Foods with the highest protein content. List of herbal products

PP is a fashionable modern designation for daily proper nutrition, which has replaced the previously popular rigid diets. Those who eat right and balanced, wisely consume foods high in protein, prolong their youth and achieve healthy longevity, this is a well-known fact.

The usefulness of food is determined by its composition and nutritional value for the body, but, unfortunately, often on the table we have empty, useless and even harmful food. By thinking about the composition of the food you eat and applying the knowledge gained from this article, you can significantly improve the quality of life, put your body in order and keep it in shape, and improve your overall well-being.

Let's see why protein is so important for a person who wants to be healthy and beautiful.

First, protein is a natural building block in the body. Without a sufficient amount of protein, the formation of new tissues is impossible - muscles, internal organs, blood and immune cells, hair, nails, skin, enzymes, hormones, collagen, elastin.

The protein that comes with food is processed by the intestines into amino acids and delivered through the liver with blood to all tissues and organs. The liver produces some amino acids itself, and some supposedly can only come from outside. There are 8 essential amino acids (10 in childhood), they are involved in metabolic processes, provide energy, restore, nourish and protect tissues.

Signs of protein deficiency are especially noticeable in people under 30 years of age: flabbiness of muscles and skin, wrinkles, lethargy, poor condition of hair and nails, increased weight, pallor, immune disorders, manifested in frequent colds, acne, rashes, as well as constipation, chronic fatigue and high stress levels.

According to modern research, the daily intake for an adult healthy person is 1-1.5 g / kg of body weight (minimum 40 g per day) from the 4th month of pregnancy - 2 g / kg of body weight, for athletes the daily dose of protein can be 120-150 g .

Child aged 1-3 years. should receive protein at the rate of 4 grams per kilogram of weight, from 3 to 7 years - 3.5-4 g / kg; at 8-10 liters. – 3 g/kg; from 11 l. Up to 16l. – 2.5–2 g/kg. It is important that the amount of protein supplied with food in a child is greater than that excreted by the body (positive nitrogen balance), otherwise development and growth are disturbed.

Contrary to popular belief, it's not just people who cut out animal products that suffer from protein deficiencies. Consuming low-quality meat products, and even combining them incorrectly, a shortage of the daily dose of protein, even the minimum 40 grams, is observed in a very large number of people, especially among people with a low income level.

Protein in food

For a long time it was believed that the body can obtain essential amino acids only from animal products, but in fact this is not the case (confirmed by research by Swedish scientists at Karolinska University, German scientists from the Max Planck Institute). There is also a theory that all amino acids are capable of producing a healthy human intestinal microflora (the work of Academician A. M. Ugolev in 1958 on adequate nutrition for species).

In addition to animal products, many plant products contain absolutely complete and better digestible proteins in the right amount. We get proteins or proteins by eating meat, dairy products, eggs, legumes, cereals, nuts, fruits, vegetables, organ meats (liver), seafood and mushrooms.

By adhering to some principles, you can increase the amount and quality of digestible protein in food:

during the day, each meal should contain some amount of protein;
the maximum dose of protein - for dinner;
to gain muscle mass, it is recommended to consume proteins 30 minutes before and 15 minutes after training;
cottage cheese contains a hard-to-digest protein, so it is better to use it separately from everything, adding only fermented milk products;
of the cheeses, the most useful are young and homemade, like feta cheese, Adyghe, suluguni, that is, cheeses similar to cottage cheese, and it is better to eliminate excess salinity by washing the cheese in boiled water. Processed cheeses are not healthy;
meat, fish, offal is best consumed in boiled, baked, stewed form.
Combine with legumes, herbs or vegetables (except potatoes). Smoked products, lard, semi-finished products are not healthy foods, they are rather half empty, half harmful. When eating meat with alcohol, be prepared to reduce the dose of incoming protein and release alcoholic poisons that interfere with the digestion of animal proteins;
milk is also recommended to be consumed separately, as it coagulates under the action of gastric juice, clings to other food, preventing it from being digested, and then it rots in the intestines. Drink better in small sips (for example, make “golden milk” with turmeric for the evening), holding it in your mouth, and after milk, eat dried fruit;
eggs also contain hard-to-digest protein, combine them with greens and vegetables, neutralizing cholesterol from the yolk;
the absorption of proteins is hindered by acids like citrus fruits, tomato - inhibiting the process of digestion at the output, we again have processes of decay in the intestines;
bread (except whole grains), cereals, potatoes - high-starchy carbohydrate food, should be consumed separately;
one type of protein per meal. Cheese with meat is bad for digestion, cheese with nuts is also bad, and so on.
fat is also recommended to be consumed separately from proteins, it can be used together with starchy foods (do not add butter or vegetable oil, cut off the skin and fat from meat).

Meat products

Getting a complete, easily digestible protein from meat is the easiest way. In beef and lamb, 75-80% of complete protein, in pork - 90%. The breed of livestock affects the nutrient content of their meat. Also, the amount of protein in meat depends on the sex of the animal: females have more protein in meat than castrated animals, and those, in turn, have more than calves and lambs. The older the animal, the lower the protein digestibility in its meat. Pork is better digestible than bovine meat.

During heat treatment (for example, boiling), especially in small pieces, the rigid collagen in the meat protein becomes a water-soluble substance that can be digested by human gastric enzymes. When frying, a certain amount of amino acids (lysine, methionine, tryptophan) can be destroyed; salting meat practically does not reduce the content of amino acids, but canned meat has a protein value almost half as much. Remember that meat cannot be fully digested in any form and is digested up to 5 hours.

Dairy products

Dairy products are indeed relatively rich in casein protein and other important trace elements, but protein from them is not very well absorbed, especially by adults. Increasingly common among the population is such a feature of the body as intolerance to lactose (milk sugar).

Sour cream is good for improving digestion, cottage cheese is useful for stomach ulcers, as well as high blood pressure, but not for exacerbations of gastrointestinal diseases. Of course, we are talking only about natural food. Forget about yogurt, cheese, sour cream products and carefully read the labels on the packaging in the supermarket if your health is important to you.

Dairy products should not be abused, as they increase the acidity in the stomach, and the body uses up its mineral reserves, including calcium, to neutralize the acid. This happens because after the age of 10, people no longer produce special enzymes that can break down casein proteins and lactose.

Another trouble with dairy products is related to the way large livestock concerns operate - dairy animals are injected with antibiotics in large quantities, and they also have an increased level of hormones, which affects the immunity and oncological predisposition of meat and milk consumers in a bad way.

Casein in the process of processing by the body turns into casomorphin and is addictive - especially cheese.

Eggs

The egg has an excellent balance of all amino acids, it was even taken as an ideal when compared with other products in terms of protein usefulness. Egg white protein is highly digestible. Boiled eggs are best eaten, a raw egg causes the binding of certain vitamins, destroys enzymes, and also carries the risk of salmonellosis. The yolk is much less useful as it contains a lot of bad cholesterol.

cereals

In cooked cereals, you can find from 7 to 25 g of protein per 100 g (cereals on the water). But the protein of them is absorbed only by 45-50%. Also, cereals are valuable in useful complex carbohydrates. Do not add sugar and butter to cereals - greatly increase the dietary value of this product. The amino acid set becomes complete when cooking cereals with milk.

Most of the protein is in quinoa (quinoa), buckwheat, semolina, millet, pearl barley, and now rare amaranth groats (shiritsa). Fresh sprouts of cereals and beans are rich in amino acids and proteins: soybeans, flax, wheat, beans and others.

Cooking cereals at high temperature, grinding them improves digestibility. Cereals such as: wheat, rye, barley and oats, when abused, are dangerous due to their high gluten content, but a plate of porridge in the morning will not cause harm, unlike sausages, semi-finished products, chips and other "goodies", where gluten is added on an industrial scale. In the case of an existing allergy to gluten (celiac disease), even cereals with its content should be excluded.

Seitan is an artificial vegetable "meat", almost 100% gluten, contains 25% protein. There is much more protein in legumes: soybeans, peas, beans, lentils, mung beans, chickpeas - up to 25g, this is more than in any other product!

One of the unpleasant problems associated with cereals is bugs, which really like to settle in them. They poison the whole package with cereals with the products of their vital activity, not to mention the fact that it looks very unappetizing. Buy cereals only in their original packaging without damage and holes, follow the expiration date and follow the rules for sealed storage at home.

Another popular modern "horror story" about cereals and grains (as well as fruits and vegetables, and animal products) is GMOs and harmful fertilizers used in the cultivation of cereals. In general, the harm of GMO products has not yet been clearly proven. Try to give preference to products grown in the ecologically clean area closest to you (usually this information is on the packaging).

Foods high in protein

Summing up the above, it is best for the body to get the required amount of protein by eating the following foods properly cooked: meat, fish, eggs, cottage cheese, buckwheat, soy (in the form of tofu, soy meat), beans, peas, pearl barley, quinoa, and mushrooms and nuts.

Let's talk more about the last two products. Edible, organically harvested and properly processed mushrooms have a high nutritional value. When grinding (especially when grinding dried mushrooms into powder), cooking, chitin is destroyed, due to which the protein digestibility in them reaches 70%, and the protein content on average becomes 20 g. Mushrooms contain 18 amino acids, including all essential. The danger of mushrooms (except for individual intolerance) lies in their ability to accumulate harmful substances (heavy metal salts, radiation), so do not buy mushrooms from unfamiliar people, especially along the highway.

Nuts are a very valuable and healthy food product in terms of the content of both protein and essential fatty acids, vitamins, micro and macro elements. You can’t eat a lot of them because of the high fat content (albeit healthy), on average, 60 g of nuts contains 400 kcal, this is the calorie content of a good lunch, and eating more than 100 g per day is a harmful excess. Essential amino acids are present in most nuts. Most of the protein is in peanuts (although in general it is not a nut, but a legume, moreover, it is very high-calorie), cashews, pistachios, almonds, and also in sunflower seeds (and this is a cereal). With nuts, the main rule is moderation.

Even among plants, corn, Brussels sprouts, broccoli, spinach, pumpkin seeds and cocoa powder can boast a relatively high content of easily digestible protein.

Table of proteins in food

These tables show the comparative protein content in descending order (mg per 100 g of product).

Meat products

chicken (boiled breast) 29

beef (boiled) 25

boiled beef tongue 23

turkey (boiled breast) 20

goose (baked in foil) 18

pork (baked) 16

chicken gizzards in sour cream 16

lamb (baked) 15

stewed beef liver 14

doctor's sausage 12

boiled sausages 11

chicken hearts in sour cream 8

beef broth 0.6

Dairy products, eggs

cottage cheese 5% 17

quail eggs 13

hard boiled chicken eggs 12

natural yoghurt 2% 4

sour cream 10% 3

cow's milk 2.5% 2

cream 20% 2

Seafood

Dried vobla (Caspian) 46

salted red caviar 31

salted salmon 21

tuna in own juice 21

boiled squid 21

shrimp boiled 18

salted Atlantic herring 17

pollock baked 16

squid stewed in sour cream 12

Mushrooms

dried boletus 35

dried boletus 24

dried white 20

boiled boletus 9

chanterelles fried with onions 6

white fresh 4

fresh champignons 4

mushroom cream soup with cream 2-6

milk mushrooms fresh 2

pickled mushrooms 2

mushroom soup with buckwheat 0.6

nuts

Manchurian walnut 28

pistachio 20

almond 18

walnut 14

brazil nut 14

pine nuts 11

almond milk 3

Cereals, legumes, cereals

sunflower seed sour cream (urbech) 25

sunflower seeds raw 20

soy meat boiled 18

soybean sprouted 13

oatmeal with milk 10

boiled chickpeas 9

boiled lentils 8

boiled beans 8

millet porridge 5

fresh peas 5

pea 4

canned green peas 4

buckwheat porridge 4

pea cream soup 2

semolina 3

boiled rice 3

soy milk 3

Vegetables, fruits, berries, herbs

pumpkin seeds 24

canned olives 18

dried beets 9

dried onion 8

dried celery 8

dried carrots 7

Brussels sprouts 5

dried wild rose 4

parsley 4

dried apricots 3-5

blackberry 2

bananas 1.5

citrus fruits 0.9

Harm of protein foods

Regular excess of the daily dose of protein has a bad effect on the body: the processes of decay in the intestines begin, poisoning with decay products, metabolism is disturbed and the state of the nervous system worsens. Excessive consumption is considered to be 1.7 mg/kg of body weight more than normal, especially with a sedentary lifestyle.

The liver will not cope with the excess intake of nitrogenous compounds, it will accumulate fat, acidity will increase and calcium stores in the body will suffer. Regular abuse of meat leads to the accumulation of uric acid salts in the joints, which will create conditions for the development of gouty arthritis. On the part of the nervous system, there will be increased excitability, aggressiveness, and therefore, the cardiovascular system also suffers.

How to lose weight on protein foods

Losing weight on protein foods occurs naturally if the amount of protein in the diet is brought to the value of the daily norm, while the protein will replace some of the fats and carbohydrates. Nutritionists have developed various protein diets, consider the most famous and popular:

1. Kremlin (astronaut diet)

The appearance of this method of weight loss and muscle gain is attributed to nutritionists from the United States, which later migrated to the USSR. The point is to reduce your carbohydrate intake by replacing them with protein foods.

Nutrition rules include tracking food eaten on special tables, scoring. For 20-40 points per day, it is proposed to create a menu for yourself from the products of the list for 4 weeks: 20 points per day in the first week, 25 are allowed from the third and 30 from the fourth.

Cereals, bakery and pasta, potatoes, sugar are strictly excluded for the duration of the diet. After 4 weeks, do not attack everything forbidden - eat 60 glasses a day and you will be in shape for many years.

2. Dukan

The French nutritionist proposed his system in 1977, since then it has been developed, supplemented, tested, published and tried many times. The system is based on the principle of four stages: attack, alternation, consolidation, stabilization, during which it is necessary to follow the list of allowed foods, perform exercises, alternate protein and carbohydrate days.

3. Atkins

Dr. Atkins is an American nutritionist who seduced many Hollywood stars with his two-week weight loss system. The principles are similar: at first, the most severe rejection of carbohydrates and fats is the basis of the diet - meat, dairy foods, mushrooms, nuts, seafood; later some fruits and vegetables are allowed.

Diets have contraindications: pregnancy, lactation, diabetes, high cholesterol, constipation, unstable psycho-emotional state (depression).

4. Drying

This method is more likely to adjust the appearance of the body than weight, relevant for athletes. Drying gives the figure a beautiful relief, reveals the muscles. Sugar, bakery products are completely excluded (you can have a little whole grain bread or with bran).

Carbohydrates are consumed only slow (cereals, vegetables), a lot of fat-free protein - cottage cheese, meat, eggs, nuts, mushrooms, fish, soybeans, special sports nutrition helps a lot - pure protein. On drying, it is important to consume fewer calories than they are spent per day. You need to eat 4-5 times a day in small portions. Such a diet should not last longer than 2 months without a break and no more than 2 times a year.

Protein-rich foods are consumed around the world in ever smaller quantities. The trend has been gaining momentum for a long time, adversely affecting human health and the state of body systems.

Poultry meat is especially rich in the content of the considered element. It is not only useful, but also indispensable as a source of easily digestible protein. In addition, poultry meat has a reduced, which will be an additional plus for those who are busy choosing a diet for weight loss. This food is rich in essential amino acids, vitamins and minerals.

beef meat

Beef meat has the same set of useful qualities as poultry. It is worth noting that meat in general, in order to obtain maximum benefits for the body, is better to use boiled or stewed.

Veal

Veal is especially rich in proteins and is conventionally divided into categories. The first or second are recognized as the most suitable for consumption.

Meat of a horse or horse meat

From the point of view of the content of protein elements, horse meat of the second category, in which the percentage of protein is about 20 of the total mass, will be the best choice. Rabbit meat is one of the most useful both in terms of protein content and other substances, minerals and vitamins.

Pork

As for pork, beloved by the majority, it is, ironically, the most useless of the types of meat. Although in terms of taste it deserves attention, but nothing more. The protein in this variety is contained in negligible amounts. In addition, with regard to weight loss, pork should be the last product in the daily diet.

A fish

It is generally accepted that fish meat is the most dietary product. Protein is contained in it in an amount of 16%. In addition to protein, fish contains many nutrients and substances, the consumption of which significantly increases the general condition of the body.

Eggs

Everything from chicken to quail can contain, depending on the variety or category, up to 17% of complete protein. In addition, they are rich in acids, minerals and vitamins that are beneficial to the body, and also contain phosphorus and iron.

It is best to consume such a product boiled, because with short-term cooking, all the beneficial properties of eggs are preserved in full.

Milk products

The well-known cottage cheese is an excellent source of protein compounds in an amount of up to 18%. Of course, the choice should be made in favor of fat-free formulations. Cottage cheese can be additionally mixed with yogurt, fruits, which will favorably affect the overall digestibility.

Like cottage cheese, it belongs to the group of products rich in protein compounds. It is worth noting that cheese itself is a high-calorie product, it is worth approaching its choice from this point of view - fewer calories - more protein.

Plant food

Vegetable products enriched with protein are represented by a variety of species. First of all, the list contains vegetables and fruits. For those unfamiliar with what foods are rich in protein compounds, it is difficult to keep track of your diet. Tip: you should include familiar fruits and vegetables in it: pears, oranges and others, brussels sprouts and potatoes. Carrots, cabbage, tomatoes and cucumbers are also high in natural proteins, making their consumption essential.

The list of vegetables and fruits that are especially useful from this point of view is as follows: fruits with a stone (apricots and peaches), carrots, onions and zucchini.

How much protein in plants and plant foods! And cereals are no exception - they are an excellent option for leading a truly healthy lifestyle. Almost all of the cereals are food easily digestible by the body. At the same time, their consumption helps to improve digestion.

To summarize the accumulated knowledge, we present the names of products and their protein content. This table will be a godsend for those who are looking for a list of TOP high protein foods to add to their diet.

Beef - up to 24 gr;
Lamb - up to 20 gr;
Pork - 25;
Veal - 23;
Rabbit - 25;
Chicken - 22;
Duck - 10;
Ham, bacon and sausages - up to 18;
Liver - up to 20;
All types of fish - up to 26 gr.

As for eggs:

Chicken - 7 gr;
Duck - 3 gr;
Quail - 6 gr.

Milk - from 3 gr;
Sour cream - 3.5;
- from 20 to 25 gr.

Fruits, nuts and cereals - plant foods - are characterized by a small percentage of protein, but in general, consumption has a beneficial effect on the body as a whole and the vegetable protein contained in them is easily absorbed by humans.

Product combinations

It is worth noting that products containing the element in question in sufficient or insufficient quantities can be combined by preparing according to special recipes. So, poultry meat in apples is a classic for baking in the oven. The protein saturation of such a finished product is simply impressive and worth it to eat it regularly. Various vegetable salads with poultry meat and nuts, which also contain a sufficient amount of protein, will be a godsend for those who appreciate proper nutrition and watch their figure.

Products rich in nutrients and protein, including - a sufficient amount and they abound in store shelves, and sometimes refrigerators and shelves in the kitchen. The importance of consuming such products should not be underestimated, because nutrition in general should be varied and balanced. This will provide the body with all the substances it needs for normal functioning. The daily menu should include a variety of meats, fruits and vegetables with nuts.

It is worth paying attention to combinations of products in the form of recipes in order to cover the daily intake of food with sufficient protein content. It is important to remember that the norm is primarily your health and you should not forget about it. Quantities of up to 1.5 grams of protein per 1 kilogram of a person's own weight are suitable for consumption. Anything above this value can harm even the healthiest person.

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High-protein foods can be called the alpha and omega of a healthy diet without exaggeration. Without them, it is difficult to lose weight and almost impossible to get better - unless, of course, the goal is muscles, and not rolls of fat on the sides. Without them, the body will not be able to ensure the normal functioning of internal organs. And food, poor in such important compounds, is unlikely to be truly satisfying. In other words, any person who cares about their physical form and health has many reasons not only to know high-protein foods by name, but also to regularly introduce them into their menu.
Protein is needed for more than just muscle growth.

What is the benefit of protein

In the scientific community, high-molecular organic compounds, which we simply call proteins, are proudly called the guardians and organizers of life. And this is no accident. Once in the stomach with food, they are broken down into amino acids, which immediately begin to take an active part in the physiological processes of the body:

participate in the production of hormones;
provide blood clotting;
regulate the work of the nervous system (lack of protein affects coordination);
affect the activity of the kidneys and liver;
the delivery of nutrients to cells is also under the responsibility of protein;
without it, neither the restoration of old tissues, nor the growth and construction of new ones, including muscles, is possible;
it provides the body with energy;
some proteins act as antibodies, resisting various diseases and strengthening the immune system.

No need to think that proteins are only meat and cottage cheese!

Some of the amino acids can be synthesized by the body itself. But this part is small, so our body cannot do without regular replenishment of its reserves from the outside. And you can’t do without a list of high-protein foods that you should print out and hang on the refrigerator, or better, memorize - you will have to refer to it often.

Top 10: first assistant athletes

Let's spend a few more minutes on a little clarification. No food on earth consists solely of proteins; it will always contain a certain proportion of fats or carbohydrates, which can slow down the progress towards the goal if your task is not only a beautiful relief, but also losing weight. In this case, preference should be given to high-protein foods that are low in fat and carbohydrates. Subject to regular training, the body will completely let them build muscle tissue and will not try to put them in the folds of the abdomen.

Knowing the secrets of a healthy diet, it is much easier to achieve your goals.

On the other hand, nutritionists argue that a small amount of fat and carbohydrates will benefit protein absorption. So do not rush to clean out all the controversial dishes from the menu, leaving only the most high-protein foods without “frills” among the allowed ones. Variety has never harmed anyone, but fanaticism often does.

If your goal is weight loss

What to focus on for those who set themselves the task of losing a few kilograms, so that the muscles not only do not suffer, but also continue to increase in size?

1. Fish. It consists of a quarter of protein (100 g of the product contains 20-25 g of pure protein), is easily absorbed by the body and is full of polyunsaturated fatty acids necessary for the body to function normally. It’s difficult to get better on fish, but if you are actively fighting for harmony or are on drying, choose low-fat varieties - tuna, trout, salmon - and often diversify your diet with seafood.

Fish can be safely included in any diet.

2. Meat. Here, the undisputed favorite of athletes and adherents of a healthy diet remains chicken breast. Just like fish, it is almost a quarter protein with a minimum of fat and almost no carbohydrates, especially if you opt for skinless chicken fillet. Following the chicken is lean beef, rich in iron and zinc, which are important for men, rabbit meat and turkey meat. But pork and lamb let us down: a large amount of animal fat negates the benefits of the product.

Less fat and oil, more spices!

3. Liver. Offal will help diversify meat and fish dishes. The liver, for example, is comparable in protein content to meat, but there is little fat in it - even pork contains, at most, 5%.

Don't discount offal

4. Fat-free cottage cheese. This protein is long-digestible, so it is not recommended to eat it after a workout in order to close the protein-carbohydrate window. But during the day and in the evening, cottage cheese is always a welcome guest on your plate. Moreover, from every 100 g of the product you will receive 15-20 g of protein, which will be loaded with calcium, which strengthens bones and relieves muscle cramps.

Sugar is banned, but herbs and spices are allowed

If your goal is muscle

For those looking to bulk up, another list of foods will come to the rescue.

5. Legumes. This is a real record for protein content! Soy consists of almost half of it, and peas, beans and lentils, although they lag behind their “relative”, confidently hold second place - for every 100 g of product there are about 20 g of the purest vegetable protein, as close as possible in composition to what found in meat. However, it was not without a fly in the ointment here either: a third of soybeans are fats, and other legumes are full of carbohydrates.

Pea porridge is as satisfying as mashed potatoes

6. Cheeses. Pleasant taste, 20-35% protein, calcium… What else is required from a product intended for sports nutrition? If cheeses had a little less fat, we would have an ideal source of protein. Alas, fat is sometimes present in equal proportions with protein, so use cheese with caution - it will significantly increase the calorie content of the diet.

A slice of cheese, an unsweetened cracker - and the snack is ready

7. Nuts. A good choice for a snack: filling, healthy and, on average, 20% protein. No wonder they are present on the menu of any bodybuilder who diligently builds mass. True, fat in strong nucleoli is at least twice as much as protein, so you need to eat them with caution.

Peanuts are high in protein, but almonds and walnuts are lower in fat

8. Eggs. 10-12% protein makes this product an indispensable assistant in mass gain, but if you are losing weight or are concerned about creating relief, you will have to give up the yolks. Too much fat is concentrated in them - up to 35%.

9. Cereals. Buckwheat, oats, rice, millet and barley will serve as a delicious side dish, a valuable source of protein (up to 15%) and will not hit the budget. One thing is bad, cereals, with all the desire, cannot be classified as high-protein foods with a low carbohydrate content: in some of them, the amount of these compounds dangerous for harmony can reach up to 70%.

Grains contain not only proteins and carbohydrates, but also minerals

10. Bread. Surprised? Meanwhile, bread contains 5-8% protein, which makes it an important contender for your attention. The main thing is to choose varieties with a lower content of carbohydrates, and a large amount of vitamins. Such as wholemeal rye bread, which can rightfully be called a bodybuilder's assistant both in losing weight and gaining mass.

If you do not get carried away eating bread, it will only benefit

comparison table

For better clarity, we present you a table of high-protein foods indicating the amount of fat and carbohydrates.

Video: 10 Cheap Protein Sources

10 of the cheapest, but at the same time effective mass gaining products according to the Kukharim channel:

Why is protein so important? Protein is the main macronutrient involved in the processes of building and repairing cells, fat burning, appetite control. It also regulates the release of glucose into the blood, which protects us from hyperglycemic surges, gives strength and energy.

It is advisable for people with low physical activity to consume 1 gram of protein per 1 kg of their weight per day, for athletes this value is 1.5-2.5 g / kg. It is important not to exceed the value of 2.7 g / kg, as excess protein can disrupt kidney function and cause serious consequences.

It is very important that your food is not only tasty and varied, but also balanced in all components. You should not give up protein, even if you are a vegetarian, you just need to choose the products that suit you.

To do this, check out our list.

Greek yogurt

Regular yogurt has enough protein, but if you make Greek yogurt by removing excess whey, you get a thick tasty product with an incredible amount of protein, up to 23 grams per 100 g. This yogurt is also a source of calcium and probiotics.

Cottage cheese

Curd contains easily digestible protein.

The favorite dairy product of all athletes carries up to 18 g of protein, mostly represented by easily digestible casein. You can make delicious diet desserts from cottage cheese, or you can eat it just like that, including at night.

Cheese

When choosing cheese, you should focus not only on its fat content, but also on the protein content, the higher this value, the better. If you are, then try low-fat ricotta and mozzarella, Adyghe cheese, 5-7% versions of your usual cheeses.

Milk

The best choice would be non-skimmed milk, but 2-2.5%. In addition to a few grams of protein, you will get the necessary amount of fat, with which vitamin D will be absorbed.

Soy milk

If you can not stand the cow , then try . It's low in calories, high in protein, and great for shakes and smoothies.

Eggs

Egg white is considered the standard of protein. It is easily digestible, provides most of the essential amino acids, and is available at any grocery store at an affordable price. Now a new product has appeared on the Russian market - bottled pasteurized egg white. Now you do not need to think about where to put the yolk, which is especially important for people who adhere to proper nutrition and eat 6-10 or more proteins per day.

Beef, veal, pork tenderloin

A steak contains up to 1 gram of protein for every 7 calories. It is one of the most delicious and favorite source of protein for men. Unfortunately, the price of quality meat does not make it affordable for everyone.

Chicken breast

This product, along with eggs, is the most popular among adherents of a healthy lifestyle. Chicken breast can not only be boiled or fried, but also stewed, cutlets and sausages can be made from it. It turns out to be especially tender if you cook it in an air grill, after marinating it.

Turkey breast

Turkey fillet is more expensive than chicken, but for those who want to get the same amount of protein (from 20 grams per 100 g) and diversify the menu, turkey breast is a great option.

Tuna

Halibut

Halibut has fatty white meat rich in protein and few bones.

This fish has a lot of not only protein (from 20 grams per 100 g), but also fat (more than 2 grams), so try not to eat it too often.

Octopus

If you love seafood, then you are very lucky, because all of them are rich in protein and healthy fats. So, in octopuses from 25 grams of protein.

Salmon

You can eat salmon grilled, fried, boiled, baked, combined with vegetable salad or asparagus. Each steak has over 20 grams of protein.

Tilapia

Delicate white fish that is very easy to cook in the oven or in a slow cooker. Minimum cost and as much as 21 grams of protein per serving.

Legumes

Beans, chickpeas, peas, lentils are sources of high-quality vegetable protein and complex carbohydrates. In every 100 grams of beans from 10 grams of protein.

Peanut paste

In just 2 tablespoons of this delicacy, as much as 8 grams of vegetable protein. But do not forget about the content of a large amount of fat in the paste, not without reason in other countries this product is called peanut butter.

Cocktails and smoothies

By making shakes and smoothies with the addition of cottage cheese, soy milk, protein (sports nutrition) and other protein products, you get tasty and nutritious drinks that will not only satisfy your hunger, but also help you recover from hard work.

Tofu

This soy cheese is gradually gaining popularity. It can be added to soups, or it can be fried in a small amount of oil. Protein content - 12 grams per 100 g.

Whole grains, bran, fiber, cereals

These foods also have a lot of protein, but it would be better to combine them with something from our list. For example, whole grain toast with peanut butter, a smoothie with cottage cheese, fiber and soy milk, or chicken breast with buckwheat and vegetables.

Protein is an essential food component. In the diet of each person, at least the minimum (for his weight) amount of protein must be present, otherwise the body will not be able to function properly. Even the most picky eaters can find products to their liking. Health to you!

Video about why protein is necessary and what foods contain it, from the program “Live healthy!”

Foods that are high in protein are an important part of any meal plan. Without this nutrient, hair begins to fall out, nails begin to break, and muscles become like jelly. As a rule, one average man needs 56 g of protein per day, and a woman - 46 g.

Carbohydrates are also essential for our body as they are a source of energy. However, they stimulate the release of insulin, the main fat-containing hormone, so taking too much of them regularly can lead to weight gain.

As for fats, their excess interferes with the absorption of many elements and leads to a delay in the removal of food from the stomach, which can lead to indigestion. But of course, fats do not need to be excluded, they just need to be in small quantities.

If you want to maintain your weight and develop muscle mass, then you should eat more foods that are high in protein and low in carbohydrates and fats. Moreover, many of them are a good source of essential vitamins and minerals.

Table of foods high in protein and low in carbohydrates and fats

This table shows the approximate amount of proteins, carbohydrates and fats per 100 g of the product.

Product, 100 g	Protein, g	Carbohydrates, g	Fats, g
Eggs	19,6	0,7	10
Pork chop	26,6	0	7
Tuna	23,6	0	0,7
Parmesan cheese	38,5	4,1	10
lamb meat	24,7	0	14
Beef	26,1	0	16
Ground beef	26,6	0	15
Cottage cheese	12,4	2,7	0,6
Chicken breast	31	0	2,8
Beef liver	29,1	5,3	3,1
Cod	22,8	0,9	5
Ham	17,6	0	6
Shrimps	18	0	1,1
Crab	20	0	1,1
Tofu	16	2	5,1

Now let's take a closer look at each of these products.

Eggs

This is one of the most delicious and healthy foods. First, they are packed with nutrients and all the essential vitamins and minerals.

Secondly, they are a source of high-quality, fast-digesting protein (almost 20%), which is why athletes adore them. They are also low in calories, therefore they do not lead to the formation of body fat.

Pork chop

It also has a decent composition of nutrients - a number of B vitamins, magnesium, zinc and others.

By the way, pork contains oleic acid, which is considered the most valuable monounsaturated fatty acid.

In general, pork chops are a very high protein, low carbohydrate food.

Tuna

Tuna meat has the highest protein content among all fish - 23.6%.

There are only 128 calories in 100 grams of canned tuna and no carbs.

Like all fish products, it contains large amounts of omega-3 fatty acids, which are necessary for the normal functioning of the body.

parmesan cheese

Parmesan has more vitamins and minerals than any other known cheese. Consists of 30% water and 70% useful nutrients.

It helps to normalize fat metabolism and reduce cholesterol levels. Cheese contains many fat-burning substances, so it can be an indispensable tool for those who are on a diet.

You can add pieces of it to salad, pasta, pizza, or eat small slices with fruit.

lamb meat

Tender, juicy lamb meat is low-fat, almost dietary, and also low in cholesterol. Like other types of meat, it offers a significant amount of protein, approximately 25%.

There are a lot of recipes for cooking lamb meat: it is fried on the grill, baked in the oven or cooked in a pan. Always comes out with great taste and aroma.

Beef

This meat is a source of high quality, low calorie protein. Many diets include it in the diet, because it quickly relieves hunger and is low in fat.

It is best to choose meat no older than two years and eat it boiled or stewed, so the body will get more benefits.

Ground beef

Ground beef is a fairly high-calorie and nutritious product. Raw meat contains many different vitamins: groups B, A, B12, K and E. Steam minced meat to preserve most of the important substances.

In general, minced beef food is very useful for restoring the body after various injuries, skin diseases and anemia.

Cottage cheese

In terms of the amount of protein and the degree of its digestibility, cottage cheese surpasses all dairy products. It should be noted that with a different percentage of fat content, it differs in the amount of protein.

For example, in fat-free cottage cheese, the protein concentration is 28%, with 9% fat content - about 18 g, and with 18% - 15 g. By the way, there is more of it in home-made cottage cheese than in the store.

Chicken breast

On average, 100 g of chicken breast contains about 31 g of protein and practically no fats and carbohydrates.

It's just the perfect food for athletes and people on low-carbohydrate diets and healthy eaters. Chicken meat is easily digestible and can be eaten without fear of gaining excess weight.

Beef liver

The protein in the liver is the same as in beef, but it is of higher quality. It includes iron proteins, which contain more than 20% of iron, which plays an important role in the formation of hemoglobin and other blood pigments.

If you cook the liver correctly, it can satisfy the body with a full daily allowance of vitamins and elements, so it is very useful for young children, pregnant women and diabetics.

Salmon

Salmon is one of the fattest fish that provides a lot of omega-3s, protein and other nutrients. It even contains an antioxidant known as astaxanthin.

Fish should be consumed for anemia, thyroid problems, hormonal failure, great mental and physical stress. In addition, it should be included in the diet for hypertension, cardiovascular problems, poor eyesight, and stress.

Ham

Natural pork ham is undoubtedly a delicious product.

However, it is necessary to mention its high calorie content - people with excess weight or metabolic disorders are advised to eat dishes with ham with caution.

It can be eaten as a separate independent dish, or added to dishes.

Shrimps

They are great for diet food, 100 g contains 83 kcal.

Due to the large amount of easily digestible proteins and low fat content, shrimp relieve hunger well without adding extra pounds.

Shrimps can be served as an independent dish, or can be added to various salads, cold appetizers, soups, pizza and pasta.

Crab

Crab meat is an extremely healthy food, especially when steamed.

It contains no carbohydrates and at the same time it has a high concentration of protein, vitamins A, B and C, chromium, zinc, copper and other minerals. There are only 98 calories in 100 g.

Tofu

Tofu cheese is a popular delicacy in Chinese and Thai cuisine made from curdled soy milk.

100 g contains only 2 g of carbohydrates and 16 g of complete protein, which contains all nine essential amino acids. This cheese can be a great alternative to red meat and poultry.

By the way, a recent study showed that high-protein, low-carb foods slow down tumor growth and actually prevent the onset of cancer. And for type II diabetics, adding them to the diet helps maintain normal blood sugar levels. As you can see, they also contribute to the prevention and treatment of such serious diseases.