Which foods are high in protein. Minced beef or chop

Protein is an essential component in the human body. It removes toxins, controls immune processes, builds muscles, bones, cartilage. For high-quality weight loss, it is necessary to include proteins in your diet. Protein-rich foods will help you balance your menu and achieve your goals.

In general terms, foods containing protein are meat, fish, eggs, dairy products, legumes, some vegetables and fruits. The list is quite extensive. But for weight loss, it is necessary to include the “most-most” in the diet.

We will list the leading ingredients in this matter:

1. Poultry meat.
   Particular attention should be paid to boiled chicken breasts. They contain a maximum of protein, an optimal amount of fat and do not contain carbohydrates. Also, this part of the chicken is saturated with vitamins and minerals.
2. Beef, veal and other types of meat.
   These protein-rich foods are also low in calories. One hundred grams of veal will bring 21 g of proteins to the body, beef - 20 g. For weight loss, it is better to choose calf meat aged 1-2 years. The meat of horse and rabbit is also useful.
3. Fish.
   In this category, salmon and tuna with 24% protein are in first place, followed by pink salmon (22%). Do not neglect pike, hake, cod, carp, perch, shrimp and crabs. Remember also about caviar, it contains about 30% of proteins, phosphorus, potassium.
4. Egg white.
   Here is the king of all proteins! It is a reference protein, because it is absorbed better than others in the body and brings maximum benefits. One egg contains about 7 grams of building material.
5. Cheeses.
   These products are rich in proteins, with a low fat content (up to 15%), they have 25-30% proteins. More fatty varieties are also good, only now they are characterized by a fairly high calorie content.

In order to lose weight or pump muscles, you must definitely include ingredients from the top 5 list in your menu. But diversity is the key to success. So the list of foods high in protein goes on and on.

Introduce other goodies into your diet

During weight loss, especially on low-carbohydrate diets, many break down precisely because they eat only chicken breasts or eggs. You shouldn't torture yourself like that. Experience dieting pleasure by introducing delicious protein foods.

So let's continue the list:

1. Cottage cheese.
   In the summer season, mix it with strawberries and you will feel this rich taste and aroma. Dessert is much healthier than store-bought sweets. Only with berries you need to be more careful, because they also have carbohydrates.
2. Meat offal.
   Stewed liver with vegetables, tongue or heart have high nutritional values.
3. Soy products contain protein in the amount of 40-50% by weight.
   It is comparatively not as good as chicken protein, especially for muscle building and weight loss, but texturates and soy are alternatives for vegetarians.
4. Cereals.
   Try quinoa, it contains up to 18% protein. Buckwheat and millet groats are not far behind, followed by semolina and oatmeal. Rice accounts for only 2 to 6% of protein, depending on the variety. Also, cereals are rich in carbohydrates. In combination with vegetables, they stimulate the intestines, which is important when the diet is rich in protein foods.
5. Brussels sprouts.
   It is not only a source of protein, but also contains vitamins, has a low calorie content and 0% fat. This is the main vegetable for weight loss and the treatment of various diseases, including tumors.

We have listed delicious and healthy protein-rich foods. But most of them are of animal origin, which is not suitable for some populations. It is possible and even necessary to solve this problem.

How to compensate for the lack of protein in vegetarians?

If a vegetarian analyzes the above list of ingredients, then out of 10 positions he can afford only 3. Too little, you say. And we agree with this.

Vegetarians are advised to include lentils, soybeans, broccoli, onions, asparagus and red peppers in the menu. Couscous and wheat germ have good performance. From fruits and vegetables, spinach, avocado, banana have proven themselves (but they are not very good for weight loss).

Look for brazil nuts in the supermarket - a very nutritious and healthy product. Almonds, hazelnuts, sunflower seeds and pumpkin seeds are also important to consume at least a few times a month. In addition, they will saturate the body with healthy fats. A favorite product of Americans - peanut butter will also deliver protein to the tissues.

Among vegetarians, seitan is a popular product. It is made from wheat gluten, which absorbs the flavors of dishes that are cooked nearby. One hundred grams of this "meat" contains 57 grams of protein. It will successfully replace duck and chicken.

Tofu and tempeh cheeses are important for quality weight loss and a full life. They can be fried, marinated, added to soups, mashed and even cooked like a steak by frying a whole rectangle in spices.

Green soybean pods are also popular among vegetarians. It is a healthy and nutritious snack. But there is relatively little protein in it - about 7 g / 100 g.

We also advise vegetarians to eat quinoa (a pseudo-grain plant), zucchini, hummus, black beans, green peas. With them, you can cook a lot of incomparable dishes, you just need to show your imagination. Since all these products contain a minimum of fat, this way of eating is very good for losing weight.

List of protein foods

Table of products containing protein.

It's time to move on to concrete numbers. The table will tell you how much protein is found in different foods. The columns indicate the mass of protein per 100 g of the ingredient.

There are a few other leaders in protein content on this list. However, when compiling the rating, we took into account the quality of proteins, the possibility of eating products and their overall benefits for the body. For example, in the table above, gelatin is the richest source of protein, but it is impossible to eat 100 g, while poultry, fish and other products can be eaten in such quantities, and they are perfectly absorbed.

How much protein do you need to eat for normal life?

Women need an average of 0.8-1.5 g of protein per 1 kg of body weight. For men and pregnant women (from the 4th month), this figure reaches 2 g. In general, protein should be about 15% of the total daily caloric intake. That is, the proportion of BJU is 1: 1: 4, respectively. A third of the proteins from this amount should come from plant sources. Combine protein foods with greens and leafy vegetables, they improve its digestibility.

The lack of a substance is manifested by a decrease in libido, weakness, frequent morbidity, metabolic disorders and other pathological conditions. However, keep in mind that excess protein leads to increased stress on the kidneys, constipation, and sometimes causes joint disease, the development of gout, and even intestinal cancer.

Remember the golden mean, and the body will thank you in the form of good health and good mood.

When we say “protein”, a picture of a mountain of muscle appears in our head. Protein foods help build muscle, but they are also essential for healthy hair, nails, bones, and even internal organs. How do you know if you're eating enough protein-rich foods? Which of the most useful and delicious?

These are the questions that we will discuss in our article.

In short, protein is a macronutrient necessary for building muscle mass and maintaining the health of all systems and organs in our body. Chemically, it is made up of amino acids and when broken down in the body, it passes into muscle tissue and promotes metabolism, which in turn boosts immunity.

Top 48 High Protein Foods

• Eggs and dairy products;
• Meat;
• Seafood;
• Seeds and nuts;
• Cereals and legumes;
• Fruits and vegetables.

Check out our list to include these foods in your diet!

Protein-rich eggs and dairy products

Let's take a look at the best high protein dairy products.

1. Peanut butter

• Serving Size - 258 grams
• Protein - 65 grams
• Daily Value Per Serving - 129%

Two tablespoons of peanut butter a day will provide the body with 8 grams of protein. Peanut butter can be spread on bread, added to protein shakes and smoothies. This is a completely plant-based product that contains high amounts of protein. Regular consumption of peanut butter has been found to reduce the likelihood of type 2 diabetes.

How to include in the diet?

Have you heard that most fruits taste better with peanut butter? Add peanut butter to a plate of fruit pieces you eat in the evening. If you don’t already have such a useful habit, it won’t hurt to acquire it.

2. Swiss cheese

• Serving - 132 grams
• Protein - 36 grams
• Daily Value Per Serving - 71%

Swiss cheese also contains micronutrients that are good for vision, bones, and the immune system. This variety is low in potassium, which is important for those with kidney problems.

How to enter into the diet?

Cheese can be added to soup or put on a sandwich.

3. Curd

• Serving - 226 grams
• Protein - 28 grams
• Daily Value Per Serving - 56%

Half a cup of cottage cheese contains 13 grams of protein. This is a great, inexpensive product that is high in protein. In addition to protein, cottage cheese is rich in calcium, which is very good for bones. You can combine cottage cheese with vegetables or fruits to make a delicious snack. Other dairy products also contain a lot of protein. It is better to choose those that contain less fat. Cottage cheese is no less satisfying food than eggs. It is perfect for people whose goal is weight loss.

How to enter into the diet?

Cottage cheese can be used as an independent dish, added to fruit or vegetable salads, spread on a sandwich.

4. Egg whites

• Serving - 243 grams
• Protein - 26 grams
• Daily Value Per Serving - 53%

Eggs are healthy high protein foods. Especially a lot of protein in egg whites. They have no cholesterol and very little fat. Egg whites are a great option for a healthy and filling breakfast. One cup of proteins contains 26 grams of protein. Such food will provide the body with essential amino acids and energy. An adult is recommended to eat one egg a day. According to research, eating egg white increases muscle strength, especially in women.

How to enter into the diet?

Egg whites can be added to salad.

5. Tofu cheese

• Serving - 126 grams
• Protein - 20 grams
• Daily Value Per Serving – 40%

Tofu is an excellent meat substitute and is often used in Indian dishes. In addition to protein, tofu is rich in magnesium, iron and other trace elements. Like other soy products, tofu contains good cholesterol and lowers bad cholesterol, which is very beneficial for the heart.

How to enter into the diet?

The peculiarity of tofu is that it takes on the taste of those products with which to cook. Thus, you can replace beef or chicken in a roast with tofu.

6. Greek yogurt

• Serving - 150 grams
• Protein - 11 grams
• Daily Value Per Serving – 22%

In addition to protein, Greek yogurt contains calcium and vitamin B12. Our body cannot produce calcium on its own and we need to get it from food. Calcium is necessary for bones, and vitamin B12 is an important element for the formation of red blood cells and the normal functioning of the brain. According to research, Greek yogurt has a good effect on the intestinal microflora.

How to enter into the diet?

Just eat Greek yogurt after your main meal.

• Serving - 243 grams
• Protein - 8 grams
• Daily Value Per Serving - 16%

Soy milk is another good source of protein for vegetarians. Studies show that drinking soy milk can reduce the risk of osteoporosis.

How to enter into the diet?

Add soy milk to your breakfast cereal.

high protein meat

These meat products contain the most protein.

8. Minced beef or chop

• Serving - 214 grams
• Protein - 49 grams
• Daily Value Per Serving - 99%

Chop is especially rich in amino acids. These substances help prevent various diseases of the musculoskeletal system. Simply put, they take part in the construction of muscle tissue. Amino acids can lower blood pressure and strengthen connective tissue.

One beef patty (85 grams) contains 23 grams of protein, which is 45% of the daily value.

How to enter into the diet?

Add beef steak to salad. You can also cook beef soup.

9. Pork Chops

• Serving - 145 grams (one chop)
• Protein - 39 grams
• Daily value per serving - 77%

Pork chops are an excellent source of zinc. This mineral is essential for many chemical reactions in our body. Zinc deficiency can lead to night blindness and a weakened immune system.

How to enter into the diet?

Chops can be served with salad or boiled vegetables. Or season with mushroom sauce and eat with brown rice.

10. Turkey breasts

• Serving - 111 grams
• Protein - 27 grams
• Daily value per serving - 55%

In addition to being one of the best high-protein foods, turkey meat gives you a long feeling of satiety. Turkey breast has less fat and calories than other types of meat. It contains selenium, which can prevent certain types of cancer.

How to enter into the diet?

Avoid chemically processed meat. Choose a fresh, natural, dietary product. Turkey breasts, like chicken breasts, can be cooked for dinner.

11. Chicken breast

• Serving - 71 grams
• Protein - 16 grams
• Daily value per serving - 33%

Eating poultry is very useful at any age and in any state of health. This is especially useful for people with an increased need for calories and proteins.

How to enter into the diet?

Mentally divide your plate into four equal parts: one for vegetables, one for fruit, one for whole grains, and four for chicken breast. A healthy dinner should consist of such proportions.

Seafood is a high protein food

Protein-rich foods that fall into the seafood category.

• Serving - 204 grams
• Protein - 42 grams
• Daily value per serving - 85%

Fatty fish such as halibut contain omega-3 fatty acids, which reduce the risk of cardiovascular disease and lower cholesterol levels. Halibut is low in saturated fat, which is harmful to the body.

How to enter into the diet?

Bake or grill fish. You can add seasonings containing a minimum of salt or fat: lemon, dried herbs and hot spices.

13. Sardines

• Serving – 149 grams (canned or dried fish)
• Protein - 37 grams
• Daily value per serving - 73%

Omega-3 fatty acids in sardines suppress inflammation and reduce the risk of cardiovascular disease. Fish is also rich in selenium, which prevents oxidative processes in the body, and vitamin B12, which is good for the nervous system and brain activity. Sardines also contain vitamin D, which is essential for healthy bones.

How to enter into the diet?

Just chop the sardines into a salad.

14. Pacific cod

• Serving - 116 grams
• Protein - 21 grams
• Daily value per serving - 42%

The advantage of cod is that in addition to its high protein content, this fish contains very little fat. But it has a large percentage of healthy mono- and polyunsaturated fats. Vitamin D contributes to the health of the skeletal system, and B12 regulates the functioning of nerve cells.

How to enter into the diet?

Cook cod with fresh green beans and serve with a flavorful sauce.

• Serving - 85 grams
• Protein - 17 grams
• Daily value per serving - 35%

In addition to protein, anchovies are rich in magnesium, calcium and phosphorus - trace elements indispensable for bones. Calcium is also important for the cardiovascular system. It tones the blood vessels, and magnesium is responsible for their relaxation. These substances support heart function and normal blood pressure.

How to enter into the diet?

Usually anchovies are sold in canned form. While this is not a complete option, canned foods contain excess sodium, which can be harmful. Therefore, it is better to choose fresh anchovies. Braised or grilled anchovies can be added to pasta or tomato sauce.

16. Octopus

• Serving - 85 grams
• Protein - 13 grams
• Daily value per serving - 25%

Like all seafood, octopus is low in calories. But it contains quite a lot of cholesterol. So this dish should not be abused. Octopus is rich in iron, a mineral necessary for the distribution of oxygen in the body and the growth of new cells. Selenium, also found in octopus meat, acts as an antioxidant and neutralizes free radicals.

In addition, the meat contains vitamin B12, which contributes to brain function.

How to enter into the diet?

Before cooking the octopus, you need to properly clean it from the film. You can stew the octopus along with other seafood. Add bay leaf with onion, salt and pepper. Sprinkle with lemon juice before serving.

17. Yellowfin Tuna

• Serving - 28 grams
• Protein - 7 grams
• Daily value per serving - 13%

Tuna is rich in vitamin E, which has a beneficial effect on the nervous system and circulatory system. This fish is a source of low-calorie and low-cholesterol proteins. One serving of tuna (154 grams) contains about 39 grams of protein. This is 79% of the daily requirement.

How to enter into the diet?

Grill the fish using a ribbed skillet. This is delicious.

18. Salmon from Alaska

• Serving - 28 grams
• Protein - 6 grams
• Daily value per serving - 12%

Salmon is a nutrient-dense food. Omega-3 acids contribute to overall health. They relieve inflammation and pain in the joints, have a beneficial effect on the nervous and cardiovascular systems. Good fatty acids also affect the condition of the skin.

According to a report from the Washington State Department of Health, salmon meat improves heart rate and prevents stroke.

How to enter into the diet?

Add the smoked salmon pieces to the pasta along with the creamy sauce.

• Serving - 28 grams
• Protein - 6 grams
• Daily value per serving - 11%

In addition to being rich in protein, tilapia also contains omega-3 fatty acids, the benefits of which we have already discussed. It is a good source of calcium, which is responsible for strong teeth and healthy bones. In combination with potassium, calcium also strengthens the nervous system.

How to enter into the diet?

Tilapia can be cooked any way you like. This meat is extremely low in carbohydrates. Add pieces of meat to a salad or season the finished fillet with your favorite sauce.

High protein seeds and nuts

Let's take a look at which foods are rich in protein in this category and which ones you can include in your diet.

20. Pistachios

• Serving - 123 grams
• Protein - 25 grams
• Daily value per serving - 51%

Pistachio nuts are rich in fiber, which is good for digestion. Vegetable fibers cause a feeling of satiety, which means you will not overeat. Pistachios contain folate, which is very useful for pregnant women.

With a high nutritional value, pistachios are also rich in antioxidants, which makes them very healthy.

How to enter into the diet?

Sprinkle nuts over your yogurt or salad.

21. Quinoa seeds

• Serving - 170 grams
• Protein - 24 grams
• Daily value per serving - 48%

These seeds contain plant compounds such as quercetin and kaempferol, known for their anti-inflammatory and anti-cancer properties.

How to enter into the diet?

Boil the raw seeds in salted water and eat as a snack.

22. Almond

• Serving - 95 grams
• Protein - 20 grams
• Daily value per serving - 40%

It is a proven fact that almonds reduce the risk of cancer and heart disease, as well as lower cholesterol levels. In addition, these nuts reduce the risk of developing diabetes.

How to enter into the diet?

You can add almonds to salads and other dishes to improve the taste. Almonds are also added to smoothies and cocktails.

23. Walnuts

• Serving - 117 grams
• Protein - 18 grams
• Daily value per serving - 36%

Regular consumption of walnuts will help prevent the formation of kidney stones. Walnuts are rich in copper, which strengthens bones, and magnesium, which prevents the development of epilepsy.

How to enter into the diet?

Decorate yoghurts and salads with walnuts.

• Serving - 64 grams
• Protein - 12 grams
• Daily value per serving - 24%

Seeds are also very rich in zinc, which strengthens the immune system. Zinc is good for the prostate gland and prevents the development of cancer in this area. Pumpkin seeds regulate the production of insulin, which prevents the development of diabetes.

How to enter into the diet?

Pumpkin seeds can be eaten on their own or sprinkled over salads.

25. Pecan

• Serving - 109 grams
• Protein - 10 grams
• Daily value per serving - 20%

Pecans contain healthy fats that help maintain a healthy weight. These nuts are rich in antioxidants, which makes them very useful in fighting free radicals.

Pecan stimulates hair growth, improves digestion and reduces the risk of stroke.

How to enter into the diet?

Baked pecans are perfect for an evening snack.

26. Hemp seeds

• Serving - 28 grams
• Protein - 9 grams
• Daily value per serving - 18%

Hemp seeds are another good option for allergy sufferers who prefer soy products. The seeds contain many essential amino acids needed to maintain muscle mass. Dairy products based on hemp plants and seeds are rich in fatty acids, essential for the functioning of the immune system.

How to enter into the diet?

A handful of seeds can be roasted with the shell or eaten raw. Such a snack will be very satisfying and nutritious.

27. Cashew

• Serving - 28 grams
• Protein - 5 grams
• Daily value per serving - 10%

Copper and iron contained in cashews promote hematopoiesis. Nuts contain a lot of magnesium. Eating cashews has been proven to improve eyesight.

How to enter into the diet?

Add a handful of nuts to your favorite smoothie. Get a healthy and tasty treat.

• Serving - 28 grams
• Protein - 4 grams
• Daily value per serving - 9%

The seeds are rich in fiber and Omega-3. They are excellent energy providers. With a relatively low calorie content, they are very rich in nutrients.

Chia seeds improve several blood parameters that signal the risk of heart disease and the development of type 2 diabetes.

How to enter into the diet?

The best way to consume chia is to add a handful to your shake or smoothie.

High protein grains and legumes

Here are the top protein foods in this category:

• Serving - 186 grams
• Protein - 68 grams
• Daily value per serving - 136%

Soybeans are the most recommended. Of all plant foods, they hold the record for protein content. In addition, this is the only product of non-animal origin, where all the amino acids necessary for humans are present. Soy contains omega-3 fatty acids that prevent cardiovascular disease and some forms of cancer. And fiber aids in digestion.

Soy is very rich in iron and calcium, essential for our health.

How to enter into the diet?

Soy milk can often be found on store shelves. Soy cream is added, like regular cream, to tea or coffee. In the recipe for making buns or muffins, you can replace regular dairy products with soy.

30. Dal (lentils)

• Serving - 129 grams
• Protein - 50 grams
• Daily value per serving - 99%

Lentils are rich in folic acid, fiber and calcium, which is very beneficial for the heart. Folic acid is essential during pregnancy. It has been shown to reduce the risk of miscarriage by 50% and also reduces the risk of birth defects in the fetus. Eating lentils helps to cope with fatigue, as they contain a lot of iron.

How to enter into the diet?

Lentils can be added to many soups, they will enrich the dish with fiber and nutrients.

31. Rajma (red beans)

• Serving - 184 grams
• Protein - 41 grams
• Daily value per serving - 83%

Beans are rich in vitamin B1, which improves memory and prevents Alzheimer's disease. Red beans also contain molybdenum, which cleanses our body of toxins.

How to enter into the diet?

Soups and various salads are prepared with red beans.

• Serving - 115 grams
• Protein - 27 grams
• Daily value per serving - 53%

Wheat germ contains a lot of vitamin E, which is necessary to fight free radicals. Wheat germ is also rich in zinc, magnesium, potassium and thiamine.

How to enter into the diet?

It will be enough to add a handful to yogurt or smoothies.

• Serving - 156 grams
• Protein - 26 grams
• Daily value per serving - 53%

In addition to protein, oats are rich in soluble fiber, which can help prevent coronary heart disease. The fibers also improve peristalsis and prevent colorectal cancer.

How to enter into the diet?

You can add a scoop of cereal to your smoothie. Or, better yet, combine cereal, yogurt, grated apple, and a pinch of cinnamon—and refrigerate overnight. In the morning you will receive a super nutritious breakfast!

34. Barley

• Serving - 184 grams
• Protein - 23 grams
• Daily value per serving - 46%

Barley is rich in fiber, which means it promotes digestion and weight loss. In addition, this cereal lowers blood sugar and cholesterol, and also protects us from cancer.

How to enter into the diet?

Buy whole grain bread containing barley. Boil barley porridge or use cereal for various toppings.

35. Hana (chickpeas)

• Serving - 154 grams
• Protein content - 15 grams
• Daily value per serving - 29%

Chickpeas are complex carbohydrates that are slowly absorbed and provide the body with energy for a long time. This allows you to control your blood sugar levels. Rich in protein and fiber, chickpeas give you a long-lasting feeling of satiety. This prevents overeating, which means it promotes weight loss. Fiber helps the digestion process.

How to enter into the diet?

Usually chickpeas are added to salads.

36. Buckwheat noodles (soba)

• Serving - 57 grams
• Protein - 8 grams
• Daily value per serving - 16%

Brown Japanese noodles are very rich in manganese, which promotes glucose metabolism and improves the functioning of the nervous system. This, in turn, promotes wound healing. Noodles are also rich in thiamine, a deficiency of which can cause muscle weakness and distraction.

How to enter into the diet?

Add spinach, mushrooms and carrots to a serving of noodles. You will get a very nutritious meal.

37. Green peas

• Serving - 134 grams
• Protein - 7 grams
• Daily value per serving - 14%

Green peas are loaded with micronutrients such as iron, copper, zinc, calcium, manganese, and vitamin K. This whole cocktail prevents brain damage that can lead to Alzheimer's disease.

The fiber in peas also helps our digestion a lot.

How to enter into the diet?

Just add raw peas to your salad.

• Serving - 88 grams
• Protein - 3 grams
• Daily value per serving - 6%

Brussels sprouts are a storehouse of vitamins, minerals, fiber and protein. This plant also contains many organic compounds with powerful anti-cancer properties.

How to enter into the diet?

Chop the sprouts into thin strips and add to the salad.

High protein fruits and vegetables

Below is a list of fruits and vegetables that are the most protein rich.

• Serving - 91 grams
• Protein - 3 grams
• Daily value per serving - 5%

Broccoli is touted as one of the best cancer-fighting foods due to its richness in specific phytochemicals. This vegetable is also rich in fiber (especially soluble fiber), which helps regulate glucose and cholesterol levels. Therefore, eating broccoli reduces the likelihood of developing diabetes and heart disease.

In addition, broccoli contains vitamin K, which affects the absorption of calcium, and therefore supports the health of the skeletal system.

How to enter into the diet?

Eat half a cup of broccoli in any form. Good broccoli in fresh salads.

• Serving - 134 grams
• Protein - 3 grams
• Daily value per serving - 6%

Among other things, asparagus is a natural aphrodisiac. Folic acid and vitamin B6 can increase sexual desire.

How to enter into the diet?

The advantage of asparagus is that it does not require spices. It has its own unique aroma. The easiest ways to eat asparagus are to steam them or serve them raw with yogurt sauce.

41. Sweet corn

• Serving - 154 grams
• Protein - 5 grams
• Daily value per serving - 10%

Corn is very low in fat. It is rich in potassium and vitamin A. Potassium usually comes out with sweat, so it is very important to replenish the reserves of this mineral in a timely manner. It keeps the heart muscle and bones healthy. Vitamin A works as an antioxidant.

Corn is also high in fiber, the features of which we have already considered.

How to enter into the diet?

Sweet corn is often added to many soups. Also in salads and casseroles.

• Serving - 100 grams
• Protein - 2 grams
• Daily value per serving - 4%

Another type of cabbage that is rich in choline. This compound improves memory, sleep and enhances learning ability. It also promotes muscle activity. Choline takes part in the transmission of nerve impulses and is able to absorb excess fats.

Vitamin K, contained in vegetables, is used to strengthen bones. Cauliflower is high in fiber and water, which prevents constipation and reduces the risk of colon cancer.

How to enter into the diet?

The original way to cook cauliflower is to mash it like potatoes. Add garlic and cheese to it. This dish will not leave anyone indifferent!

43. Dried apricots (apricots)

• Serving - 155 grams
• Protein - 2 grams
• Daily value per serving - 4%

In addition to potassium and fiber, dried apricots contain non-heme iron (a type of iron found in plant foods). A high iron content in the diet prevents anemia. Non-heme iron is not as easily absorbed as regular iron. For this reason, dried apricots are best consumed with foods containing vitamin C, which just contributes to this process.

How to enter into the diet?

Cut the dried apricots into small pieces and add to the salad.

• Serving - 145 grams
• Protein - 5 grams
• Daily value per serving - 3%

Tangerines are loaded with flavonoids, compounds with anti-cancer properties. They neutralize free radicals that cause disease. Flavonoids are also beneficial for the cardiovascular system.

Folate promotes the formation of new healthy cells. And potassium helps fight osteoporosis.

How to enter into the diet?

You can use tangerines as a healthy snack. And also divided into slices, fruits are added to salads.

45. Coconut

• Serving - 80 grams
• Protein - 3 grams
• Daily value per serving - 5 grams

Both coconut milk and the pulp are highly nutritious. Coconut milk is very beneficial for health. It is especially recommended to drink it in the summer season.

Raw coconut contains medium chain triglycerides, which can help you shed those extra pounds. One serving of coconut meat contains several beneficial minerals. Some of them help to strengthen the immune system.

How to enter into the diet?

Don't throw away the shell after drinking milk. Coconut flesh is no less healthy and is also rich in proteins. Besides, it is very tasty. You can eat it on its own or add it to salads. Coconut milk is also rich in protein and healthy fats.

• Serving - 225 grams
• Protein - 2 grams
• Daily value per serving - 5%

A large amount of fiber helps prevent diseases of the cardiovascular system and diabetes. Bananas contain amino acids. These fruits can be used as cosmetic masks for dry skin.

How to enter into the diet?

Bananas are a great addition to breakfast cereal. With these fruits, very tasty cocktails and smoothies are obtained.

• Serving - 150 grams
• Protein - 3 grams
• Daily value per serving - 6%

Avocados are rich in folate, an essential element during pregnancy. It reduces the risk of miscarriage and premature birth. Eating avocados also prevents the buildup of homocysteine, a substance that can contribute to depression, by disrupting the circulation and delivery of nutrients to the brain.

Regular intake of these fruits improves the functioning of the heart muscle.

How to enter into the diet?

You can replace regular butter with avocado pulp when making a sandwich. If you are making chicken or egg salad, substitute avocado for mayonnaise.

• Serving - 165 grams
• Protein - 4 grams
• Daily value per serving - 8%

The fiber-rich fruit improves digestion. Guava fruits contain vitamin C, which strengthens the immune system and gives healthy skin.

How to enter into the diet?

Eat whole fruits, make juice from fruits. Pieces of guava will perfectly complement the salad.

We looked at natural products containing protein that will be available to everyone. But one fruit or one vegetable will not be able to provide the body with the right amount of protein, given that modern farming does not always preserve all the beneficial properties of crops. You need to stick to diversity. But is it always possible?

Let's look at the alternatives that may be.

Whey Protein Supplements

Milk contains two types of protein: casein and whey. When a coagulant is added to milk, it separates into whey and curd mass. The resulting whey is a soluble milk protein that is used to prepare nutritional supplements.

Whey is often used as a nutritional supplement when it is necessary to increase the daily protein intake. This type of supplement is absorbed faster than others and can increase the body's natural protein synthesis.

Whey is also high in L-cysteine, an amino acid that is usually deficient with age or diabetes.

Although this dietary supplement is harmless to the liver and kidneys, it can exacerbate existing health problems. So taking whey supplements is contraindicated for people with diseases of these organs. Be sure to consult your doctor before taking.

And now the most important question:

Are you getting enough protein?

If the answer is no, expect bad news. The following are the signs of a protein deficiency. You are deficient in protein if:

• You often experience anxiety and depression. Protein contains amino acids, which are the building blocks for neurotransmitters (which control our mood).
• Unable to exercise and play sports for a long time. Protein is essential for maintaining strength during workouts.
• You have trouble sleeping. Protein is involved in the production of serotonin, low levels of which can cause insomnia.
• You have elevated cholesterol levels, despite the fact that you adhere to proper nutrition. Cholesterol levels rise, including from hormonal imbalances, which can be corrected by sufficient protein intake.
• Unable to concentrate or maintain attention for a long time. Lack of protein means a lack of amino acids, and therefore a lack of neurotransmitters that are responsible for the ability to concentrate.
• You have irregular periods. This may be a consequence of polycystic ovary syndrome. In part, this condition is due to a protein deficiency.
• The resulting wounds heal slowly. As we know, protein is the building material for our body. Its deficiency can delay the healing process.
• You often feel tired. Metabolism depends on a sufficient amount of amino acids.

If you have found at least one of these symptoms in yourself, this is an occasion to think. How much protein should we consume? Below is a table to help us calculate this.

Pregnant and lactating women need 71 grams of protein per day. These are average figures. Actual protein requirements may vary from person to person.

Simply put, we need 0.8 to 1.3 grams of protein per kilogram of body weight per day.

How to increase protein intake?

It is not hard. By making changes to your diet and lifestyle, you can increase your protein intake. Here are some examples:

• Replace your morning cereal with eggs. Most breakfast foods, including cereal, are low in protein. And 3 eggs will provide you with 19 grams of high quality protein.
• Incorporate Greek yogurt into your diet. This is a food rich in protein. One serving of Greek yogurt contains 20 grams of protein, double that of regular yogurt.
• Protein foods should be eaten at the beginning of the meal. This is because they trigger the production of an intestinal enzyme that makes us feel full. This approach will prevent you from overeating.
• Add almonds to your meals. In addition to magnesium and vitamin E, it is a very good source of protein. In addition, the food will only taste better.
• Make protein shakes for breakfast. Adding protein powder will solve the problem. Although smoothies contain a lot of fruits, they may not be enough protein. Add one scoop of protein powder to a smoothie and have it with breakfast.
• Eat protein foods with every meal. Add high-protein foods from the list above to every meal.
• Peanut butter goes well with fruits. But fruits don't always contain enough protein. Together with peanut butter, you will gain the required amount of daily protein intake.

We discussed which foods are high in protein, daily amounts of protein, and options for increasing the amount of protein in the diet. Now let's reveal some secrets of nutrition specialists.

10 experts reveal the secrets of the best protein foods

To help our readers learn more about high protein foods, we've brought in a number of experts. Top nutritionists and nutritionists will provide helpful advice on protein foods.

1. Natalie Gill

• Whey Protein. You can mix it with water or almond milk. You can drink such a cocktail before and after training. To replace one meal, whey is mixed with fruit and peanut butter. Whey protein is highly digestible, great for sports and appetite suppression.
• Greek yogurt. Greek yogurt is my favorite! With a high protein content, it contains less sugar than regular yoghurts. The thick texture makes it very tasty. I love to mix this yogurt with different berries and sprinkle with crushed almonds.
• Turkey meat. Completely organic and nitrate free. Bacon pieces have a rich taste, aroma and are perfectly crunchy. Meat can be chopped and added to a salad to give the dish satiety. Another fun way to eat turkey bacon is to wrap it around fried shrimp.

Natalie Jill

2. Cynthia Pascella

• Hemp. Hemp is considered one of the most ideal food plants. The protein found in hemp, along with the fiber, is digested slowly so you don't get a blood sugar spike. The feeling of satiety will be long. Hemp protein is considered a complete protein that contains all nine essential amino acids for our body.
• Quinoa. Like hemp, it contains a complete protein. Just a cup of boiled seeds contains 8 grams of protein! Quinoa contains more protein than rice, millet and wheat.
• beans. You can get as much protein from a cup of beans as from a serving of chicken. Legumes contain phytochemicals not found in animal protein. They contain a large amount of antioxidants that neutralize free radicals.

Cynthia Pasquella: cynthiapasquella.com

3. Christina

• Egg white is the best source of Omega-3
• Chilean sea bass
• Smoked turkey, thinly sliced

Christine: christineavanti.com

4. Joy McCarthy

• Fish, chicken and eggs
• Plant proteins – chia, quinoa, hemp seeds and leafy greens

Joy McCarthy

5. Amy Wellpoint

• Flax seeds
• hemp seeds

Amie Valpone: thehealthyapple.com

6. Daniel Omar

• Greek yogurt
• Eggs!

Danielle Omar: foodconfidence.com

7. Carolyn Scott

• Spinach
• Quinoa
• Tempe

Carolyn Scott

8. Lisa Defazio

Animal sources of protein have a higher percentage of pure protein, and are absorbed by the body better and faster. My choice is:

• Eggs. They are easy to prepare, versatile and inexpensive. You can eat them as a snack or main meal, cook an omelette, salad, boil hard boiled.
• Tuna. Cheap and cheerful. I take a can of canned tuna and add light mayonnaise, celery, dill and red onion. I always keep this salad in the fridge in case I need a bite to eat.
• Sliced ​​turkey breast. It no longer needs to be cooked! Great for lunch or a snack.

Best Vegetarian Sources of Protein:

• nuts. They're filling, full of healthy fats, and great for snacking or salads.
• beans. Add to salads or make sandwiches.

Lisa Defazio: lisadefazio.com

9. Rosanna Davison

The three protein-rich foods that I recommend to my clients are all plant-based, because current research shows that a plant-based diet is the best against lifestyle-related diseases. Many plant foods contain fiber, omega-3 fatty acids, antioxidants, and other health benefits not found in animal foods. And they contain no cholesterol or saturated fat.

• I suggest that my clients eat quinoa regularly, which is a great source of fiber, complete protein, iron and magnesium. She is extremely versatile.
• In second place is lentils. It contains all the essential amino acids, minerals and dietary fiber.
• Hemp seeds are another of my favorite sources of protein. It has an ideal ratio of Omega-6 and Omega-3, it is a biologically complete protein.

Rosanna: rosanna.ie

10. Matt Fitzgerald

I am not a fan of "lists of the best", as I believe that the best thing is to eat a variety of foods. So I will give you a list of healthy, high-protein foods that I like.

• Yogurt (dairy product)
• Quinoa (cereals)
• Lamb (meat)

Matt Fitzgerald: mattfitzgerald.org

Answers from experts to questions from readers

Is there too much protein?

Excessive consumption of protein foods can lead to obesity and kidney problems.

What high protein foods are good during pregnancy?

Beans, lean meats, eggs, cheeses, poultry, and yogurt. The products mentioned in this article are enough.

Should women avoid soy products?

Women who are undergoing hormone therapy or who have breast cancer (have a positive estrogen receptor) should avoid soy protein and soy supplements as they contain isoflavones. Women with any other medical condition should consult their doctor.

Can I have protein once in a while instead of every day?

This will not meet your daily protein requirement. It is better to consume the required amount of protein every day. In addition, our body cannot make protein reserves for the future, so they need to be replenished in a timely manner.

Protein is very important. But, unfortunately, many of us do not think about it.

From our article, we learned which foods contain protein. Include them in your diet, it will be a huge contribution to your health.

Let us know if this article was helpful to you. Can you suggest any additions to our list of high protein foods?

People, we are all creatures of habit, and the older we get, the more we become stronger in our habits, especially when it comes to food. But the time has come for a change, dear losing weight, and we will start with the necessary proteins.

You already know that protein intake is key to losing weight. Protein helps us feel full and build lean muscle mass. But it seems that many of us lose sight of this, sinking into the routine and making do with just a few sources for saturation. This not only leads to chronic fatigue, but also deprives your body of beneficial nutrients that are found in foods rich in proteins that you neglect.

To help you break the cycle of incredible boredom from eating only chicken and eggs, we have compiled a list of the best proteins for weight loss in each food category. Whether you love fish, can't resist dairy, or are used to meat-free diets, we've prepared the best protein-rich foods for your waistline.

Read the article and find out what protein foods you should buy the next time you go shopping.

Top 10 Cheapest Protein Sources

Fruits and vegetables containing protein

First, let's look at which plant foods are a good source of protein, then move on to more familiar foods.

• 41 calories
• 5 g protein

The sailor's favorite vegetable, Papaya, is not only a great source of protein, but also vitamins A and C, antioxidants and folic acid, which is very good for the heart. 250 grams of this green superfood has almost as much protein as a hard-boiled egg, but with half the calories. Looking for the best nutritional boost for muscles? Just make sure you steam it, don't eat it raw. The steaming method helps preserve vitamins and makes it easier for the body to absorb calcium, which is abundant in spinach. Add it to soups, omelettes, pasta dishes and vegetable stews, or simply steam it, sprinkle with pepper, garlic, olive oil and squeeze a lemon. And do not think that you will not have enough vegetables. Think about the question: What foods are rich in protein? Opt for spinach. Spinach is one of the 10 healthiest vegetables, even healthier than kale.

• 139 calories
• 6 g protein

Tomatoes are literally loaded with the antioxidant lycopene, which studies show can reduce the risk of bladder, lung, prostate, skin, and stomach cancers, as well as coronary artery disease. Just 250 grams of sun-dried tomatoes will provide you with 6 grams of nutritious protein, 7 grams of fiber and ¾ daily value of potassium, which is very important for a healthy heart and body tissue repair. They are also rich in vitamins A and K. Use them as a pizza topping or just take them with you for a snack.

• 112 calories
• 4.2 g protein

This top fruit for protein contains 4 grams of protein per 250 grams, 9 grams of fiber and only 112 calories. With 600% of the daily value of vitamin C - the equivalent of seven medium oranges - this tropical fruit should be on your food list. So be sure to pick up a couple of these amazing protein fruits the next time you're in the supermarket.

Ghrelin is the body's hormone that tells you when you're hungry. It is suppressed when the stomach is full, so it is very useful to saturate with foods rich in protein and fiber. The humble artichoke in this case wins in two categories: it has almost twice as much fiber as cabbage (10.3 g in an average artichoke, that is, 40% of the daily fiber requirement for women), and it is also the most protein vegetable. Boil and eat it whole, or make a salad out of it (why not add some goat cheese and dried tomatoes?), mix the leaves with your favorite vegetables and seasonings, or peel and use as a pizza topping.

That's enough for Popeye to do a flip-flop: despite their bland reputation, a cup of green peas contains even more protein than a cup of spinach. And with 100% Daily Value of Vitamin C, peas will keep your immune system running like clockwork. Add it to a vegetable salad or scrambled eggs to boost the feeling of satiety from eggs.

Meat rich in protein

When it comes to steaks or burgers, choose herbivores. Yes, such meat may not be cheap, but it will benefit your stomach. Beef is naturally leaner and contains fewer calories than regular meat: a standard 250-gram lean steak contains 386 calories and 16 grams of fat. And a 250-gram herbivore steak contains only 234 calories and five grams of fat. The meat of ruminants also contains more omega-3 fatty acids, as evidenced by a study published in the Journal of Healthy Nutrition, and they in turn reduce the risk of heart disease.

While beef is a great option, bison meat has also become quite popular in recent years. And for good reason: it has half the fat and calories of red meat. While a regular hamburger contains 10 grams of fat, a bison burger of the same size has only 2 grams of fat and 24 grams of protein, making it the leanest meat, according to the US Institute of Nutrition. But wait, that's not all. By trying this unusual product, you will kill two birds with one stone: in just one meal, you will get a daily intake of vitamin B-12, which has proven its ability to provide an energy boost, as well as reduce the work of genes responsible for insulin resistance and the formation of fat cells. Plus, since a buffalo is by definition a ruminant, you can chew your burger in good conscience without worrying that it's full of hormones and harmful substances that will then turn into belly fat.

If you wanted to ask which foods have the most protein, then you have already found the answer. Lower your raised eyebrow. Ostrich meat is a rising star of the grill. Although it is technically red meat and has a rich beef flavor, it is lower in fat than turkey or chicken. 150 grams contains about 30 grams of nutrients that are responsible for muscle growth and 6 grams of fat. Plus, one serving provides 200% of the Daily Value of Vitamin B-12. This exotic meat can also help you get a wasp waist: ostrich meat contains 55% choline, one of the essential nutrients that is responsible for losing weight. And, by the way, it is not at all difficult to get it - ostrich meat is already on sale in the country's supermarkets.

A long-time enemy of doctors and dieters, pork has been making its way as a healthier alternative in recent times, as long as you pick the right cut. Tenderloin is the best choice: A University of Wisconsin study found that a 120-gram serving of pork tenderloin has slightly less fat than chicken breast. A serving contains 24 grams of protein and 83 milligrams of choline (like an egg), which is good for your waistline. In a study published in the journal Nutrition, scientists asked 144 overweight people to eat fresh pork tenderloin. Three months later, the group noted significant weight loss in the waist and abdomen, while not a single gram of muscle mass was lost! Scientists have suggested that the amino acids contained in pork protein contribute to fat burning.

Seafood rich in proteins

Of course, you already knew that fish is high in protein, but it might surprise you to learn that halibut tops the list of most filling foods, leaving behind oatmeal and vegetables. The Food Satiety Index, an Australian study published in the European Journal of Clinical Nutrition, ranked it in second place. Potatoes came first. An independent Australian study compared the satiety of various animal proteins with similar proteins in white (scaly) fish. In the course of the study, it turned out that fish is much more satisfying than beef and chicken. And the feeling of satiety passes much more slowly after saturation with fish. The authors of the study attribute the satiety factor of white fish such as halibut to its impressive protein content and effect on serotonin, one of the main hormones responsible for appetite. Just make sure you don't confuse halibut with tilapia.

Don't let the relatively high amount of calories and fat in salmon fool you: studies say fatty fish can be a great way to lose weight. (In fact, they are on our list of fatty foods that help you lose weight.) In one study, participants were divided into groups and given one of three equal-calorie diets: no seafood (control group), lean white fish, or salmon. Everyone lost weight, but those who ate salmon had the lowest insulin levels and a significant reduction in inflammation. Another study in the International Journal of Obesity found that three servings of 200 grams of salmon per week for a month as part of a low-calorie diet resulted in 1 kg more weight loss compared to a diet that eliminated fish. Wild salmon is leaner than farm-raised salmon and contains fewer substances that have been linked to cancer. So, go ahead, go wild for wild salmon. This is a fish that should not be overlooked!

12. Canned tuna

Tuna or not tuna? That is the question. As the first source of docosahexaenoic acid (DHA), canned tuna is one of the best fish available for weight loss, especially in the stomach area! One study found that omega-3 fatty acids supplements have the unique ability to literally turn off genes for belly fat. Of the two fatty acids found in fish, the researchers say DHA is 40-70% more effective than eicosapentaenoic acid (EPA) in reducing gene levels in the abdomen and inhibiting fat cell growth. But what about mercury? The level of mercury in tuna varies by species, in general, the larger the fish, the more mercury it contains. Bluefin tuna and albacore are ranked among the most toxic, according to a study in Biological Notes. But canned tuna is made from the smallest fish, so it is considered low in mercury content. Such canned food can and should be eaten 2-4 times a week (or in the amount of 600 grams), according to the latest recommendations from the Nutrition Institute.

13. Pacific cod

Fish and chips won't help you lose weight, especially if it's fried. But the study recommends regular consumption of Pacific cod. Fish sticks are usually made from this fish, so they will help you become slim. One study in the journal Healthy Nutrition, titled Metabolism and Cardiovascular Disease, found that an extra 2.5 kilograms could be shed by eating a diet that included fish. Researchers attribute the satiety of cod to its high protein content, as well as amino acids, which contribute to the normalization of metabolism.

Poultry and eggs are high in protein

Dietary and rich in protein, the turkey is no longer the usual substitute for red meat, this bird deserves its place. A 150 gram turkey burger contains 140 calories, 16 grams of protein, and 8 grams of fat. In addition, turkey contains DHA and omega-3 fatty acids at 18 milligrams per serving, the highest content on this list. They give a boost to mental activity, improve mood and “turn off” the genes responsible for fat, preventing fat cells from growing. Just buy only white meat, there is too much fat in dark meat. Rest assured that you are making a significant contribution if you roast meat at home, restaurant-cooked food may contain fatty additives for flavoring. This can be avoided if the meat comes straight from the grill to your plate.

150 grams of cooked chicken breast contains only 142 calories and 3 grams of fat, but 26 grams of protein is more than half the daily value. But the pursuit of protein can negatively affect the taste. (Our usual poll about the taste of unseasoned breast received responses ranging from “it feels like cutting through the air with a knife” to “a wet sock.”) The good news is, with just a little imagination, you can turn this post-workout lunch into a finger-licking meal with some seasoning.

Eggs are the easiest, cheapest and most common way to increase your protein intake. In addition to simply increasing your protein intake, each 85-calorie egg contains 7 grams of a muscle builder! Eggs are also good for health: they are rich in amino acids, antioxidants and iron. Don't aim to eat only whites, yolks boast choline, a fat-fighting nutrient. So you boron in favor of the whole egg will help you lose weight. When buying eggs, pay attention to the labels. Buy organic eggs whenever possible. They do not contain antibiotics and hormones. As for the color, it's your choice. The color differs only due to the type of laying hen, both yellow and white eggs have the same filling.

Beans and legumes contain protein

Beans are good for more than just the heart. It is full of protein, antioxidants, vitamins and minerals that benefit the brain and muscles. Not to mention that it digests slowly, so you feel full longer and also burn fat without feeling hungry. Choose easy-to-prepare types. Add beans to soups and salads, or mix them with brown rice and steamed vegetables for a hearty and delicious lunch. Love to snack? Mix black beans with salsa or corn and eat with whole grain crackers any time you like.

Simply amazing proportions: 250 grams of lentils contain as much protein as three eggs, but with only 1 gram of fat! The sheer amount of fiber makes it very filling, and studies show that lentils speed up the process of losing weight: Spanish researchers found that people whose diet includes lentils four times a week lose more weight and improve their cholesterol levels compared to those who do not eat her. Eat it neat or add it to soup.

This creamy oil is addictive. And if too much peanut butter is bad for your waist, then just 2 tablespoons will provide you with healthy fats and protein for muscles. According to a 2014 study in the American Journal of Clinical Nutrition, consuming peanut butter can prevent cardiovascular and coronary diseases, the most common heart diseases. Choose oil without salt and sugar, without carbohydrate oils, to get the most benefit. If you're sick of the standard peanut butter and jam sandwiches, try adding butter to your oatmeal or mixing it into your post-workout smoothie.

Grains that have protein

20. Bread from sprouted grains

Not all bread is a ticking time bomb to nullify all your weight loss efforts. This nutritious bread is full of lentils, protein and healthy grains, as well as barley and millet. To fill the slices with flavor, make a vegetable sandwich that is incredibly healthy for you. Pair two slices of sprout bread with hummus, avocado slice, roasted red pepper, cucumber, onion, spinach and tomato.

This nut-flavored, gluten-free cereal may be small, but full of healthy nutrients. It has a lot of fiber, essential amino acids, calcium and vitamin C - not all cereals can be found like this. To reap the benefits for yourself, swap out your morning oatmeal for a protein-rich porridge. Mix 125 grams of panicles with 125 grams of water, add a pinch of salt. Let it boil, lower the heat and cook for another 15-20 minutes. Remove from heat, add apples, cinnamon and a little peanut butter.

Even though you've never heard of this hearty cereal before, it could be your new favorite. This wheat and rye hybrid contains 12 grams of protein in 125 gamma, and is also rich in brain-healthy iron, potassium, magnesium and fiber. Use triticale instead of rice, mix it with soy sauce, fresh ginger, cloves, shiitake mushrooms, and green soybeans for a healthy, Asian-inspired meal. If you prefer to cook in the oven, use triticale flour instead of regular baking flour.

Dairy products rich in protein

23. Gruyere cheese

Here's a great excuse for wine and cheese: This Swiss cheese contains 30% more protein than an egg, plus a third of your daily vitamin A requirement. two if a man to lower bad cholesterol and benefit from the antioxidant resveratrol.

Yogurt can become one of your main allies when losing weight. A study published in the Journal of Healthy Nutrition found that probiotics, such as those found in creamy, delicious yogurt, helped obese women lose almost twice as much weight as those who did not consume probiotics. All study subjects were on a low-calorie diet, but after 12 weeks, those who ate probiotics lost 4.5 kilograms, while those who did without them only 2.5. Also: those who ate edible bacteria continued to lose weight even after 12 weeks, and lost about 6 kilograms! What happened to those who did not consume the bacteria? They kept their weight but didn't lose another gram. The beneficial bacteria in probiotics help boost your metabolism and boost your immune system, but you need to choose your source carefully. Yogurt is a great way to get protein and probiotics, but you need to read labels to be healthy. Most contain sugar, which outnumbers the protein content.

25. 1% organic milk

Organic cows are very different from those fed hormones and antibiotics. And if they do not have antibiotics, then they will not get into you either. Grass-fed cows have higher levels of omega-3 fatty acids and 2-5 times more conjugated linoleic acid (CLA) than their corn-and-grain-fed counterparts. CLA contains a group of chemicals that provide a host of benefits, including supporting the immune system, strengthening bones, improving blood sugar regulation, burning fat, reducing the risk of heart disease, and keeping the body fit. While skim milk may have fewer calories, many vitamins are fat soluble, which means you won't get the full benefit of the alphabetical nutrients unless you opt for milk with at least 1% fat.

Nuts and seeds

26. Chia seeds

One of the main rules of a balanced diet is to maintain the correct ratio of omega-6 fatty acids to omega-3 fatty acids. A 4:1 ratio is just perfect, but modern nutrition is more like 20:1. This leads to inflammation, which can lead to weight gain. Agree, it is not very cheap to eat salmon every day, but a handful of chia seeds - one of the most saturated omega-3 foods in the world - in smoothies, salads, porridge, pancakes or even desserts is quite affordable and simple.

27. Pumpkin seeds

Dr. Lindsey Duncan, a nutritionist who has worked with Tony Dorset and Reggie Bush, is a big fan of pumpkin seeds. “A handful of raw or toasted pumpkin seeds can give you a natural boost to power your entire workout,” she says. "They are a great source of protein, healthy fats, phosphorus and zinc, which provide extra energy support to make the most of your time in the gym." Add them to salads and rice dishes, or eat them raw.

Think of almonds like a natural diet pill. Studies that have looked at overweight or obese adults have found that when combined with a diet, eating just 60 grams of nuts can promote weight loss more effectively than snacking on complex carbohydrates and sunflower oil - and that's in just two weeks! (And after 24 weeks, those who ate nuts lost 62% faster!) For optimal results, eat your daily allowance before hitting the gym. Almonds, rich in the amino acid L-arginine, may actually help you burn more fat and carbs during your workout, according to a study published in the Journal of the International Society for Sports Nutrition.

Cashews are an excellent source of protein, phosphorus, magnesium, calcium, and copper. He cannot be ignored. Magnesium has an incredible amount of benefits, such as helping the body get rid of constipation, insomnia, headaches and muscle spasms, it also regulates the immune system and supports brain function. They also contain a large amount of biotin, which will make your hair shiny and luxurious.

We hope that the next time you want to know which foods are high in protein, you just take a look at our article and go shopping in peace!

Proteins are the main element of biological life on our planet. This compound, very diverse in structure and species specificity, is a polymer based on carbon, nitrogen, hydrogen, oxygen and other elements. The completeness of products - sources of proteins (proteins) is determined by the presence of such essential amino acids and the possibility of their assimilation. Also, in addition to proteins, products contain additional organic and inorganic compounds that affect their usefulness and digestibility, as well as the ability to regulate biochemical processes in the body after their assimilation.

Why is it important to eat high protein foods?

Enriching your diet with protein-rich foods is important for a number of reasons. One of them is the fact that protein (or protein, as it is also called) is involved in the structure of muscle tissue. It is for this reason that high-protein nutrition is recommended for professional athletes, fitness enthusiasts, and children. foods with the highest protein content.

Supporters of a healthy lifestyle and quality nutrition should be aware that their daily protein requirement is calculated based on weight. For every kilogram of human weight per day, there should be 2 grams of protein. That is, if a person weighs 70 kilograms, then a day he should include about 140 grams of protein in his food. Studying the list of foods that contain a lot of proteins, you can see that some of them are quite high in calories, while others, on the contrary, provide very little energy. This fact should also be taken into account when choosing the right diet.

On the other hand, according to experts, the daily requirement for proteins should generally be 40% of the total food intake. This is one of the keys to good nutrition.

Protein is very important to eat for physically active people, because it is able to restore the expended energy of a person. When an excess of protein occurs in the body, it does not turn into fat and does not lead to the appearance of extra pounds, unlike carbohydrate foods. Before the main table of proteins in foods is described, it is worth paying attention to the negative qualities of protein foods.

Energy value of proteins

With the energy consumption of the human body, protein performs important functions as an energy source. In the process of digestion, energy, which is extremely important for the life of the body, is released from foods - this is the energy value or calorie content, which is measured in kilojoules (kJ) or kilocalories (kcal).

The average energy value of protein is 3.8 kcal/g or 16 kJ/g. It may vary depending on the composition of the product.

Protein in cheese, cottage cheese and milk

Cottage cheese contains about 14% protein. It is very beneficial for the body. It is high in calcium, which in some cases may be required for protein processing. Depending on the fat content of the cottage cheese and the protein content in it may vary slightly. It is recommended to add fat-free cottage cheese to the diet. how much protein is in one egg.

Hard cheese is made from cottage cheese. But the protein content in it is twice as much. So, on average, 100 grams of cheese contains about 30 grams of protein. It is worth noting that hard cheese is very high in calories, and you need to add it to the diet in small quantities.

The table of proteins in products contains information that milk consists of only 5% of them, despite the fact that cottage cheese and cheese are its derivatives.

Protein content in meat products

Both animal and vegetable protein are very important for the body. The list of products containing it should start from the first. Animal protein is also called a complete protein. This is due to the content of a complete amino acid complex in it. list of protein products.

Products containing protein in large quantities of animal origin are meat products. Their list starts with chicken and turkey. Every 100 grams of chicken or turkey meat contains about 20 grams of protein. From these products, it is easily digestible. In addition, these two types of meat are considered dietary due to their low calorie content. They must be added to a balanced diet.

Products with the highest protein content can also include another type of meat - beef. There are about 25 grams of protein per 100 grams of beef meat. But it is much more difficult for the body to digest. That is why it is better to eat it boiled.

A large amount of protein is found in beef, pork or lamb liver. About 18 grams per 100 grams of product. It is recommended to use it in a stew.

There are other foods that contain large amounts of animal proteins. It's fish and seafood. It is a storehouse of protein and other useful trace elements. Any fish is easily digested by the body, which absorbs all the nutrients. Supporters of a healthy diet should definitely include this type of protein-containing food in their diet.

Protein in eggs

When it comes to protein-containing products, the question of how much protein is in one egg is considered natural. vegetable protein food list.

Chicken eggs come in a variety of sizes and weights, but on average two eggs make up 100 grams of total weight. Accordingly, one egg can contain about 50 grams of mass. 100 grams of such a product accounts for 17% of proteins. This means that one egg contains about 8.5 grams of protein.

It is from this product that protein is absorbed best. Its calorie content is quite low. Chicken eggs also contain many useful acids that are involved in important metabolic processes in the human body.

Protein in cereals

Protein is found in a number of cereals. In addition, each of them is useful for the good functioning of the digestive system. Protein in foods, that is, in cereals in this case, is contained in different quantities. But it is absorbed equally well. What foods are high in protein.

Buckwheat groats contain 12% vegetable proteins. It is very beneficial for the body. Oatmeal is no less useful and comes second on the list in terms of protein content. It has 11 grams of protein per 100 grams of cereal. Wheat groats are on the same position as oatmeal. It also contains 11 grams of protein.

Completing the list of cereals rich in protein is rice and corn. They contain 7-8% protein content. Porridges are very useful for the human body, but when adding them to the diet, it is worth remembering that carbohydrates make up the bulk of them.

Other High Protein Foods

There are other favorites in terms of protein content. What foods are high in protein? First of all, it is soy, lentils and Brussels sprouts.

A product such as Brussels sprouts contains only 9% of proteins by weight. But it is low in calories, and in order for it to be absorbed by the body, a large amount of energy is required. Therefore, 9 grams of protein per 100 grams of such a product is considered quite a lot. Because of this, this product is classified as high in protein. protein in foods.

Soy contains vegetable protein. The list of foods containing protein puts her at the top of the list. It contains about 14 grams of protein in every 100 grams of product. It can be called the first in the composition of protein in plant products. It is known as a product that is often used instead of meat in the food industry. But in the daily diet, it is better for her to take the place of a side dish. She can replace porridge.

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 products:

Nuts:

How to lose weight with protein

It is not uncommon to have a question regarding weight loss with the help of foods containing a lot of protein. It's possible. Diets with a predominance of protein foods are considered quite successful. This is due to the fact that protein is not converted into fat. It is worth noting that with such a nutrition system it is strictly forbidden to refuse carbohydrates. They should be at least 100 grams per day. For weight loss, you should use only a list of products, where there are quite a lot of proteins and which are easily digestible and are considered low-calorie. First of all, it is chicken, turkey, cottage cheese, eggs, Brussels sprouts, soybeans.

Protein nutrition: menu for the week

Protein nutrition is most often chosen by those who follow the figure, go in for fitness, bodybuilding or professional sports. Protein diets for weight loss have gained great popularity. The principle of such a diet is that a deficiency of carbohydrates is created, which are the main sources of energy. As a result, metabolic processes are restructured, and fat deposits begin to be consumed.

For weight loss, a large number of various protein diets have been developed. Some diets include a complete rejection of carbohydrates and fats, some allow a small amount of them. All diets have both advantages and disadvantages, as well as one common minus - an unbalanced diet. Nutritionists advise using protein diets with caution and only for the duration of weight loss.

The protein menu includes low-fat foods. Products are recommended to be boiled, stewed, baked or steamed.
Sugar, all fast carbohydrates and high-calorie sauces are completely excluded. You need to eat at least 4 times a day.

First day

• Breakfast - low-fat cottage cheese.
• Lunch - yogurt and one grapefruit.
• Lunch - two chicken breasts, broccoli, a cup of curdled milk.
• Dinner - a cup of cottage cheese, 1 medium grated carrot.

Second day

• Breakfast - yogurt, apple.
• Lunch - any lean meat, cheese, tomato, bell pepper.
• Lunch - 200 g of fish, carrot salad, 0.5 apple and celery.
• Dinner - vegetable salad, two eggs.

The third day

• Breakfast - yogurt and a glass of strawberries.
• Lunch - a cup of grainy cottage cheese with parsley.
• Lunch - two chicken breasts, spinach, 0.5 cups of fermented baked milk.
• Dinner - 200 g of meat, zucchini and tomato salad, 2 slices of ham.

Fourth day

• Breakfast - a cup of cottage cheese.
• Lunch - curdled milk, 0.5 cup raspberries.
• Lunch - 200 g of any lean meat, carrots, milk.
• Dinner - vegetable with herbs, 2 eggs.

Fifth day

• Breakfast - yogurt, two tangerines.
• Lunch is a cup of grainy cottage cheese.
• Lunch - 200 g of any sea fish, tomato salad with parsley and red pepper, yogurt.
• Dinner - 200 g of cottage cheese, an apple and one carrot.

Sixth day

• Breakfast - cottage cheese, milk.
• Lunch is sour milk.
• Lunch - two chicken breasts with beans, yogurt.
• Dinner - two slices of ham with corn and broccoli, an egg.

Seventh day

• Breakfast - kefir, half a cup of any berries.
• Lunch - a cup of grainy cottage cheese, a slice of ham.
• Lunch - roast chicken liver, leaf salad with an apple.
• Dinner - yogurt with fruit.

A prerequisite for this diet is to drink 2 liters of water per day and take vitamin complexes so that a deficiency of nutrients does not form in the body. The menu is approximate and products are subject to change.

Every person who wants to look good and feel great should closely monitor their diet and understand why certain dishes are on their menu. To do this, you need to know what they are made of and what are the products bought in the store, what is their composition.

Probably everyone knows that all food (its composition) can be divided into three main components: fats, carbohydrates and proteins. Any nutritionist will confirm that each of these components is necessary for a complete and healthy diet. It is impossible to eat right, completely excluding from the menu, for example, fats, but an excess of, say, proteins or carbohydrates is also dangerous.

It is important to find a balance and choose a diet that will only benefit your health. Today we will talk about how to choose foods rich in protein in order to saturate the body with high-quality building materials.

Why is protein so important?

The protein that enters the body with food is broken down by digestive enzymes into amino acids, which are necessary for:

• building muscle tissue;
• flow of recovery processes in cells;
• keeping skin, hair and nails healthy and beautiful.

Children are especially in need of food with a high protein content, as their body is in the process of growth, as well as professional athletes or those people who visit the gym in order to tidy up their bodies and increase muscle mass.

The daily rate of protein consumed is approximately 2 g per kilogram of body weight, that is, it will not be difficult for anyone to calculate this amount for themselves. For example, a person weighing 60 kg should consume 120 g of protein every day. Nutritionists say that on average, foods with protein should make up about 40% of the total amount of food.

The benefits of protein nutrition

The popularity of a diet based on foods high in protein is due to its real effectiveness. The fact is that protein, even if it enters the body in too large quantities, is not converted into fat, but is processed and excreted naturally.

That is why those who want to lose some weight and keep the body in good shape often choose protein-rich foods as the main component of their diet, minimizing the consumption of carbohydrates and fats.

The positive aspects of such nutrition are as follows, if you do not abuse the restrictions.

• Indeed, extra pounds are gradually disappearing, as the body is forced to draw strength by burning fat reserves.
• The described food and protein-rich dishes are very satisfying, so the feeling of hunger does not haunt.
• By eating meals rich in protein, you can avoid such unpleasant phenomena as hair loss and brittleness, delamination of nails.
• Muscle tissue does not suffer, and it is precisely thanks to the work of the muscles that excess fat in the body is burned.

As you can see from the above, there are quite a few reasons to include foods with the highest protein content on the menu, but does this mean that you can build your entire daily diet on them? Definitely - no!

The dangers of too much protein

• The body absorbs and uses for its intended purpose only the amount of protein that it really needs. By the way, the highest figure is 30 g per meal. That is why it is recommended to eat often and in small portions. Excess protein is processed, and calcium is necessarily involved in this process. When this substance in the incoming food is not enough for the body, it has to be extracted from the bone tissue, which can lead to diseases of the musculoskeletal system.
• The high protein content in the food consumed increases the load on the kidneys, which is harmful even for a healthy body. If a person has some kind of malfunction in the functioning of this organ, then the amount of proteins in his diet should be strictly limited to the mandatory daily allowance.
• Speaking about which foods are rich in proteins, people are accustomed to first of all mention food of animal origin, forgetting that it is saturated with cholesterol, antibiotics and other harmful additives that are dangerous to health. Wouldn't it be better to pay attention to the rich variety of plant foods that also contain this important and necessary element?

It is clear that the abuse of protein food will not bring anything good, because even the best foods, eaten in unlimited quantities, turn into food waste and harm the body.

What food should you choose?

Using the table, you can easily calculate the amount of protein that enters the body with a particular product, and make a suitable menu for a few days in advance.

Of course, the table does not represent the entire list of products that contain protein, this is only a small part. Nevertheless, it becomes clear that cereals are not only carbohydrates, as is commonly believed, but also proteins! And nuts and seeds can be a quick and very healthy protein snack when there is no time for a substantial meal.

Special mention should be made of peanut butter. Being a 100% plant-based product with a rather impressive protein content, it should be consumed with caution due to the high fat content of the product. A small sandwich of whole grain bread and a thin layer of peanut butter is best eaten for breakfast or just in the morning as a treat, but you should not get carried away with it.

Vegetables and legumes

Perhaps for many this will be a discovery, but vegetables and legumes also contain this component, indispensable for a healthy diet! In addition, the gifts of nature have a very rich vitamin composition, which is extremely important.

And the fiber they are rich in is essential for the normal functioning of the digestive system.

Soy and all products based on it can be safely attributed to plant foods with the most significant amount of protein.

• Soy tofu cheese is not only tasty, but also incredibly nutritious, it is used both as a separate dish and in salads with fresh vegetables and herbs.
• Soy meat. If the product is of proper quality, then it is really very tasty! Supporters of a healthy lifestyle are happy to cook this healthy food, combining soy meat with boiled or stewed vegetables, with cereals and other side dishes.
• Soy milk has a very delicate and pleasant taste, it can serve as an addition to other dishes or as a basis for some of them.
• Beans of all varieties, chickpeas, any lentils, green peas - all these are products whose protein content allows you to safely include them in the diet of an athlete and every person leading an active lifestyle.
• Tender asparagus, spinach, Brussels sprouts - until recently, these protein-rich vegetables seemed exotic. Now there is no need to travel to distant countries to try dishes prepared from these products, everything can be purchased at the nearest supermarket and build an exquisite vitamin dinner in your own kitchen.

Of course, vegetables differ in calorie content and composition. For example, Brussels sprouts contain a negligible amount of calories and carbohydrates, while potatoes are quite high in calories and are considered a good source of energy, since they contain useful “slow” carbohydrates.

Fruits

The world's most nutritious fruit is the avocado, also known as midshipman's oil, the poor man's cow, and the crocodile pear. This delicious fruit is mentioned in many recipes for healthy and healthy dishes.

In addition to avocados, proteins are found in the following fruits: oranges, apples, mangoes, pineapples, pears, kiwis, peaches, nectarines, apricots, plums, etc. It is not in vain that nutritionists say about the need for fresh vegetables and fruits on the menu! This natural food contains such an abundance of useful substances, vitamins and microelements that no synthetic multivitamin complexes can replace them.

Mushrooms

Great source of protein and insanely delicious food! Mushrooms, oyster mushrooms or wild mushrooms, served as a hot soup or goulash, always delight both the eye and the stomach, give strength and supply the body with protein. Of course, forest mushrooms are a real delicacy, but in order to have fun without risking health, you need to have knowledge and experience in this area. Poisoning with inedible mushrooms can have very serious and terrible consequences. It is also important to collect them only in a clean forest, where the soil is not poisoned by any chemicals. Mushrooms, like sponges, absorb the juices of the earth.

Summing up

There are a lot of high-protein foods, each of which is worthy of attention. I just want to note how important it is not only to choose healthy food, but also to cook it correctly.

Ideally, whenever possible, it is better to avoid heat treatment of those foods that are good and raw. The word "fry" should be forgotten altogether.

Salt and sugar are not the best addition to dishes! Refusing them, after a while you can be amazed at the brightness and variety of flavors of healthy food. It would be nice to replace salt with dried seaweed, and instead of sugar, use a little honey or sometimes enjoy dried fruits.