraindications

Important to remember! The diet is not suitable for everyone. Everyone should not consume protein in large quantities. Diet of products rich in protein, which are useful for weight loss, should be selected taking into account the characteristics of the body.

Who shouldn't eat too much protein? First of all, these are people with digestive system disorders.

• oncological;
• gout;
• cholelithiasis;
• various heart and liver diseases;
• problems with the gastrointestinal tract.

It is also not recommended to follow this diet if the body’s metabolism is impaired, hormonal imbalances and some other problems. Before choosing a quality and useful system nutrition, you should consult with a nutritionist. Indeed, in each case it is required individual approach, taking into account the needs of the body.

What results can you expect from a protein diet?

Protein diet in Lately It is increasingly gaining popularity among the general public who want to lose weight. And this is not at all surprising, because it is This power system allows you to reset overweight and don't starve yourself. In addition, the diet is quite varied on this diet. But what results should you really expect from it?

Such well-known protein diets as Malysheva or Dukan allow you to quickly lose weight in a short period. In about 14 days you can lose about 10 kg, which is quite a lot.

In a month spent on a diet, you can not only get rid of extra pounds, but also restore digestive balance, improve the performance of the body as a whole, the skin will become more elastic, and muscles will appear in place of fat, which will help avoid stretch marks.

Nutritionists' opinions on losing weight with protein foods

Nutritionists have differing opinions on the protein-based diet. It is necessary to study all the Pros and Cons. Many nutritionists advise consuming foods rich in protein, since such a diet allows for fairly rapid weight loss in the absence of heavy loads and tormenting oneself with hunger, because the list of foods for weight loss is quite diverse.

However, one of the disadvantages is that protein diet gives significant degree load on digestive system . This is especially true for the kidneys and liver, which bear all the work with this type of diet.

However, nutritionists agree that a protein diet is acceptable within certain limits and boundaries. It will only be beneficial if you approach it correctly and judiciously, spread it out over several months and alternate your regular diet with a protein diet. The break should last about 3 days, after which about a week - a protein diet.

Thus, according to nutritionists, you can lose weight and avoid health problems.

A protein diet is not only useful for cleansing the body as a whole, but also promotes weight loss. At the same time, in order to lose weight and not harm your health, you need to properly follow the daily routine, stick to the menu, and remember to drink as much fluid as possible.

Protein-rich foods. List for weight loss in this video:

Protein-rich foods. Watch the weight loss list and weight loss menu in this video:

Nutrition should be varied and balanced, this ensures that the body receives all necessary substances. Important role proteins play, without them the body simply cannot function normally. What protein-rich foods should you eat?

Why do all nutritionists vying with each other insist that you definitely need to include protein-rich foods in your diet? What do proteins give our body? Here are a few of their functions:

• Protein is a building material for almost all tissues. It is part of the blood, muscles, hair, nails, skin, internal organs and tissues. Athletes consume protein foods because they allow them to effectively and quickly build muscle mass.
• Protein helps bind nutrients and useful material and deliver them to cells. Without this component, such transportation would be impossible.
• Protein molecules are involved in cell formation immune system and strengthen the immune system.
• Proteins are part of special enzymes that catalyze (that is, accelerate) some important biochemical reactions, occurring in the body. With a lack of protein, your metabolism will slow down. And with a slow metabolism, excess body weight will certainly be observed. That is why protein products included in the menu different diets for weight loss.

Daily protein requirement

Everything needs moderation. Although protein is incredibly useful and necessary for the body, it must be consumed in certain quantities.

So, to an ordinary person, leading normal image life, about 1 gram of protein per 1 kilogram of weight is required per day.

If you have a sedentary lifestyle, then 0.5 grams will be enough. If the profession is related to intense loads, then the norm increases to 2 grams. And athletes are recommended to consume about 3 grams of protein per 1 kilogram of weight.

What kind of protein should I eat?

Proteins can be plant or animal. The first group includes protein found in meat, fish, eggs, and dairy products. The second group is products of plant origin, that is, vegetables and legumes.

Approximately 15-20% of the substances contained in food (meaning proteins, fats and carbohydrates) should be proteins. In order for them to be absorbed better, nutritionists recommend consuming about 70-80% animal protein and 20-30% plant protein.

What foods contain protein?

Which foods contain the most protein? We suggest you study the list:

The list can include other foods rich in protein, but their content of this component is not as significant as those listed.

Which protein is better absorbed?

Different types of protein are absorbed by the body in different ways. In general, such a food component begins to be processed into digestive tract, and this is why plant-based foods are not the best option.

The point is that they contain significant amount fiber, which reduces absorption and literally immediately removes everything naturally. And here meat products are good sources. Of these, protein is absorbed better.

But many nutritionists believe that the most the best options are fermented milk products and eggs. This light food containing easily digestible protein. The content of this component is not so high, but it is absorbed almost completely.

In order for proteins from food to be absorbed best and bring only benefits, you need to follow some recommendations when consuming foods:

Eat protein foods, but be careful in moderation. In addition, follow rules when consuming that will allow you to get the maximum benefit from your food.

To build muscles and recover after workouts, you need to add it to your diet. sufficient quantity squirrel. Proteins are involved in fat burning metabolism and reduce hunger.

In addition, protein slows the release of carbohydrates into the blood, which will help prevent blood sugar spikes that stimulate fat storage and reduce vital energy levels.

The average person needs at least 1 gram of protein per kilogram of body weight to maintain muscle mass.

Protein intake to build muscle needs to be increased 2-3 times. To achieve this value, you need to fill your grocery basket with foods high in protein.

Animal products

Many animal products contain the full range of essential amino acids.

These foods are generally low in carbohydrates, but the fat content may vary.

• Eggs. One large egg contains about 6 g of protein - this is practically ideal food for growing muscles because its bioavailability (i.e., how much protein from a food can be absorbed by the body) is higher than any other product. However, in egg yolk high in fat, so it is better to separate it from proteins to reduce the amount of fat in the diet.
• Pork. High-quality pork protein supplies the body with branched chain amino acids (BCAAs), allowing muscles to maximize recovery after training. Choose lean fillets for grilling or oven-roasting steak—this will provide 1 gram of protein for every 7 to 11 calories of meat.
• Beef. In addition to protein, beef is a source of creatine and iron, which help muscles function properly. Limit yourself to lean cuts of meat with 5% fat content.
• Skinless chicken or turkey breasts. White meat chicken and turkey supplies more protein than other parts of poultry, with a minimum fat content, so this product should be on your menu.

Dairy

Among dairy products there are many options with different fat content.

Do not completely eliminate fat - its absence will interfere with absorption fat-soluble vitamins and calcium, which are beneficial for bone health.

• Cottage cheese. This product is loaded with casein, a slow-breaking protein that supplies vital amino acids to your growing muscles.
• Yogurt. In addition to the protein component, yogurt is rich in probiotics, which will help proper operation intestines. Choose yogurt without additives or sugar.
• Cheese. Be careful - in addition to protein, cheese contains a significant amount of fat. Choose hard cheese with reduced content fat
• Milk. This product is a source of premium whey protein with biological value slightly less than in eggs. Choose 2% milk for an optimal balance of fat and protein.

Fish and seafood

Seafood – great source protein because they contain almost no fat.

Fish contains fat, but it is rated as beneficial to the body due to the presence of omega-3 fatty acids.

• Tuna. This fish is easily digested by the body and contains premium quality protein. You'll also get a bunch of B vitamins and a powerful dose of the antioxidant selenium along with the tuna.
• Halibut. Among white fish, halibut contains the optimal ratio necessary for the body microelements. Pacific halibut is generally more valuable biologically than Atlantic halibut.
• tilapia. This fish contains a noticeable amount of protein combined with a mild, delicate taste.
• Salmon. Red fish is quite fatty and has a high protein content. However, the omega-3 fatty acids it contains help fight fat accumulation.
• Shrimps. This product contains high quality protein at minimum quantity fats and carbohydrates, as well as B vitamins and iron.

Plant products

Plant foods, along with protein, include significant amounts of carbohydrates.

Vegetable protein provides an incomplete spectrum of amino acids, so it is ideal to use such products as a side dish for meat or poultry. This is a great way to increase your protein intake, as well as fiber and a range of vital minerals.

• Lentils. In addition to protein, lentils are a source of iron, molybdenum and folic acid necessary for the functioning of muscle fibers.
• Buckwheat. Healthy product, which improves blood circulation, lowers cholesterol and controls blood glucose levels.
• Legumes. Soybeans, beans and peas are rich in protein; soybeans are even higher in protein than meat. Add legumes to soups, salads and side dishes with meat dishes.
• Tofu. Soy cheese is a concentrated source of all the proteins provided by soy. It can be added to salads, grilled or fried with eggs.
• Quinoa. This whole grain contains iron, magnesium and manganese in addition to protein.
• Nuts. Walnut, cashews, almonds along with high content protein rich healthy fats. Choose small quantities of unsalted nuts for a snack or to add to a salad.

Rating of high protein foods

The products in the table are ordered by protein content per 100 grams of uncooked product. When choosing, pay attention to quantitative ratio proteins and fats.

Place	Product	Protein content per 100 g of raw product	Protein:Fat Ratio	Calorie content
1	Soybeans	35	2:1	381
2	Pork	27	2:1	242
3	Beef	26	5:3	250
4	Cheese	26	1:1	360
5	Chicken breasts	23,6	25:2	113
6	Tuna	23	23:1	101
7	Red lentils	21,6	20:1	314
8	tilapia	20	12:1	96
9	Salmon	20	3:1	142
10	Nuts	20	2:5	607
11	Shrimps	19	17:2	95
12	Halibut	19	6:1	102
13	Cottage cheese 5%	17,2	7:2	121
14	Turkey breasts	17	10:1	104
15	Egg yolk	16	4:7	322
16	Quinoa	14,1	5:2	368
17	Eggs	13	6:5	155
18	Buckwheat	12,6	4:1	313
19	Egg white	11	55:1	52
20	Red beans	8,4	28:1	93
21	Tofu	8,1	2:1	73
22	Peas	5	25:1	73
23	Yogurt 2%	4,3	2:1	60
24	Milk 2.5%	2,7	1:1	52

Not covered in the article

To improve your body's intake of essential nutrients and maximize their health benefits, include in your daily diet Eating a variety of protein foods, such as at least 250 grams of cooked seafood per week. Young children need fewer protein foods, depending on their age and caloric needs. Vegetarians should include plant-based protein foods in their diet, such as processed beans and peas. soy products, nuts and seeds. Animal meat and poultry should be purchased from low content fat

How much protein food should you eat daily?

The amount of protein food consumed varies depending on age, gender and level physical activity. Most people in developed countries eat enough protein but need to eat leaner and more varied protein foods. Recommended daily allowances are shown in the table below.

Daily protein intake - table

Floor	Age	Daily value*
Children
Girls
Boys
Women
Men

* The given daily intake of protein foods is suitable for people who are moderately physically active (less than 30 minutes per day), in addition to normal daily activities. People involved in sports and those whose activities involve heavy physical activity need to consume more protein foods.

List of foods and amount of protein in them

Below is a list of protein foods and their protein content in grams for every 100 g of product. Majority natural products consist mainly of water. Reducing the water content of foods increases the amount of protein in them. It should be noted that not all proteins are equally well absorbed. According to the degree of protein digestibility, products can be divided into three indicators:

1. High degree of digestibility
2. Average digestibility
3. Low degree of digestibility

Eggs and dairy products

Cheese

• High digestibility: Parmesan 34.99 - 40.79 g; Gruyere 29.8 g; Edam '25; traditional Cheddar 24.9 - 27.2 g.
• Average digestibility: Tempe 19; Camembert 19.8 g; processed Cheddar 16.42 - 24.6 g.
• Low digestibility: Feta 14.7 g; Ricotta 11.26 - 11.39 g.

Chicken eggs (organic)

Homemade chicken eggs(cooked) contain 10.62 to 13.63 grams of protein.

Milk and milk substitutes

• Cow's milk (raw or pasteurized) - from 3.2 to 3.3 g.
• Soy milk - from 5.1 to 7.5 g.
• Goat milk - from 4.9 to 9.9 g.

Meat and meat products

Regular red meat

Beef, cooked - 16.9 to 40.6 grams of protein.

• High digestibility: stewed beef tenderloin 40.62 g; fried steak with bone 32.11 g.
• Average digestibility: baked lean meat (ground beef) 24.47 g.
• Low digestibility: corned beef 16.91 g.

Lamb, cooked - 20.91 to 50.9 grams of protein.

Wild meat

• Sea hare meat, dried: 82.6 g.
• Moose meat, dried: 79.5 g.
• Beaver meat, baked: 23 g.

White meat

• Meat substitute (for vegetarian diet): from 18.53 to 23.64 g.

Vegetables, grains and legumes

Vegetables

• Nori seaweed, dried sheets: 5.81 g.
• Ready-to-eat green vegetables: 0.33 to 3.11 g.
• Ready-to-eat starchy tubers: 0.87 to 6.17 g.
• Cooked black beans: 9 g.
• Boiled chia seeds: 16 g.

Potatoes, yams and sweet potatoes

• High digestibility: home-cooked potato pancakes 6.17 g; fried potatoes 3.18 - 4.03 g.
• Average digestibility: baked potatoes 2.5 g; boiled yam 1.49 g.
• Low digestibility: boiled yam (sweet potato) 0.87 g.

Legumes

• Roasted soybeans: 13 g.
• Boiled lentils: 9 g.
• Boiled green pea: 5 g.
• Boiled black-eyed peas: 8 g.
• Boiled chickpeas: 9 g.
• Peanuts (raw, roasted, peanut butter): 23.68 to 28.04 g.

Baked and fried foods

• Whole grain pancakes and whole grain bread: 6.7 - 11.4 g.
• Rusks: 7.43 g.

Other protein foods

Natural protein concentrates (often used in bodybuilding or as sports nutritional supplements):

• Soy protein isolate with sodium or potassium: 80.66 g.
• Whey Protein Isolate: 79.5 g.
• Egg white, dried: 7 g.
• Spirulina seaweed, dried: 57.45 (on packages it is often written - from 55 to 77 g).
• Baker's yeast: 38.33 g.
• Hemp bran: 30 g.

• Choose lean or low-fat meats and poultry. If you eat meats with a high fat content, such as fatty pork, ground beef, ground pork, or skin-on chicken, fat increases energy value such meat that leads to overconsumption calories from saturated fat.
• If you add solid fat such as butter or margarine, it also increases your calorie intake from saturated fat.
• Try to eat some of the seafood rich in omega-3 fatty acids, such as salmon, trout, sardines, anchovies, herring, Pacific oysters, and Atlantic or Pacific mackerel.
• IN meat products foods such as ham, cold cuts, sausages, and cooked lunch meats have added sodium. Always check the product label to limit your sodium intake. Fresh chicken, turkey, pork that have been soaked saline solution, also contain increased amount sodium
• Consume unsalted nuts and seeds to limit intake large quantity sodium