The best sources of protein. Chemistry of food: Protein in food What foods contain protein

Despite all the value of protein, its amount must correspond to the individual norm. Diets based only on protein foods can cause serious disruptions to the functioning of the human body. How to properly create a protein diet, what foods will help you achieve your goals faster?

Calculation of needs

Athletes and those losing weight are interested in protein diets. Proteins are known to help burn fat and prevent its accumulation, as well as accelerate muscle gain.

To lose extra pounds and gain muscle, you will need to include high-protein foods in your diet. Those losing weight will benefit from high energy consumption when digesting proteins and a long-lasting feeling of satiety, and bodybuilders will benefit from using protein supplied from outside for muscle synthesis. In this case, it is necessary to correctly calculate the dose of pure protein that will be supplied per day along with food products.

Athletes will need 2 g of protein per kilogram of body weight, those losing weight - 1.5 g. Ordinary people leading a moderately active lifestyle require 0.5 g of pure protein per kilogram of body weight per day.

Protein is different from protein

It turns out that not all foods containing proteins can benefit the body. The amount of pure proteins in food and the body’s ability to fully absorb the protein supplied with food are important. To assess the quality of proteins, scientists have developed an indexing system. The product whose absorption coefficient is closer to one will be more useful and preferable for improving health.

Milk protein. The absorption coefficient is equal to one. The content of pure protein in milk is only 3%, but its composition is completely absorbed by the body. The exception is individual intolerance. Milk contains lysine, methionine, leucine, tryptophan, leucine, valine, vitamins and microelements, carbohydrate compounds. Fermented milk products are valued by nutritionists more than whole milk, as they are enriched with enzymes and bacteria that improve absorption and facilitate the digestion of proteins. The leaders in protein content are sour cream and milk, but due to their fat content, those losing weight are advised to limit their consumption. Whey is useful as an ideal source of essential amino acids.
Soy protein. The coefficient is one. It is considered one of the most useful substances, since it contains all the essential amino acids in sufficient quantities to support health. Soy protein makes up about 36% of the total mass of the product and is absorbed by the body almost completely, creating competition with meat products. It contains the amino acid arginine, which is a simulator of the synthesis of anabolic hormones. Therefore, muscle mass gain in athletes occurs especially actively.
Egg white. It is considered one of the most useful types of natural protein. The absorption coefficient is one. 90% of protein consists of water, the remaining 10% is pure protein, amino acids in the form of polypeptide chains. Rich in ovoalbumin, ovomucin, lysozyme, as well as vitamins A, E, D and group B.

The absorption coefficient of beef is close to one (0.92), but the wheat protein contained in gluten has an indicator of 0.46. Therefore, wheat products are not suitable for dietary nutrition. Another disadvantage of wheat is the high content of carbohydrates, which are not used to cover the body’s energy costs, but are converted into fat deposits.

Products containing protein: choose for your diet

In dietetics and bodybuilding, animal protein is most valued. Its amino acid composition fully provides the body with those polypeptides that it does not synthesize on its own.

Meat

Meat products are suitable for following a protein diet. The percentage of protein content in them ranges from 12 to 20%. Extractive substances promote the production of gastric juice and provide improved digestion. Meat is rich in essential amino acids, vitamins and macroelements, therefore it is a must-have product for every person’s diet.

But the choice of meat should be approached with special responsibility. Some varieties of pork contain only 2% protein with 50% fat, which means they only contribute to obesity. If pork is used in your diet plan, it is better to choose tenderloin. There is only 2% fat.

The leader in dietary value is skinless chicken breast. Almost 21% pure protein and a minimum of fat make it an excellent way to satisfy hunger on a diet. Beef is not inferior in protein value (19%). However, first grade veal has the best taste. Turkey and rabbit meat are also suitable for dietary nutrition. The latter is considered the most beneficial for human health. Using the table, you can compare the protein content in different types of meat.

Table - Amount of protein in meat products

Offal products are also valued in dietetics: liver, stomachs, heart. The best of them are considered to be poultry by-products. While on a diet, it is not recommended to eat fatty pork, duck, lamb, sausages, except for diet ham. The ideal methods of heat treatment for meat are baking in the oven, grilling, and steaming.

Fish

Among the foods containing large quantities of protein is fish. Its meat consists of 16% protein, the exact content depends on the variety. The value of fish products lies in their unique amino acid and mineral composition. It is a source of iodine, calcium, phosphorus, magnesium. Fish proteins are absorbed by the human body more easily than meat proteins, and the low content of connective tissue turns almost any fish meat into a soft and tasty dish, with minimal heat treatment.

Fish is rich in natural collagen, which is part of the connective tissue of the human body. Fish oil is a source of vitamin D and a natural stimulant of the immune system; it is not deposited on the sides, as it consists of polyunsaturated fatty acids. Interestingly, losing weight according to the famous Dukan diet does not prohibit the consumption of even salted and smoked fish.

Seafood is a separate part of the diet. A large percentage of proteins, as well as a minimal amount of fatty compounds, make them a source of easily digestible amino acids.

Table - Amount of protein in fish products

When dieting, it is better to choose tuna, hake, pollock, salmon, sardines, squid and shrimp. To preserve all the beneficial substances, it is recommended to bake the fish.

Eggs

The protein and vitamin composition of eggs is considered ideal for the human body. They are completely digestible and contain not only valuable amino acids, vitamins, minerals, but also healthy fats and enzymes. Eggs are among the foods with the highest protein content - about 17%. However, for dietary nutrition it is worth using the protein part directly: the yolk is a source of cholesterol and additional calories.

When consuming a whole egg, it is better to give preference to quail eggs, and eat no more than three or four chicken eggs per week. When boiled, the egg does not lose any of its beneficial properties, since its contents are protected by the shell.

When following a diet, it is ideal to cook eggs for dinner. Omelette, steamed or fried without fat, is considered a filling, tasty and low-calorie dish.

Milk

When listing protein-rich foods, do not forget about a variety of dairy dishes. The fattiest and most harmful to the figure are cream, fatty types of cheese, and whole homemade milk. Low-fat dairy products are ideal for dietary nutrition:

serum;
cottage cheese;
sour cream;
plain yogurt;
kefir.

Of particular value is casein protein, which contains a large amount of essential amino acids, calcium and phosphorus. This polypeptide provides a long-lasting feeling of satiety when consuming cottage cheese. But it creates difficulties in digesting milk due to enzymatic deficiency. Therefore, nutritionists highly value whey, a source of easily digestible protein. It contains polypeptide chains in half-split form, enough enzymes and lactic acids to provide a feeling of lightness, rapid digestion, and accelerated metabolism.

A special place in dietary nutrition belongs to cheese - a concentrate of milk proteins and fats. To follow a diet, you should give preference to low-fat varieties (feta, feta cheese) and consume them in the first half of the day. Based on the table, you can choose the most suitable dairy product for yourself.

Table - Amount of protein in dairy products

Cereals

Protein products of plant origin contain much less protein than meat or fish, but they have their advantages. Their amino acid composition is rich in steroid substances; cereals provide the body with some amino acids synthesized only by plants. They are easily and fully absorbed by the body.

The leading position in protein content is occupied by legumes. Soybeans contain about 40%, peas, lentils, beans - 17-20%. Recently, soy has ceased to be included in the list of products recommended for athletes and bodybuilders due to the content of phytoestrogens (female hormone-like substances). The theory of a decrease in muscle mass under their influence has not been proven. But men seeking to build muscle with soy nutrition are now wary of it. For girls trying to lose weight, this high-protein product is simply irreplaceable.

Buckwheat, millet, barley are low-carbohydrate cereals. They contain 2-3% protein, and due to their reduced calorie content, they will serve as a healthy side dish when following a protein diet. The table contains the most popular cereal products.

Table - Amount of protein in cereals

Nuts

Nutritionists always supplement the list of foods containing protein with nuts. Calorie kernels not only quickly satisfy hunger, but also contain a large amount of valuable protein compounds. It is best to consume raw nuts, which contain the maximum amount of beneficial compounds. Unsaturated fats of valuable vegetable oil have healing properties. The amount of protein in different types of nuts can be found in the table.

Table - Amount of protein in nuts

When using nuts as a protein source, you should be careful because they are high in calories. When following a diet, it is better to limit consumption to a small handful twice a week (as a snack or addition to cottage cheese).

A diet based on increased protein intake can do a lot: strengthen and build muscles, help you lose weight, speed up your metabolism and prevent the accumulation of extra pounds. At the same time, proteins in food products have much greater value, variety and degree of digestibility than hydrolysates of food additives. The key to the safety of a protein diet is variety, balance, and addition of vegetables and fruits.

Contents [Show]

Every person interested in healthy eating has heard and read more than once about the importance of protein, which is often called the basis of life. This is not an exaggeration, but a reality that corresponds to reality. When monitoring your diet, you should always take into account that the amount of protein in it should be at least 30%. A similar number should be for fats, and 40% for carbohydrates.

Drawing up a balanced menu requires knowledge of which foods contain the most protein and how to correctly calculate the daily requirement. In addition, an important aspect of a proper diet is the proper combination of foods with each other.

For women, it is one gram for every kilogram of body weight. And if a representative of the fair sex weighs 60 kilograms, she needs 60 grams of protein. The amount increases to 1.2 grams when visiting the gym.

Men who do not exercise should consume 1.2 grams of protein per kilogram of body weight. This number increases if we are talking about an active lifestyle, which includes visiting the gym.

Knowing which foods are rich in this important compound for humans allows us to provide the body with the required amount of protein throughout the day.

Meat protein table

Squid	18,0
Crab	16,0
Shrimps	18,0
Mackerel	18,0
Flounder	16,1
Pink salmon	21,0
capelin	13,4
Herring	17,7
Zander	19,0
Cod	17,5
Sturgeon	16,4
Bream	17,1
Pollock	15,9
Salmon	20,8
Canned fish in oil	17,4-20,7
Canned fish in tomato	12,8-19,7
Canned fish in its own juice	20,9-28,7

The data given in the tables are absolute values, but the percentage of protein absorption by the body does not reach one hundred percent for everyone.

Protein Source Digestibility Ratio Milk100% Supro Isolated Soy Protein100% Beef92% Fish92% Other Isolated Soy Protein92% Mechanically Separated Poultry70% Canned Beans68% Oats57% Rice54% Peanuts42% Corn42% Wheat Gluten27%

To find how much protein enters the body, add 50% to the above calculation, which will be 90 grams, that is, 65x1 + 50%.

It happens according to two main schemes:

First. Involves distributing high-protein foods into five servings that are eaten throughout the day.

Second. For breakfast and dinner they eat 20%, and for lunch - 45% protein. The rest of the daily intake is distributed 5% for snacks after main meals.

Regardless of the chosen scheme, you should take into account that each serving should be no more than 300-350 g. The main thing is to choose the products that suit your taste the most.

For breakfast You can serve a lean piece of meat, a protein shake, a whole egg or white, or Greek yogurt.

For dinner and lunch Tofu, turkey meat, chicken breast and sausage, lean minced beef, salmon, shrimp, tuna and cod are perfect.

As a snack you can eat peeled seeds, drink a protein shake, eat nuts, or some legumes.

Protein is one of the main structural elements of any living creature. This rule applies not only to animals, but also to plants. It follows from this that, to one degree or another, protein is contained in everything that is commonly referred to as “living nature.”

Meat is a truly valuable source of protein that is easily absorbed by the body. The great advantage of meat over other products is the large selection of cooking methods and the ease of consuming it in large quantities, which is very important in those moments when it is necessary to quickly replenish protein reserves in the body.

The table shows data on the protein content per 100 grams:

Protein is preserved almost completely in meat by-products, but at the same time they sometimes contain a higher content of fats, carbohydrates, calcium and other beneficial microelements. Meat and its meat products are products with a high protein content.

The table below shows average values based on content per 100 grams:

Chicken liver (broil)	18-21
Chicken heart (broil)	15-22g
Chicken stomachs	20-22g
Beef brains	11g
Lamb liver	19g
Beef liver	17g
Pork liver	18g
Lamb kidneys	12.5g
Beef kidneys	12.5g
Pork kidneys	14g
Lamb heart	14g
Beef heart	15g
Pork heart	15g
Sausages	10-20g
Beef tongue	16g

Many of the above products are low in calories, which makes them indispensable for use during

How much protein is in milk and dairy products?

Milk is a natural source of a whole range of beneficial substances. It is not surprising that the protein content in milk and dairy products is very high.

The given data may differ greatly from the values indicated on the packaging.

This is due to the fact that manufacturers add proteins and carbohydrates to many dairy products themselves. Be sure to carefully read the product packaging.

For many athletes of the past, before the invention of special dietary supplements, coaches recommendedDuring training, drink 3-5 raw eggs. It was believed that in this way the athlete received a high dose of proteins, and the muscles tired more slowly and grew faster.

As can be seen from the table, the coaches’ advice was only partly correct. The same chicken contains much more protein, but it will take almost 5 times longer to digest.

Values are based on protein content per 100 grams.

Beluga	24g
Pink salmon	21g
Flounder	18.2g
Carp	19.9g
Mullet	21.4g
Icy	17.4g
Bream	21g
Macrurus	15.3g
Pollock	17g
Sea bass	20g
Sturgeon	16.5g
Blue whiting	17.9g
Saber fish	20g
Saira	18.6g
Salaka	18.0g
Sardine	23.7g
Herring	15.5g
Salmon	16.3g
Smoked salmon	25.4g
Whitefish	19g
Mackerel	18g
Horse mackerel	18.5g
Sterlet	17g
Som	17g
Zander	21g
Trepang	7.0g
Cod	17g
Smoked cod	23.5g
Tuna	23g
coal fish	14g
Trout	15.5g
Hake	16.6g
Pike	18g
Ide	18.2g

In addition to protein, seafood contains a high content of other macro- and microelements,whichcontain in small quantities or not at all meat and plants.

Vegetables have very little protein content Moreover, most of it is not contained as a whole, but in a divided form (in the form of protein-constituting amino acids). However, there are exceptions.

The table below shows vegetables that contain pure protein. Contents are indicated in 100 grams.

If you are a vegetarian, you need to find an additional source of protein for yourself, otherwise its content in the body will slowly but surely decrease.

In nuts, dried fruits and mushrooms

In nuts and mushrooms, as in vegetables, protein is contained mainly in scattered form. Some types of nuts contain large amounts of protein, which will help restore protein balance in the body on a plant-based diet.

Fruits do not have the highest protein content and should not even be considered as a main source. The only advantage of fruits over vegetables is that protein is not lost during cooking, which means that both in canned form and in jam the level of protein will be similar to fresh fruits.

Based on 100 grams of product, the following comes out:

According to manufacturers, various cereals and “healthy” baked goods are rich in all the elements necessary for the body. Everyone has their own truth, but let’s look at the hard numbers.

This protein content table contains data for 100g of uncooked product:

The values at first glance are quite high, but during heat treatment, most of the beneficial substances contained in cereals and flour products disappear. You can read more about vitamins in bread

Despite all the beliefs in the usefulness of vegetarian diets, from the standpoint of the balance of protein in the body, they are absolutely failures or are too expensive.

By the way, in more detail about

vitamins in the liver

Some vegetables also have their own important characteristics, such as carrots or garlic.

Rye bread indicated in the table also has its own beneficial properties, more details here

In this video you can learn more about the role of protein in nutrition, as well as gain information about the time and volume of its consumption!

Squirrels can without a doubt be called the main element of life on earth. The compound of this element has a rather unusual and diverse structure, in which amino acids play an important role.

In order for products to play a full role in the functioning of the body, the composition and presence of protein and many other components in it are very important.

All data is calculated per 100 grams:

Lamb meat – 25

Beef meat – 21

Goose meat – 30

Turkey meat – 25

Rabbit meat – 25

Chicken meat without skin – 26

Broiler chicken meat – 23

Chicken liver – 20

Chicken heart – 20

Chicken gizzards – 20

Beef liver – 16

Sausages – 15

Beef tongue – 17

Whole egg – 12

Egg yolk – 3

Egg white – 4

Pink salmon – 21

Red caviar – 26

Squid fillet – 17

Seaweed – 1.8

Shrimp – 21

Perch – 19.9

Sturgeon – 17

Cod liver – 24.5

Blue whiting – 18.1

Saira – 18.4

Sardine – 24

Salmon – 16.1

Mackerel – 17.8

Pike perch – 20.8

Cod – 17.5

Tuna – 22.6

Oysters – 15

Trout – 16

Brynza – 17.8

Kefir or natural yogurt – 3.2

Milk up to 1% - 3.1

Milk from 1.5 to 5% - 3.2

Cream – 2.9

Sour cream – 1.6

Hard cheese – 25.6

Smoked cheese, sausage – 22.5

Processed cheese – 19.9

Cottage cheese 20% - 14.2

If you decide to engage in bodybuilding, then in addition to training, it is very important to eat right. The mistake of many is that they do not think about their nutrition, so the results even after intensive training are not as high as they would like. Therefore, for all those who want to gain muscle mass rather than fat, it is very important to include foods with high protein in their diet. This will help you build a beautiful body.

To do this you should eat:

All types of meat, this can include beef, rabbit, various types of poultry, lamb and a small amount of pork. It is advisable to choose lean meat without fat content.

It is also very good to include seafood in your daily diet. If you choose fruits and vegetables, you can get a good amount of protein here, but be sure to remember that this category can contain large amounts of carbohydrates, such as potatoes.

You can build your menu based on the following vegetables and fruits, as well as legumes:

Spinach
Soy asparagus
Soybeans
Beans
Banana
Avocado

It is very important for humans to consume proteins of plant and animal origin. When playing sports, women should include 1.5 grams of protein per kilogram of their body in their diet, men 2 grams. It is worth knowing and remembering:

Animal proteins can be called the most complete. They contain all the amino acids necessary for full life. Animal proteins include: all types of meat, poultry, fish, cheese, milk and dairy products, eggs
Protein in vegetables, fruits, grains and nuts are considered incomplete. They most often lack some amino acids that work to create protein in a new format. Therefore, the body must break down individual amino acids in order to combine them with amino acids from other foods to create building material
It is advisable to always read what is written on the label and read how much protein the food contains; the ideal option would be if there is more protein than fat content
Animal protein can be replaced with soy. Soybeans can be an excellent alternative to meat. To do this, you can include tofu or soybeans in your diet.
Foods with a complete protein content control appetite very well and provide long-lasting satiety, which is good for those

Many people are interested in whether it is possible to be a vegetarian and get complete protein. Of course, there is such a possibility, to do this you just need to know what products will help with this.

Quinoa. It is an excellent source of protein with a complete composition of amino acids. It can be consumed by everyone, even non-vegetarians.
Black beans. It is these legumes that can fully replace meat in the human body, so in order to fully replenish protein in the body, it is worth eating beans. It is also rich in fiber and antioxidants.
In fifty pistachios you can find six grams of protein. Therefore, pistachios are also good for snacks or as an addition to dishes.
Lentils should be on the table of all vegetarians, because they have no equal in the amount of protein that is suitable for adherents of this diet. 9 grams per half cup, it turns out that a glass of lentils can, if possible, replace almost a hundred grams of beef.
Almond. These nuts contain about 6 grams of protein per handful.
Soy milk. This product gives rise to a lot of controversy, but it contains enough protein, 8 grams per glass. Why do they argue, it’s simply believed that in our time soy is a geno-modified product, so everyone decides for themselves whether to eat it or not.
Broccoli. This vegetable is low in calories and is a good source of protein. A glass contains about 4 grams of protein.

For weight loss

Such food is very good for weight loss, you just need to choose the right ingredients containing protein that will help you lose weight and not harm your health, and also in which the protein will be more easily digestible.

These include:

Skinless chicken breast, the most wonderful ingredient, containing a decent amount of protein and almost no fat
Chicken egg. It is the proteins that bring great benefits, but the yolk helps to absorb the protein much better
Salmon, in addition to being high in protein, can provide very important Omega fats
Beef is the one that can provide the most complete protein, which contains the entire set of amino acids

In the photo you can get the information more clearly:

All tables can be downloaded as a reminder for free on the website

Each product contains three important components. These are proteins, fats and carbohydrates. A person who thinks about his health should allocate a special place in his diet for the most useful of them - proteins. By eating foods with the highest protein content, you can improve your health, make your appearance more attractive and even lose weight. This nutrient is the basis of life and the building material of the body.

Eating your diet with foods that contain plenty of protein is important for a number of reasons. One of them is the fact that protein (or protein, as it is also called) is involved in the structure of muscle tissue. It is for this reason that high-protein nutrition is recommended for professional athletes, people involved in fitness, and also for children.

Supporters of a healthy lifestyle and quality nutrition should know that their daily protein needs are calculated based on weight. For every kilogram of human weight per day there should be 2 grams of protein. That is, if a person weighs 70 kilograms, then he should include about 140 grams of protein in his food per day. Studying the list of foods that contain a lot of protein, you will notice that some of them are quite high in calories, while others, on the contrary, provide very little energy. This fact should also be taken into account when choosing the right diet.

On the other hand, according to experts, the daily requirement for protein should generally be 40% of the total food. This is one of the keys to rational nutrition.

Protein is very important for physically active people to consume because it can restore a person’s expended energy. When excess protein occurs in the body, it does not turn into fat and does not lead to extra pounds, unlike carbohydrate foods.

Before the main table of proteins in foods is described, it is worth paying attention to the negative qualities of protein foods.

As you know, fats, carbohydrates, and proteins can be harmful to the human body if consumed in excess. Therefore, harm to the body can only be caused if excess protein is formed in the body. This is due to the fact that only the required protein is easily absorbed by the body. The remainder must be processed. This process requires the participation of calcium. If there is not enough of it in the body, it will be drawn from the bones. Constantly exceeding the protein norm can lead to a number of unpleasant diseases. For example, to osteoporosis.

It is very important to study the composition of proteins in foods for another reason. Their excess leads to extra stress on the kidneys. When consuming foods high in animal protein, it is worth remembering that along with it cholesterol enters the body, which has a detrimental effect on the human body.

In order to avoid all the above side effects, you need to add proteins to your diet depending on the needs of your body. It is worth paying attention to the total calorie content of a product containing a lot of protein. It is found in large quantities in meat products, eggs, cheese and cottage cheese, cereals and some other products.

Both animal and plant protein are very important for the body. The list of products containing it should start from the first. Animal protein is also called complete protein. This is due to the content of a complete amino acid complex in it.

Products containing protein in large quantities of animal origin are meat products. Their list starts with chicken and turkey. Every 100 grams of chicken or turkey meat contains about 20 grams of protein. It is easily digestible from these products. In addition, these two types of meat are considered dietary due to their low calorie content. They definitely need to be added to a balanced diet.

Products with the highest protein content can also include another type of meat - beef. There are about 25 grams of protein per 100 grams of beef meat. But it is much more difficult to absorb by the body. That is why it is better to eat it boiled.

A large amount of protein is found in beef, pork or lamb liver. About 18 grams per 100 grams of product. It is recommended to use it stewed.

There are other products that contain large quantities of animal proteins. This is fish and seafood. It is a storehouse of protein and other useful microelements. Any fish is easily digested by the body, which absorbs all the beneficial substances. Proponents of a healthy diet should definitely include this type of protein-containing product in their diet.

Protein is found in a number of cereals. In addition, each of them is useful for the good functioning of the digestive organs. Protein in food products, that is, in cereals in this case, is contained in different quantities. But it is absorbed equally well.

Buckwheat consists of 12% proteins of plant origin. It is very beneficial for the body. Oatmeal is no less healthy and comes second in the list in terms of protein content. It contains 11 grams of protein per 100 grams of cereal. Wheat groats are in the same position as oatmeal. It also contains 11 grams of protein.

Rounding out the list of protein-rich cereals are rice and corn. They contain 7-8% protein content.

Porridges are very beneficial for the human body, but when adding them to the diet, it is worth remembering that the bulk of them are carbohydrates.

When it comes to protein-containing products, the natural question is how much protein is in one egg.

Chicken eggs can vary in size and weight, but on average two eggs equal 100 grams of total weight. Accordingly, one egg can contain about 50 grams of mass. Per 100 grams of such a product there are 17% proteins. This means that one egg contains about 8.5 grams of protein.

It is from this product that protein is best absorbed. Its calorie content is quite low. Chicken eggs also contain many useful acids that are involved in important metabolic processes in the human body.

Products with the highest protein content are also cheese and cottage cheese. Each of them is worth considering separately.

Cottage cheese contains about 14% protein. It is very beneficial for the body. It is high in calcium, which in some cases may be required for protein processing. Depending on the fat content of the cottage cheese, the protein content in it may vary slightly. It is recommended to add low-fat cottage cheese to your diet.

Hard cheese is made from cottage cheese. But its protein content is twice as high. So, on average, 100 grams of cheese contains about 30 grams of protein. It is worth noting that hard cheese is very high in calories, and you need to add it to your diet in small quantities.

The table of proteins in products also contains information that milk consists of only 5% of them, despite the fact that cottage cheese and cheese are its derivatives.

There are other favorites for protein content. What foods have a lot of proteins? Primarily soybeans, lentils and Brussels sprouts.

A product such as Brussels sprouts contains only 9% protein by weight. But it is low in calories, and in order for it to be absorbed by the body, a large amount of energy is required. Therefore, 9 grams of protein per 100 grams of such a product is considered quite a lot. Because of this, this product is classified as high in protein.

Soy contains vegetable protein. The list of foods containing protein puts it at the top. It contains about 14 grams of protein in every 100 grams of product. It can be called the first in protein composition in plant products. It is known as a product that is often used instead of meat in the food industry. But in the daily diet it is better to give it a place as a side dish. It can replace porridge.

The table below shows some foods that are high in protein.

	Protein, gram		Protein, gram
Beef
Mutton

Veal


Beef liver
Pork liver		Mackerel
		Buckwheat core
sunflower seed

		Oat groats
Walnut		Whole peas
Pine nut

Egg		Quail egg
Cow's milk 3.2% fat		Cow's milk cheese
Low-fat kefir		Cheese "Poshekhonsky"
Low-fat cottage cheese		Cheese "Dutch"

It is not uncommon to have a question regarding losing excess weight with food containing a lot of protein. It's possible. Diets with a predominance of protein foods are considered quite successful. This is due to the fact that protein is not converted into fat. It is worth noting that with such a nutrition system it is strictly forbidden to give up carbohydrates. There should be at least 100 grams per day. To lose weight, you should only use a list of foods that contain quite a lot of protein, are easily digestible and are considered low-calorie. First of all, these are chicken, turkey, cottage cheese, eggs, Brussels sprouts, and soy.

When setting a goal to lose weight by including protein in your diet, you need to adhere to the following principles:

High protein foods should be served with vegetables.
You should not exceed your daily protein intake.
Mineral still water in the amount of 2 liters must be present in the diet.
Sweet fruits should be as little as possible in the daily menu.
At least 100 grams of complex carbohydrates before lunch.
Eat meals every 2-3 hours in very small portions that combine protein foods with other non-calorie foods.

Despite the possibility of losing weight with protein foods, such a nutritional system has its positive and negative sides. The advantages of this method include the following points:

Fast and effective results.
If all the rules are followed, the feeling of hunger should not torment a person losing weight.
The consumption of almost all products is allowed, but in small quantities.

On the other hand, the disadvantages of this method include:

Good results can be obtained by doing physical exercises.
Not suitable for people who do not consume meat or other animal products.
It is well known which foods contain a lot of proteins, but often they are low in other important elements, so you need to take multivitamin complexes separately.

The protein nutrition system for weight loss excludes some foods completely from the human diet. Such prohibitions include bakery products. Especially if they are made from wheat flour. If you want to eat a piece of bread, your choice should be rye. There is a taboo on buns and pies. Products with the highest protein content should prevail in the diet.

Sugar, sweets and carbonated drinks should be completely excluded from the menu. Milk is also prohibited. It can be added to the diet only in low-fat form and in small quantities. The adult body digests milk worse than the child’s body, which is why fermented milk products are considered recommended for consumption.

Knowing how much protein is in one egg, 100 grams of meat, cottage cheese, cheese, various cereals, you can easily create a balanced diet that will help the body effectively build muscle tissue, lose extra pounds and restore energy after physical activity.

Men who do not exercise should consume 1.2 grams of protein per kilogram of body weight. This number increases if we are talking about an active lifestyle, which includes visiting the gym.

Knowing which foods are rich in this important compound for humans allows us to provide the body with the required amount of protein throughout the day.

10 foods with the highest protein content

Poultry meat – from 17 to 22 grams (per 100 grams of product)
Meat – from 15 to 20 grams
Fish - from 14 to 20 grams
Seafood – from 15 to 18 grams
Legumes – from 20 to 25 grams
Nuts – from 15 to 30 grams.
Eggs – 12 grams
Hard cheese – from 25 to 27 grams
Cottage cheese – from 14 to 18 grams
Cereals – from 8 to 12 grams

Food product	Protein (grams)
Squid	18,0
Crab	16,0
Shrimps	18,0
Mackerel	18,0
Flounder	16,1
Pink salmon	21,0
capelin	13,4
Herring	17,7
Zander	19,0
Cod	17,5
Sturgeon	16,4
Bream	17,1
Pollock	15,9
Salmon	20,8
Canned fish in oil	17,4-20,7
Canned fish in tomato	12,8-19,7
Canned fish in its own juice	20,9-28,7

The data given in the tables are absolute values, but the percentage of protein absorption by the body does not reach one hundred percent for everyone.

Protein Digestibility Chart

Protein source	Digestibility coefficient
Milk	100%
Supro isolated soy protein	100%
Beef	92%
Fish	92%
Other isolated soy protein	92%
Mechanically separated poultry meat	70%
Canned beans	68%
Oats	57%
Rice	54%
Peanut	42%
Corn	42%
Wheat gluten	27%

To find how much protein enters the body, add 50% to the above calculation, which will be 90 grams, that is, 65x1 + 50%.

Protein distribution during the day

It happens according to two main schemes:

First. Involves distributing high-protein foods into five servings that are eaten throughout the day.

Second. For breakfast and dinner they eat 20%, and for lunch - 45% protein. The rest of the daily intake is distributed 5% for snacks after main meals.

Regardless of the chosen scheme, you should take into account that each serving should be no more than 300-350 g. The main thing is to choose the products that suit your taste the most.

Sample daily menu

For breakfast You can serve a lean piece of meat, a protein shake, a whole egg or white, or Greek yogurt.

For dinner and lunch Tofu, turkey meat, chicken breast and sausage, lean minced beef, salmon, shrimp, tuna and cod are perfect.

As a snack you can eat peeled seeds, drink a protein shake, eat nuts, or some legumes.

Each product contains three important components. These are proteins, fats and carbohydrates. A person who thinks about his health should allocate a special place in his diet to the most beneficial of them - proteins. By eating foods with the highest protein content, you can improve your health, make your appearance more attractive and even lose weight. This nutrient is the basis of life and the building material of the body.

Why is it important to eat high protein foods?

On the other hand, according to experts, the daily requirement for protein should generally be 40% of the total food. This is one of the keys to rational nutrition.

Before the main table of proteins in foods is described, it is worth paying attention to the negative qualities of protein foods.

Harm from protein foods

A large amount of protein is found in beef, pork or lamb liver. About 18 grams per 100 grams of product. It is recommended to use it stewed.

Protein in cereals

Rounding out the list of protein-rich cereals are rice and corn. They contain 7-8% protein content.

Porridges are very beneficial for the human body, but when adding them to the diet, it is worth remembering that the bulk of them are carbohydrates.

Protein in eggs

When it comes to protein-containing products, the natural question is how much protein is in one egg.

Protein in cheese, cottage cheese and milk

Products with the highest protein content are also cheese and cottage cheese. Each of them is worth considering separately.

The table of proteins in products also contains information that milk consists of only 5% of them, despite the fact that cottage cheese and cheese are its derivatives.

Other High Protein Foods

There are other favorites for protein content. What foods have a lot of proteins? Primarily soybeans, lentils and Brussels sprouts.