Foods Rich in Protein

Proteins are important nutrients that contain the essential and non-essential amino acids which provide the body with energy. They control many metabolic functions in the body and are essential components of all living cells.

Proteins are the basic building blocks of matter responsible for muscle growth and development, bones, ligaments and tissue. They also help to fight infections because they strengthen the immune system and are essential for maintaining body functions such as digestion, metabolism and circulation. Our bodies need these macronutrients for the production of enzymes, hormones, and other physical chemical compounds. Hemoglobin provides with oxygen every part of the body. Protein deficiency can cause muscle loss, heart failure, a weak immune system, and even death in extreme cases.

The recommended daily dose of protein is 0.8 grams per kilogram of body weight adults. Pregnant and lactating women need 70 grams of protein a day. And older physically active people need more than the daily recommended dose of the aforementioned, i.e. more than 0.8 grams per kilogram of body weight.

Protein sources

Our body is fed with protein from the food we eat. There are many foods containing proteins in large quantities. These include meat, dairy products, fruits, vegetables and nuts.

• Animal foods and dairy products are the richest source protein. They contain all the essential amino acids necessary for the production of new protein in the body. The sources of animal protein are meat, eggs, poultry, seafood and dairy products. Dairy products containing proteins include milk, cheese, paneer (a type of Indian cheese) and yoghurt.

• Vegetables, fruits and legumes are other sources of protein, but not perfect, because they are missing one or more amino acids necessary for protein production.

• Nutrients that are found in fruits are essential for healthy skin and hair. You can eat fresh or in the form of fruit salads, juices, smoothies, milkshakes and the like. In high protein content, the fruit also has a low fat content and high content fiber, thanks to which you will be more satisfied and you will not suffer from bloating.

• Protein supplements can be found in the form of a protein powder, protein shakes, protein plates and others. These supplements are consumed by bodybuilders to build muscle mass and burn fat during exercise.


Meat is high in protein. White or poultry is healthier than red meat due to its high content of lean protein. Chicken is one of the most nourishing meat. Hundred grams of chicken meat contain 32 grams of protein and very low in fat and cholesterol. Chicken is best eaten boiled, grilled and roasted.


Although red meat is rich source of protein, also has a high fat content and can significantly raise blood cholesterol levels. 58 grams of chicken breast contains 17 grams protein, and 37 grams of drumstick contains 9 g protein. If you want the richest sources of protein, choose lean meat, poultry or fish. Avoid roasted meats such as bacon, hot dogs or chicken fried in deep oil since roasting removes proteins. Meat such as the liver and kidneys contain a large the amount of sodium and fat, which overshadows the welfare of protein in them.

Proteins in certain types of meat to 100 grams: 36 grams of lean beef, turkey and chicken breast 32 grams, boiled beef from 16.91 to 40.6 grams, while cooked lamb has a 20.91 to 50.9 grams of protein.

Beans and legumes

Beans and legumes are one of the best choices when it comes to food rich protein, and are considered one of the best sources of protein. The legumes include peas, lentils and various types of beans, such as as pinto, chickpeas, white beans, red kidney beans and soy. All these species have a high protein content. Beans are also rich in dietary fiber and contains 8 essential amino acids. It contains about 9 mg of protein per gram, and some types and 12g per 100g.

Black beans contain 7.5 g of protein and very little fat, only 1g. Soy is an excellent addition to lunch and salads and contains more than 11 grams of protein. Hundred grams of chickpeas contains 16 g of protein. This is one of the best sources of protein for vegetarians. Hundred grams of red beans contains 7.5 g of protein. Like other species, baked beans has a high content of protein, 6 g per 100 g of beans. Hundred grams of soy contains 36g protein, the same amount of red beans has 24g protein, 100g black beans contains 21g protein, 19g 100g chickpeas, and the same amount of baked beans contains 6g of the protein.


Nuts such as cashews, almonds and peanuts are in high protein food. The maximum amount of protein is located in the Brazilian walnut. Thirty grams of Brazil nuts meet the daily need for protein. Brazil nuts are a rich source of amino acids and omega-3 fatty acids, which help build muscle and prevent the skin from drying out. Almonds are nuts fruits that have a range of health benefits and high protein content. A quarter cup of almonds contains 8 grams of protein.


Almonds contain very little fat and, thanks to its high content of protein, excellent choice for vegetarians. Peanuts are also a rich source of protein (8g), and peanut butter. 30g of peanut butter contains 8g of protein. The only drawback nuts fruits is that they have a high fat content, and therefore, consume in moderation.

The protein content in 100g of some types of nuts: walnuts 33g, almonds 21g, peanut butter 8g, 8g pistachios, sunflower seeds 6g, linseed 5g.

Dairy products

Dairy products such as milk, yogurt, sour cream and cheese, are important sources of protein. They also supply the body with essential minerals and vitamins. Calcium from milk protects teeth and bones and prevents osteoporosis and arthritis. Skim milk and low-fat dairy products are healthier choices, especially for people who want to lose weight.


Half a cup of low fat cheese or paneer contains 90 calories and 16 grams protein. Low-fat Swiss cheese contains 8g of protein, cheese contains 10g protein and 100g American romano cheese contains 9g of protein.

Protein content in 100g of some types of dairy products: paneer 16g, 10g parmesan, romano 9g, low-fat Swiss cheese 8g and milk and yogurt 6g.

Guavas, avocados, asparagus, cauliflower, dates, broccoli, sweet corn are also rich in protein.