25 foods that are very high in protein

Protein, along with carbohydrates and fats, is a necessary macronutrient for our body. They are primarily composed of carbon, hydrogen, oxygen, and nitrogen, although some may also contain sulfur and phosphorus.

    Foods rich in protein

    In addition, proteins are made up of amino acids. There are 20 types of these which are part of protein and differentiate into essential and non-essential amino acids. The essential elements are not produced by the body, so you must pass them through the diet. But, Which foods are the highest in protein?

    In this article, we present a list of 25 foods with the highest amount of this macronutrient.

    1. Peanuts

    Peanuts are an ideal “snack” with a high protein content. But in addition, they are rich in fiber or magnesium. Numerous studies suggest that it is an optimal food for fat loss, and this is because they have a high amount of monounsaturated fats, known as good fats.

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

      2. Gambes

      Now you have an excuse every time you go tapas. Because shrimp, in addition to being a very tasty food, is rich in protein. Shrimp are low in calories, however, they contain many nutrients. For example: selenium, vitamin B12 and omega 3 fat. The protein content is 90%. At 85g (84 calories), 18 is protein.

      3. Soybeans

      Soy is a plant source of protein and contains most of the essential amino acids with the exception of methionine. However, if we mix soy milk with cereals, it is possible to feed on this missing amino acid. 100g of this legume contains 15.7g of protein.

      4. Milk

      Soy can be consumed in the form of soy or soy milk. But regular milk also contains a lot of protein. In fact, cow’s milk contains a lot of nutrients that our body needs. It is rich in calcium, phosphorus and riboflavin. 149 calories contain 8 grams of protein.

      5. Salmon

      Salmon is made up of a large amount of protein and also provides polyunsaturated fats such as omega-3 fatty acids.. However, this also applies to other fish, as they are all high in protein. Some contain more fat, like mackerel, and others less, like hake. 85g of salmon contain 19g of protein.

      6. Turkey breast

      Turkey breast is a great high protein food. As it contains little 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, just as healthy as the previous one, is chicken breast, A food rich in protein and low in calories. Almost 80% of your calories come from protein. 100g of chicken breast contains 22g of this macronutrient.

        8. Oats

        Oats are a high fiber cereal, which speeds up your metabolism and keeps you full. But stay This delicious cereal is also rich in protein and contains many minerals and antioxidants.. Half a cup of oats contains 13 g of protein.

        9. Eggs

        There is some controversy over cholesterol and egg consumption.But it is a healthy food, rich in vitamins, minerals and antioxidants, which should not be missing in the diet.. It is undoubtedly the best source of protein that exists, containing all the essential amino acids, that is to say proteins of high biological value.

        10. Almonds

        If you had already mentioned peanuts, almonds are also a high protein food which also includes many 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, is high in fat. However,the light version is highly recommended as a food rich in a type of protein called casein.

        Casein is a slow-absorbing protein, so it’s great to take at night if you’re exercising. It also contains a high level of glutamine.

        • If you want to know more about this amino acid, you can visit our article: “Glutamine (amino acid): characteristics and functions”

        12. Greek yogurt

        Almost 50% of the calories in Greek yogurt come from protein. This food contains a lot of fat and therefore the light version is a better option. Greek yogurt is good for building muscle mass and at the same time speeds up the basal metabolism for fat burning when you rest. It is also rich in vitamin D and calcium.

        13. Lean pork

        Pork is generally quite saturated fat, that is, unhealthy fat. Therefore, a good alternative is to eat 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 tenderloin

        Beef is a great source of protein. Its good taste makes it one of the favorite meats but, being a red meat, it should not be eaten more than twice a week.

        Beef is rich in iron, vitamin B12, and many nutrients. 85g of this food contains 22G of protein.

        15. Quinoa

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

        16. Lentils

        Lentils are delicious and nutritious vegetables that, in addition to iron, copper, magnesium and other nutrients, they are also rich in protein. It is therefore a good nutritious alternative for vegetarians. 27% of its calories are protein.

        17. Pa esenio

        Essene bread or Ezekiel bread offers multiple health benefits, Making it perfect for your body. It is a type of bread made from legumes and grains (sprouts). One slice contains 4g of protein and 80 calories.

        18. Tuna

        Tuna is a very popular protein food that can be eaten 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 mentioned that soy is a high protein food. So good, pumpkin seeds are too. They contain many nutrients such as iron, magnesium and zinc, and 28g of this product contains 5g of protein.

        20. Couscous

        Another cereal included in this list is couscous, as it is high in vegetable protein.. It also contains other nutrients of interest from a dietary point of view, such as slow-absorbing carbohydrates, unsaturated fats, and fiber. For every 100g, you will consume 15 of protein.

        21. Muscles

        Mussels are delicious and a great health product. Its high nutritional quality and very simple preparation make it a highly recommended product. It is rich in protein, iodine and vitamin B12.

        22. Tofu

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

        23. Chickpeas

        Chickpeas are one of the healthiest and most nutritionally complete legumes. It contains 19g of protein per 100. It can be eaten in salads or in classic pots and stews.

        24. Seitan

        Seitan is made from wheat gluten and is a food that contains 22G of protein per 100. You can’t miss it if you need a high protein diet.

        25. Beautiful

        This blue fish contains 25 g of protein per 100. In addition, it is rich in fatty acids and is very low in calories, which makes it ideal for a balanced diet. As if that were not enough, it should also be noted that it is a fish rich in many minerals: zinc, magnesium, phosphorus and potassium among them.

        Meyo: the app that personalizes your diet

        Nutrition is a very complex discipline, so it is normal that we often have doubts. What should I eat? What nutrients does this food provide me? How do you know if something is healthy? In this context and in order to put an end to these problems, comes Meyo, an application that will completely revolutionize the nutritional applications market.

        Download-Meyo means having a nutritional assistant in your pocket which, depending on your needs and your goal (to lose weight, gain muscle mass, prevent disease, maintain weight, switch to veganism, follow a Mediterranean diet, eating in an ecological way, while being healthier in general …), generates personalized diets.

        Forget about wasting time planning diets and thinking about what you can and cannot buy. Meyo does it for you. Based on how many times you want to eat per day, the app generates healthy, nutritious, and (no less important) rich recipes that you pull from a database of hundreds of recipes prepared by top nutritionists.

        The app shows you the steps to prepare them, motivates you to fall in love with cooking and also adapts to your culinary level. But not only that, because it also helps you in the process of purchasing ingredients. The application has a food scanner: with the camera you can scan the label of food (as well as cosmetics and other products if you need it) and gives you information on its nutritional value, it that is, on his health (or unhealthy).

        Eating healthy, cooking healthy recipes and shopping has never been easier. But it’s also the first time in history, Meyo provides its users with the possibility of contracting a genetic analysis. Once the genes are analyzed, the information is incorporated into the app and the recipes it generates are absolutely personalized: it tells you exactly what foods and nutrients (like protein) you need to consume and in what amounts and, most importantly, warns you . you of which you need to moderate and even suppress their consumption to minimize the risk of developing diseases and achieve unprecedented health optimization.

        But realizing that being healthy isn’t just about not getting sick, the team behind this app offers advice not just on nutrition. In fact, food is just one of the many areas in which he works. On top of all this, Meyo offers you exercises and sports routines, improved sleep tips, strategies for getting the most out of work, guidelines for saving more, ways to overcome a breakup, techniques for overcoming. the stress …

        In all things physically and emotionally healthy living, including food, Meyo can help. So stay tuned for its (free) release the week of March 16, 2020, as this app will mark a before and after.

        • You can download Meyo for Android and iOS.

        Bibliographical references:

        • Bischoff, R; Schlüter, H (April 18, 2012). “Amino acids: chemistry, functionality and selected non-enzymatic post-translational modifications”. J Proteomics 75 (8): 2275-96.
        • Cabrera Padilla, Antonio María; Sanz Esteban, Miguel; Bárcena Rodríguez, Jesús. (2011). “The organization of the body of a living being.” Biology and Geology 1. San Fernando de Henares: Oxford University Press.

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