The most protein-rich foods are those of animal origin, such as meat, fish, egg, milk, cheese and yogurt. This is because, in addition to containing large amounts of this nutrient, the proteins of these foods are of high biological value, that is, they are of higher quality, being used by the body more easily.
However, there are also foods of plant origin that contain proteins, such as legumes, which include peas, soybeans and grains, which have good amounts of protein and can therefore be used in a balanced diet to maintain the proper functioning of the body. These foods are also an important base of vegetarian and vegan food.
Proteins are essential for the functioning of the body, as they are related to the process of growth, repair and maintenance of muscles, tissues and organs, in addition to the production of hormones.
Foods with animal protein
The following table shows the amount of protein per 100 grams of food:
|Food||Animal protein per 100 g||Calories (energy in 100g)|
|Chicken meat||32.8 g||148 kcals|
|Beef||26.4 g||163 kcals|
|Pork (loin)||22.2 g||131 kcals|
|Duck meat||19.3 g||133 kcals|
|Quail meat||22.1 g||119 kcals|
|Rabbit meat||20.3 g||117 kcals|
|Cheeses in general||26 g||316 kcals|
|Skinless salmon, fresh and raw||19.3 g||170 kcals|
|Fresh tuna||25.7 g||118 kcals|
|Raw salted cod||29 g||136 kcals|
|Fish in general||19.2 g||109 kcals|
|Egg||13 g||149 kcals|
|Yogurt||4.1 g||54 kcals|
|Milk||3.3 g||47 calories|
|Kefir||5.5 g||44 calories|
|Cameroon||17.6 g||77 kcals|
|Baked crab||18.5 g||83 kcals|
|Mussel||24 g||172 kcals|
|Ham||25 g||215 kcals|
Protein consumption after physical activity is important to prevent injury and aid in muscle recovery and growth.
Foods with vegetable protein
Foods rich in vegetable protein are important mainly in vegetarian diets, providing adequate amounts of amino acids to maintain the formation of muscles, cells and hormones in the body. See the following table for the main foods of plant origin that are high in protein;
|Food||Vegetable protein per 100 g||Calories (energy in 100g)|
|Soy||12.5 g||140 kcals|
|Quinoa||12.0 g||335 kcals|
|Buckwheat||11.0 g||366 kcals|
|Millet seeds||11.8 g||360 kcals|
|Lentils||9.1 g||108 kcals|
|Tofu||8.5 g||76 kcals|
|Beans||6.6 g||91 kcals|
|Pea||6.2 g||63 kcals|
|Cooked rice||2.5 g||127 kcals|
|Flaxseed||14.1 g||495 kcals|
|Sesame seeds||21.2 g||584 kcals|
|Chickpeas||21.2 g||355 kcals|
|Peanut||25.4 g||589 kcals|
|Nuts||16.7 g||699 kcals|
|Hazelnut||14 g||689 kcals|
|Almonds||21.6 g||643 kcals|
|Brazil Nuts||14.5 g||643 kcals|
How to properly consume vegetable proteins
In the case of vegetarian and vegan people, the ideal to provide the body with high quality proteins is to combine some foods that are complementary to each other, such as:
- Rice and beans of any kind;
- Peas and corn seeds;
- Lentils and buckwheat;
- Quinoa and corn;
- Brown rice and red beans.
The combination of these foods and the variety of diet are importantrather to maintain the growth and proper functioning of the organism in people who do not ingest animal proteins. In the case of ovolactovegetarian people, proteins from egg, milk and its derivatives may also be included in the diet.
How to diet hyperprotein (high in protein)
In the hyperprotein diet should be consumed between 1.1 and 1.5 grams of protein per kilogram of body weight per day. The amount to be consumed should be calculated by a nutritionist, since it varies from person to person and depends on age, gender, physical activity and whether or not the person has any associated disease.
This diet is a good strategy to lower weight and favor increased muscle mass, especially when accompanied by exercises that favor muscle hypertrophy.
Foods high in protein and low in fat
Foods that are high in protein and low in fat are all foods of plant origin mentioned in the previous table, with the exception of dried fruits, in addition to low-fat meats such as chicken breast or skinless turkey breast, egg whites and low-fat fish, such as hake, for example.