The richest protein on which product. The most protein-rich foods

Today, in the diet of our compatriots, one can note the presence of a certain 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 an active part in the formation of muscle fibers, strengthening hair and nails, and also helps to maintain body weight at the proper level.

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

Its daily norm for a person is calculated as follows: with a measured lifestyle, 0.5 g will be enough. pure protein per 1 kg of body weight, with active sports and a desire to strengthen muscle mass - 2 gr., Pregnant women and nursing mothers - about 1 gr.

List of high protein foods

1. Meat

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

Beef is practically not inferior in its useful properties to poultry meat and contains about 25% of animal complete 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 use it boiled or stewed.

Veal - meat is rich in complete protein and is much easier to digest than pork. It is 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. The most optimal choice is meat of the 2nd category, which has a protein content of 21%, and is also rich in potassium and iron.

Rabbit meat - differs from other species in its taste and special usefulness for the body of each person. This dietary product contains about 21% of complete protein, plus iron, vitamins, potassium, phosphorus and many other useful minerals.

Pork - this product has a minimum of connective fibers, which is why the meat turns out to be softer in taste and people like it a lot. But it is not always useful, for example, some varieties of pork have a very high percentage of fat and vice versa 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, which contains a huge amount of high-grade 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 very healthy fats, experts note that their negative impact on the body is offset by the presence of such a component as lysine. In addition, it is in the yolk that all the main minerals and vitamins are concentrated!

But in order 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 the smallest number of calories. You can mix it with yogurt or kefir, which will greatly increase its digestibility.

The most suitable time for the use of dairy products is the evening, since they include such a component as casein, which is absorbed by the body the longest, unlike other ingredients.

Cheese - belongs to the products rich in protein, but it is also very energy-intensive, so you should choose its least calorie varieties, for example, 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 tasty 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 minimum content of connective fibers, mostly represented in the form of collagen (gelatin). Because of this, when cooked, fish meat becomes very soft and easily boiled, and protein is easier to digest by our body. The only thing is to give up smoked fish.

5. Vegetables and fruits

It is very difficult for a person who is unfamiliar with the information - what foods high in protein exist to create a complete diet for himself. But we will help you with this!

You should definitely include hard fruits in your daily menu: pears, mangoes, kiwi, pineapple, as well as fruits with a stone (cherries, apricots and peaches), since they are all rich in vegetable protein.

If you want to put your figure in order, 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 is extremely beneficial for your health and appearance.

6. Cereals

This is a great option for a healthy lifestyle. Almost all cereals are very well absorbed by the human body, contributing to better digestion.

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

The final table of foods rich in protein (per 100 gr.)

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.	saithe	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:

Protein-rich foods, what is known about them, and how to choose a weight loss list can be found in this article. Also here are examples of the menu for the week and describes the specific results of the protein diet.

Properties of proteins, their effect on the body

Foods rich in protein. You will find a list for weight loss in our article.

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

Protein comes in different types. Along with this, its effect on the body is quite felt constantly. While with a lack of protein, fatigue can be felt. For normal support of the body with all the necessary functions that protein carries, 120 grams per adult per day is enough.

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 you to deliver ceruplosmin, hemoglobin and other vital substances. Another useful function of proteins is protective, thanks to antibodies and thrombin, it can effectively increase the natural immunity of a person.

The lack of proteins leads to disruption of the functioning of the system as a whole. Slowing down the growth and development of children, slowing down the work of internal organs: kidneys and liver, as well as a decrease in intellectual abilities, and slowing down of the brain.

That is why you should not neglect the consumption of protein even in 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 of trace elements and vitamins for the body.

Animal and plant foods rich in protein

In nature, animal and vegetable products rich in protein are quite common. The list for weight loss can be selected quite extensive.

Vegetable proteins - they include all products of plant origin of the world of flora:

all legumes: 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 sauerkraut, radishes;
from cereals you can select rice, buckwheat, oatmeal.

Also, vegetable protein is found in some other products. For example, avocados, nuts and hummus.

Most of the products that were produced from the world of fauna can be attributed to proteins of animal origin. These include: chicken and quail eggs, milk, any animal meat, a variety of fish and cottage cheese (except fat-free), a variety of dairy products, cheese.

Protein Rich Foods: Weight Loss List

Which of these products should be consumed in a reduced calorie diet when dieting and losing excess weight. The table shows the most low-calorie protein-rich foods, according to the degree to which they contain the number of calories.

Foods rich in protein. List for weight loss	Calories per 100 Grams (Call)
chicken fillet	90 Call
eggplant	24 Call
Fat-free cottage cheese	45 Call
Eggs	80 Call
Turkey meat	195 Call
Trout	119 Call
White beans	300 call
Oatmeal	90 Call
Buckwheat grain	330 Call
Mushrooms	36 Call
Lentils	295 Call

List of protein-rich foods for weight loss:

Meat: rabbit, chicken, turkey.
Red fish: trout, pink salmon, salmon.
Dairy products: fat-free cottage cheese and milk, kefir, cheese, yogurt.
Fresh vegetables and fruits: carrots, cabbage, oranges, lemons, banana, bell pepper.
Eggs: quail, chicken.
Seafood: shrimp, squid, caviar.
Dried fruits: dried apples, dried apricots, raisins, prunes, dates.
Mushrooms: mushrooms, oyster mushrooms, chanterelles, champignons.
Nuts: hazelnuts, almonds, pistachios.
Groats: oatmeal, buckwheat.
Offal: liver, tongue, beef kidneys.

It's important to know! Do not forget that the use of 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 the increase in lean body mass. With the help of protein, the fat delivered with proteins that is in the body is burned, and energy is spent on the processing of useful substances.

At the same time, there are no sharp jumps in blood sugar in the body, as when eating sweets, but proteins give the same amount of energy, and it lasts for a much longer period. So by increasing muscle mass, which contributes to protein, 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 participated in this experiment, and its results were published in the famous journal The Faseb Journal. The experiment consisted in the fact that the subjects increased the consumption of protein products by 2 times.

The experiment went on for 21 days. During this time, all of its participants lost weight, from about 1.5 to 2.5 kg, without starvation and active physical exertion. The study also confirmed an increase in muscle mass and an acceleration of metabolism.

Is it possible to eat only proteins

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

Therefore, the key to good health will not be a huge amount of protein intake, but its proper distribution in relation to other useful products.

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

Therefore, adhering to any diet, including protein, it is worth remembering that nutrition should remain varied and healthy. Semi-finished meat products, sweet products, flour and fried foods and other harmful foods should be excluded. For example, chips, soda, alcohol.

Carefully! Protein foods consumed in large quantities can harm the body. Organs such as the liver and kidneys are particularly stressed. With 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 in a protein diet. Below is a sample menu for one week of the most common high protein foods.

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	Chicken and rice pilaf with vegetables. Compote	Cabbage and carrot salad. Any boiled meat. Kefir
Wednesday	Omelet with fresh herbs. Green tea	Steamed fish with buckwheat. Morse	Ragout of vegetables and meat. Kefir
Thursday	Yogurt with fresh fruits and nuts. Juice	Cream soup of vegetables and meat with fresh herbs. Green tea	Bell pepper and tomato salad. Baked meat. Kefir
Friday	Fruit curd. Morse	Baked fish with coleslaw. Compote	Boiled meat garnished with rice and vegetables. Kefir
Saturday	Light fruit salad dressed with natural yoghurt. Juice	Chicken breast soup with vegetables. Green tea	Beans with meat in tomato paste. Fresh herb salad. Kefir
Sunday	Soft boiled eggs. Green tea	Baked meat with buckwheat. Compote	Salad of fresh vegetables and herbs with seafood. Kefir

Who should not eat only protein foods: contraindications

Important to remember! The diet is not for everyone. Everyone should not consume protein in large quantities. A diet of protein-rich foods that 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 disorders of the digestive system.

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

It is also not recommended to follow this diet in case of impaired metabolism in the body, hormonal disruptions and some other problems. Before choosing a high-quality and healthy nutrition system, you should consult with a nutritionist. Indeed, in each case, an individual approach is required, taking into account the needs of the body.

What results to expect from a protein diet

The protein diet has recently been gaining more and more popularity among the general public who want to lose weight. And this is not at all surprising, because such a nutrition system allows you to lose extra pounds and not starve yourself. In addition, the diet is quite varied on this diet. But what kind of results should we 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.

For 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.

The opinion of nutritionists about losing weight with protein products

Nutritionists have differing opinions about a protein-based diet. It is necessary to study all the pros and cons. Many nutritionists advise eating foods rich in protein, since such a diet allows you to quickly lose excess weight in the absence of heavy loads and starvation, because the list of products for weight loss is quite diverse.

However, the downsides are that protein diet gives a significant degree of stress on the digestive system. This is especially true of the kidneys and liver, which are responsible for all the work with this way of eating.

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, stretch 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 contributes to weight loss. At the same time, in order to lose weight and not harm your health, you must correctly follow the daily routine, stick to the menu, and do not forget to drink as much liquid as possible.

Foods rich in protein. List for weight loss in this video:

Foods rich in protein. See the list for weight loss and menu for weight loss in this video:

Nutrition should be varied and balanced, this allows you to ensure that the body receives all the necessary substances. Proteins play an important role, 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 protein-rich foods should definitely be included in your diet. What do proteins give our body? Here are some 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. Protein foods are consumed by athletes, as it allows you to effectively and quickly build muscle mass.
Protein helps bind nutrients and nutrients and deliver them to cells. Without this component, such transportation would not be possible.
Protein molecules are involved in the formation of cells of the immune system and strengthen the immune system.
Proteins are part of special enzymes that catalyze (that is, accelerate) some of the important biochemical reactions that occur in the body. With a lack of protein, metabolism will slow down. And with a slow metabolism, there will certainly be an excess of body weight. That is why protein products are included in the menu of various diets for weight loss.

Daily protein requirement

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

So, an ordinary person leading a normal life needs about 1 gram of protein per 1 kilogram of weight per day.

If the lifestyle is sedentary, then 0.5 grams is enough. If the profession is associated with intense loads, then the norm increases to 2 grams. Athletes are advised to consume about 3 grams of protein per 1 kilogram of body weight.

What protein to use?

Proteins can be plant and 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 fall precisely on the share of proteins. To make them better absorbed, nutritionists recommend consuming about 70-80% animal protein and 20-30% vegetable protein.

What foods contain protein?

What foods contain the most protein? Let's take a look at the list:

Other protein-rich foods can be included in the list, but the content of this component in them is not as significant as in those listed.

Which protein is best absorbed?

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

The fact is that they contain a significant amount of fiber, which reduces absorption and literally immediately removes everything in a natural way. But meat products are good sources. Of these, protein is absorbed better.

But many nutritionists believe that fermented milk products and eggs are the best options. It is a light food with an easily digestible protein content. 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 eating products:

Eat protein foods, but know when to stop. In addition, follow the rules when eating, which will allow you to get the most out of food.

For muscle building and recovery after training, you need to add enough protein to the diet. Proteins are involved in fat burning metabolism and reduce the feeling of hunger.

In addition, protein slows down the release of carbohydrates into the bloodstream, which will help prevent blood sugar spikes that encourage fat storage and lower energy levels.

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

Protein intake for muscle building needs to be increased by 2-3 times. To reach this value, you need to fill your grocery basket with high-protein foods.

Animal products

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

As a rule, these products are low in carbohydrates, but the fat content may vary.

Eggs. One large egg contains about 6 g of protein - it is almost an ideal food for growing muscles, since its bioavailability (i.e. how much protein from food can be absorbed by the body) is higher than in any other product. However, egg yolks are high in fat, so it's best to separate them from proteins to reduce the amount of fat in your diet.
Pork. High-quality pork protein provides the body with branched chain amino acids (BCAAs) that allow muscles to recover as much as possible after training. Choose lean fillet for grilled or oven-roasted steak, which provides 1 gram of protein for every 7-11 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. The white meat of chicken and turkey provides more protein than other parts of the bird, 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.

You don't want to completely cut out fat, as its absence will interfere with the absorption of fat-soluble vitamins and calcium that are good 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 the proper functioning of the intestines. Choose yogurt without additives and sugar.
Cheese. Be careful - in addition to protein, cheese contains a significant amount of fat. Choose a hard cheese with a reduced fat content.
Milk. This product is a premium source of whey protein with a biological value slightly less than eggs. Choose 2% milk for the optimal balance of fats and proteins.

Fish and seafood

Seafood is an excellent source of protein as it contains almost no fat.

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

Tuna. This fish is highly digestible and contains premium quality protein. You'll also get a set of B vitamins and a powerful dose of the antioxidant selenium with tuna.
Halibut. Among white fish, halibut contains the optimal ratio of trace elements necessary for the body. Pacific halibut is generally more biologically valuable than Atlantic halibut.
Tilapia. This fish contains a noticeable amount of protein combined with a mild, delicate taste.
Salmon. Red fish is quite oily with a high protein content. However, the omega-3 fatty acids contained in it help fight fat accumulation.
Shrimps. This product contains high quality protein with a minimum amount of fat and carbohydrates, as well as B vitamins and iron.

herbal products

Plant foods along with protein include a significant amount of carbohydrates.

Vegetable protein provides a partial 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 boost 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. A healthy product that improves blood circulation, lowers cholesterol and controls blood glucose levels.
Legumes. Soy, beans and peas are rich in protein, soy is ahead of even meat in terms of protein. 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 product contains iron, magnesium and manganese in addition to protein.
nuts. Walnuts, cashews, almonds, along with a high protein content, are rich in healthy fats. Choose unsalted nuts in small amounts for a snack or to add to a salad.

Ranking high protein foods

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

Place	Product	Protein content in 100 g of raw product	Protein:Fat Ratio	calories
1	Soya	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	Curd 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	Yoghurt 2%	4,3	2:1	60
24	Milk 2.5%	2,7	1:1	52

Not covered in the article

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

How much protein food should you eat daily

The amount of protein food consumed varies by age, gender, and level of physical activity. Most people in developed countries consume adequate amounts of protein, but need to eat more lean and varied protein foods. Recommended daily allowances are shown in the table below.

Daily protein intake - table

Floor	Age	Daily rate*
Children
Girls
boys
Women
Men

* The recommended daily value of protein food 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 are associated with great physical exertion need to consume more protein foods.

List of products and the amount of protein in them

Below is a list of protein foods and their protein content in grams for every 100g of food. Most natural products are made up primarily 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 digested. According to the degree of protein digestibility, products can be divided into three indicators:

High degree of digestibility
Average digestibility
Low digestibility

Eggs and dairy products

Cheese

High digestibility: Parmesan 34.99 - 40.79 g; Gruyere 29.8; Adam 25; traditional Cheddar 24.9 - 27.2 g.
Average digestibility: Tempe 19; Camembert 19.8; 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) - 3.2 to 3.3 g
Soy milk - 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

Meat of wild animals

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

White meat

Meat substitute (for a vegetarian diet): 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
Boiled 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 yams 1.49 g
Low digestibility: boiled sweet potato (sweet potato) 0.87 g

Legumes

Roasted soybeans: 13g
Boiled lentils: 9 g.
Boiled green peas: 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 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 (more often written on packages - 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 and pork, or chicken with skin, fat increases the energy content of such meat, which leads to an excessive intake of calories from saturated fat.
If you add a solid fat, such as butter or margarine, when frying meat or eggs, 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.
Sodium is added to meat products such as ham, sausages, sausages, as well as cooked meat dinners. Always check the ingredients on the label to limit your sodium intake. Fresh chicken, turkey, and pork that have been soaked in saline also contain high amounts of sodium.
Eat unsalted nuts and seeds to limit high sodium intake.