Proteins, along with carbohydrates and fats, are a necessary macronutrient for our body. They are basically made up of carbon, hydrogen, oxygen, and nitrogen, although some may also contain sulfur and phosphorus.
High Protein Foods
Also, proteins are composed of amino acids. There are 20 types of these that are part of the proteins and differentiate into essential and non-essential amino acids. The essentials are not produced by the body so you have to get them through the diet. But what foods are richer in protein?
In this article, we present a list of 25 foods with the highest amount of this macronutrient.
Peanuts are an ideal snack with high protein content. But, in addition, they are rich in fiber or magnesium. Many studies suggest that it is an optimal food to lose fat, and this is because they have a large amount of monounsaturated fats, known as good fats.
It is also possible to benefit from this food by consuming peanut butter, which, in addition to being equally nutritious, is delicious. It contains 16% of its calories in protein: in 28 grams of the product (159 calories) 7 grams are protein.
Now you have an excuse every time you go for tapas . Because prawns, besides being a very tasty food, are rich in protein. Prawns are low in calories, however, they contain numerous nutrients. For example: selenium, vitamin B12 and omega 3 fat. The protein content is 90%. At 85g (84 calories), 18 are proteins.
Soy is a vegetable source of protein and contains the most essential amino acids except for methionine . However, if we mix soy milk with cereals it is possible to nourish with this missing amino acid. 100g of this legume contain 15.7g of protein.
Soy can be consumed as soybeans or as soy milk . But normal milk also contains lots of protein. In fact, cow's milk contains a large amount of nutrients necessary for our body. It is rich in calcium, phosphorus and riboflavin. 149 calories contain 8 grams of protein.
Salmon is made up of a large amount of proteins and also provides polyunsaturated fats such as omega-3 fatty acids. However, this is also applicable to the rest of the fish, since they all have a high protein content. Some contain more fats, for example mackerel, and others less, such as hake. 85g of salmon contains 19g of protein.
6. Turkey breast
Turkey breast is excellent food with high protein content. Since it contains low fat, it is also an ideal food for weight loss. A meal with 85g of turkey breast contains 24g of protein and 146 calories.
7. Chicken breast
Another option, equally healthy than the previous one, is a chicken breast, a food rich in protein and with low caloric content. Virtually 80% of its calories come from protein. 100g of chicken breast contains 22g of this macronutrient.
Oatmeal is a cereal with high fiber content, which causes the metabolism to accelerate and you feel fuller. But, likewise, this delicious cereal is also rich in protein and contains numerous minerals and antioxidants. In half a cup of oatmeal, there are 13g of protein.
There is some controversy about cholesterol and egg consumption. But this is a healthy food, rich in vitamins, minerals, and antioxidants, which should not be missing in the diet. Without a doubt, it is the best protein source that exists, containing all the essential amino acids, in other words, proteins with high biological value.
If you had talked about peanuts before, almonds are also protein-rich food that also includes numerous nutrients such as fiber, vitamin E and magnesium. In 28g of almonds, there are 6g of protein and 161 calories.
11. Cottage cheese (light)
Cottage cheese is a type of cheese that in its normal version contains a lot of fat. However, the light version is highly recommended because it is a food high in a type of protein called casein. Casein is a slow absorption protein so it is ideal to take at night if you practice physical exercise. It also contains a high level of glutamine.
12. Greek yogurt
Almost 50% of the calories from Greek yogurt are from protein. This food contains a lot of fat and, therefore, the light version is a better option. Greek yogurt is good for increasing muscle mass and, at the same time, accelerates the basal metabolism to burn fat when you rest. It is also rich in vitamin D and calcium.
13. Lean pork
Pork usually has enough saturated fat, that is, unhealthy fat. Therefore, a good alternative is to consume lean pork, because, like any meat, it is rich in protein (20% of its calories are protein). In addition, this type of meat is rich in vitamin B1 and vitamin B3.
14. Beef steak
Veal is a great source of protein. Its great flavor makes it one of the favorite meats but, being a red meat, it should not be consumed more than twice a week. Veal is rich in iron, vitamin B12, and numerous nutrients. 85g of this food contains 22g of protein.
Quinoa is a cereal that contains high quality protein, that is, high biological value. It is a complete source of amino acids, so it is ideal to build muscle and burn fat.
Lentils are delicious and nutritious legumes that, in addition to iron, copper, magnesium and other nutrients, are also rich in protein. Therefore, it is a good nutritious alternative for vegetarians. 27% of its calories are proteins.
17. Essene bread
Essene bread or Ezekiel bread offers multiple health benefits, so it is excellent for your body. It is a type of bread made from legumes and cereals (sprouts). One slice contains 4g of protein and 80 calories.
Tuna is a very popular protein food that can be consumed canned or cooked. It is a low fat fish, however, it contains omega 3 fatty acids. 100g of tuna contains 25g of protein.
19. Pumpkin seeds
It has already been commented that soybeans were a protein-rich food. Well, pumpkin seeds are too. They have many nutrients such as iron, magnesium, and zinc, and 28g of this product contains 5g of protein.
Another cereal that is included in this list couscous, it is rich in vegetable protein. It also contains other interesting nutrients from the dietary point of view, such as slow-absorption carbohydrates, unsaturated fats, and fiber. For every 100g you will be consuming 15 protein.
The mussels are delicious and are an excellent product for health. Its great nutritional quality and very simple preparation make it a highly recommended product. It is rich in protein, iodine and vitamin B12.
Tofu is prepared with soybeans and its origin is oriental. As you probably know, soy protein is one of the healthiest, and tofu contains 8g of protein per 100. It is a very healthy food, not in vain we can find it in many recipes of vegan and vegetarian food.
Chickpeas are one of the healthiest and most nutritionally speaking legumes. It contains 19g of protein per 100. It can be eaten in salads or in the classic pots and stews.
Seitan is made from wheat gluten and is a food that contains 22g of protein per 100. It can't be missing if you need a hyper protein diet.
This blue fish contains 25g of protein per 100. In addition, it is rich in fatty acids and is very low in calories, making it ideal for a balanced diet. As if this were not enough, it should also be noted that it is a fish rich in many minerals: zinc, magnesium, phosphorus, and potassium.