30 foods very rich in protein

Ingredients that will come in handy if you want to boost your muscle mass.

Proteins, together with carbohydrates and fats, are a macronutrient necessary for our organism. They are basically made up of carbon, hydrogen, oxygen and nitrogen, although some may also contain sulfur and phosphorus.

In this article we will see which are the foods richest in proteinso that you can easily incorporate them into your diet. You will find them classified and ordered according to the amount of this macronutrient per 100 grams.

The most recommended foods rich in protein

Proteins are composed of amino acids. There are 20 types of these that are part of the proteins, and differentiated into essential and non-essential amino acids. The essential ones are not produced by the body, so they must be obtained through the diet. But which foods are richer in protein? which foods are richest in protein?

1. Meat

Meat is one of the foods rich in protein par excellence, and for this reason it is one of the central elements of lunches and dinners, and can even be present in small quantities in breakfasts. Here we will see the different types of meats with more proteins easily available in supermarkets, ordered from more to less content.in order from the highest to the lowest protein content.

1.1. Beef

Lean red meat such as beef is probably the main source of protein content that you can find in any supermarket, since 100g of this, besides contributing about 200 calories, can contain up to 29g of protein, although most of the cuts are around 26g.. It depends a lot on the type of cut you are buying; in general, the sirloin is usually the piece richest in protein.

However, keep in mind that this type of food also has a lot of fat, some of which easily accumulates to amounts that are not recommended for your health. For that reason, it is important that you do not eat beef every day; moreover, once a week is more than enough. It is better to combine it with other meats.

And by the way, remember that here we are talking about lean meat; nothing to do with sausages made from beef, which are not healthy.

1.2. Veal

Veal is very similar to beef, but generally has a little less protein, with an average of about 24.5g and about 172 calories per 100g.

1.3. Turkey breast

Turkey breast is an excellent food, in addition to being the type of poultry meat with the highest protein content.. Since it contains little fat, it is also an ideal food for weight loss (with the addition of an exercise routine).

100g of turkey breast contains 24g of protein and about 146 calories. Of course, turkey meat is characterized by having rather little flavor, so it is advisable that you accompany it with something.

1.4. Chicken breast

Another option, equally healthy as the previous one, is chicken breast, a food rich in protein and with a high content of fat.This is a food rich in proteins and with a low caloric content (grilled, 165 calories per 100 grams). Practically 80% of its calories come from protein. 100g of chicken breast contain about 22g of this macronutrient.

1.5. Rabbit meat

Rabbit meat is another of the white meats with a high protein content.. 100g of this food contains about 130 calories and about 21g of protein. In addition, it is low in fat and rich in vitamin B.

1.6. Pork loin

The pork meat, in the loin part, presents about 143 calories, 19g of protein and 4.8g of fat, of which only 2.4g of fat are in the loin.of which only 2.4g are saturated. In addition, it contains a lot of vitamin B and has a lot of flavor.

1.7. Lamb meat

Raw lamb meat contains, per 100g, about 18g of protein, and 240 calories. Its high caloric value is mainly due to the fact that it contains a lot of fat: about 22g per 100.For this reason, it is better not to abuse this food, that consumed with moderation is perfectly healthy, besides tasty.

2. Fish and seafood

Seafood is also a good source of protein. Let's see it.

2.1. Tuna

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 about 23g of protein and 130 calories, and only about 3 grams of protein.and only about 3 grams of fat.

2.2. Bonito tuna

This oily fish contains 22.5g of protein per 100g.. 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 is also a fish rich in many minerals: zinc, magnesium, phosphorus and potassium among them.

2.3. Salmon

Salmon is composed of a large amount of proteins and also provides polyunsaturated fats such as omega-3 fatty acids.. However, this also applies to other fish, as they all have a high protein content. Some contain more fat, for example mackerel, and others less, such as hake. 100g of salmon contains 210 calories and 22 calories of protein, as well as 13g of fat.

2.4. Prawns

Now you have an excuse every time you go out for tapas.. Because shrimps, besides being a very tasty food, are rich in protein. Shrimps are low in calories, however, they contain numerous nutrients. For example: selenium, vitamin B12 and omega 3 fat. The protein content is 90%. In 100g (99 calories), 21.2 are protein.

2.4. Mussels

Mussels are delicious and are an excellent health product.. Its high nutritional quality and very simple preparation make it a highly recommended product. It is rich in proteins, iodine and vitamin B12. In 100 grams there are 11 of proteins.

3. Dairy

Dairy products are easy to combine with all kinds of foods, even in breakfasts and desserts. In addition, there is usually no need to prepare or cook them. Let's see which dairy products are the richest in protein.

3.1. Cottage cheese

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,the light version is highly recommended because it is a food with a high content of 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. 100g of cottage cheese contains 4g of fat, 13g of protein and 100 calories..

3.2. Greek yogurt

Almost 50% of the calories from Greek yogurt are from protein. This food contains quite a lot of fat and therefore the light version is a better choice. Greek yogurt is good for increasing muscle mass and, at the same time, accelerates the basal metabolism to burn fat when resting. It is also rich in vitamin D and calcium. 100g contains 10g of protein and about 59 calories..

3.3. Buffalo milk

Buffalo milk is less known than conventional cow's milk, but if you are interested in increasing your protein intake, it can be very interesting. 100g contains 3.7g of protein, but be careful, because it also contains 97 calories, which is a lot for a drink based on a barely processed product.which is a lot for a drink based on a barely processed product. Do not abuse this food.

3.4. Cow's milk

Normal cow's milk contains a large amount 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. 100g contains 3.2g of protein and 61 calories.

4. Eggs

Eggs are a fundamental component of the human diet in most cultures. Let us see to what extent they are a food rich in protein.

4.1. Hen's eggs

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.. Undoubtedly, it is the best protein source that exists, containing all the essential amino acids, in other words, proteins with high Biological value. 100g. contains 13g of protein and 190 calories.

4.2. Quail eggs

Quail eggs have practically the same amount of protein as chicken eggs, but slightly less calories: about 155g per 100.

5. Plant-based products

Let us see which are the vegetable foods with more protein.

5.1. Seitan

Seitan is made from wheat gluten, and is a food that contains 22g of protein per 100. contains 22g of protein for every 100. It is a must if you need a high protein diet.

5.2. Tofu

Tofu is prepared with soybeans and its origin is oriental. As you probably know, soy protein is one of the healthiest proteins, and it is also one of the most important in the world. tofu contains 8g of protein per 100g.. It is a very healthy food, not in vain we can find it in many vegan and vegetarian recipes.

5.3. Peanuts

Peanuts are an ideal snack with a high protein content.. But they are also rich in fiber and magnesium. Many studies suggest that it is an optimal food to lose fat, and this is due to the fact that they possess a great amount of monounsaturated fats, known as good fats.

It is also possible to benefit from this food by consuming peanut butter, which, besides being just as nutritious, is delicious. It contains 16% of its calories in protein: in 28 grams of the product (159 calories) 7 grams are protein.

5.4. Soybeans

Soy is a vegetable source of protein and contains most of the essential amino acids except for methionine. with the exception of methionine. However, if we mix soy milk with cereals, it is possible to nourish ourselves with this missing amino acid. 100g of this legume contain 15.7g of protein.

5.5. Oats

Oatmeal is a cereal with a high fiber content, which causes the metabolism to speed up and you feel fuller. But also, this delicious cereal is also rich in protein, 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.

5.6. Almonds

If we talked about peanuts before, almonds are also a food rich in protein that also includes numerous nutrients such as fiber, vitamin E and magnesium. In 28g of almonds there are 6g of protein and 161 calories.

5.7. Quinoa

Quinoa is a cereal that contains high quality protein, i.e. of high biological value.. It is a complete source of amino acids, so it is ideal for building muscle and burning fat.

5.8. Lentils

Lentils are delicious and nutritious legumes that, in addition to iron, copper, magnesium and other nutrients, are also rich in protein, in addition to iron, copper, magnesium and other nutrients, are also rich in protein.. Therefore, it is a good nutritious alternative for vegetarians. Protein accounts for 27% of its calories.

5.9. Essene bread

Essene bread or Ezekiel bread provides multiple health benefits, so it is excellent for your body.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.

5.10. Pumpkin seeds

It has already been mentioned that soybeans were a food rich in protein. Well, pumpkin seeds are also rich in protein, pumpkin seeds are also. They have many nutrients such as iron, magnesium and zinc, and 28g of this product contains 5g of protein.

5.11. Couscous

Another cereal included in this list is couscous, as it is rich in vegetable protein.. It also contains other interesting nutrients from a dietary point of view, such as slow absorption carbohydrates, unsaturated fats and fiber. For every 100g you will be consuming 15g of protein.

5.12. Chickpeas

Chickpeas are one of the healthiest and most nutritionally complete legumes in the world.. They contain 19g of protein per 100g. They can be eaten in salads or in the classic stews and casseroles.