32 FOODS RICH IN PROTEIN (ANIMAL AND VEGETABLE) - NUTRITION - 2024

I leave you a list of foods rich in protein, both animal and vegetable, which also contain other health benefits. Some are Greek yogurt, eggs, lean meat, turkey breast, tuna, lentils, wheat germ, or quinoas.

These macronutrients have been in vogue in recent years thanks to their varied and important functions. For one thing, you need enough protein to build and repair muscles. They also play an extremely important role at the metabolic level, stimulating the burning of fat and reducing the feeling of hunger.

In addition, proteins are complex molecules that take time to leave the stomach and prevent the rapid arrival of carbohydrates in the bloodstream, which can help avoid spikes in glucose and insulin in the blood, conditions that favor the storage of fat and low energy levels.

Protein-rich foods

1- Greek yogurt

Provides 23 grams of protein for every 240 grams. Greek style variants can add even more. They have the advantage of being proteins of good quality and easy digestion. In addition, yogurt provides probiotic bacteria that help you regulate your intestinal flora and improve the absorption of other nutrients.

Yogurt also supports bone health due to its high calcium content. What you should keep in mind is that many of them contain a large amount of sugar. Therefore, check the nutritional information well before buying.

2- Cottage Cheese

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Provides 14 grams of protein for every 1/2 cup. It is rich in casein protein from milk, which is characterized by providing maximum satiety and slowing down digestion, allowing amino acids from proteins to reach the muscles in a sustained and constant manner. Keep in mind that cottage cheese is higher in sodium.

3- Swiss cheese

Source: Ekg917

Provides 8 grams of protein for every 30 grams. Swiss cheese provides more protein than other varieties commonly available at the grocery store, making it an ideal choice to build your post-workout sandwiches.

If you need to be in control of calorie density, the low-fat versions have a protein-to-fat ratio of around 8 to 1, while still tasting good.

4- Eggs

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A large egg provides 6 grams. It is the best quality protein and the one most used by the body.

Biological value is largely dictated by the amount of essential amino acids that a food has, and the egg has all of these amino acids.

5- Semi-skimmed milk

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Provides 8 grams of protein per 1-cup serving. It is a source of protein of high biological value and easy digestion (as long as there is no lactose intolerance).

Avoid consuming the totally skim version, as a little fat helps to absorb the vitamin D it contains. Additionally, milk fat has been associated with decreased belly fat and increased muscle mass.

If you can get grass-fed milk, even better, as it has a more favorable fat profile.

6- whey protein

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It provides 24 grams of protein per tablespoon, on average.

Whey protein is one of the fastest digesting proteins. It is the perfect addition to any diet developed to lose fat or build muscle.

Whey protein is low in calories, easily digestible, and perfect to take immediately after a workout, first thing in the morning, or even with low-protein meals!

Whey protein is extremely anabolic and ideal for building muscle because it is a particularly rich source of branched chain amino acids, or BCAAs.

7- Lean meat

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Provides 23 grams of protein per 100 grams.

Lean meats are a high-quality source of protein and the best source of iron, since the body absorbs it much better.

In this way, we ensure the supply of amino acids and oxygen to the muscle. On the other hand, the muscle fibers in meat greatly delay the sensation of hunger and are ideal for muscle definition plans.

8- Minced meat (95% lean)

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It provides 18 grams of protein per 100 grams and provides just the right amount of fat so that your hamburgers and meatloaf do not taste like cardboard. Beyond a protein payload, this red meat is also a good source of creatine.

9- Pork chops (boneless)

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Provides 26 grams of protein per 100 grams. Like meats of excellent biological value, although in terms of the quality of fats, this option is better.

Soaking cutlets in brine can help soften them. Simply cover the pork chops in a brine made with 1/4 cup of salt for every 4 cups of water (use enough liquid so that the meat is completely submerged). Cover and refrigerate for 30 minutes to 2 hours.

10- Chicken breast (skinless and boneless)

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Provides 24 grams of protein per 100 grams.

This food provides more protein than other parts of the birds, so it should be a constant in your shopping cart.

11- Turkey breast

Provides 24 grams of protein per 100 grams.

They are proteins of excellent nutritional quality and almost zero fat content.

12- Tuna

Provides 25 grams of protein per 100 grams.

It is top quality protein. It also provides a good amount of B vitamins and selenium, which is an antioxidant mineral. It is an invaluable source of essential omega-3 fats.

14- Pink salmon

Provides 23 grams of protein per 100 grams. Thanks to its fatty content, this fish slows digestion and is an ideal option if you are looking to lose fat. Look for salmon with the skin intact, as it provides more flavor during cooking.

In addition, salmon provides other properties and health benefits such as preventing heart attacks or fighting cancer.

15- Chicken

Provides 21 grams of protein per 100 grams. The only care to take into account is the presence of antibiotics and hormones that they usually have. So be sure to choose chickens from farms.

16- Sardines

They contain 21 grams of protein per 100 grams. They also offer plenty of omega-3 fats and vitamin D. Research suggests that higher vitamin D intake can boost testosterone production.

17- White beans

They contain 20 grams of protein per 1-cup serving.

Beans are an incredibly cheap source of protein, and the most commonly available canned legumes. Each cup also supplies an impressive 13 grams of dietary fiber.

18- Dried lentils

They contain 13 grams of protein per 1/4 cup serving.

They are a source of medium-quality protein, fiber, and a variety of vital minerals. If you want to pack a complete protein in your meal, mix the lentils with rice. If you don't like them, you can process them and use the lentil flour.

19- Canadian bacon

Provides 15 grams of protein per 100 grams.

Sourced from the thinner back of the pig, Canadian-style bacon has approximately six times less fat than traditional bacon.

20- Peanut butter

2 tablespoons provide 8 grams of protein. Remember that it is ideal in moderation as it contains a high amount of omega 6 fats.

Forget the low-fat versions. All they do is replace healthy fat with sugar.

21- Mix of nuts

Provides 6 grams of protein every 60 grams. They are an excellent source of protein with a high capacity for satiety and a great supply of other essential nutrients.

Keep in mind that it often comes packed with added sugar or sodium. Look at the labels and remember that you can also prepare the respective flours.

22- Protein shakes

They can provide up to 16 grams of protein per 1-cup serving.

Homemade protein shakes are always preferable, but if you want a quick shake, go for those that do not contain sugar.

Also make sure your shake contains a good source of protein in the ingredient list such as whey protein and not just fruit, which can quickly lead to sugar overload.

23- Tofu

Provides 12 grams of protein every 90 grams.

You can choose the firm type and prepare it marinated or grilled. Tofu contains medium-quality proteins but with a great contribution of satiety and, being neutral in flavor, allows it to be used in sweet and savory preparations.

24- Edamame

½ cup of edamame contains 8 grams of excellent quality protein.

It also provides fiber, vitamins and minerals. It has a very high satiety potential and is ideal as a snack. Being low in fat, you can consume it after your workouts.

25- Peas

Peas contain 7 grams of protein in one cup.

Compared to other vegetables, it is one of the best sources of protein. In addition, they are very versatile and can be used in dishes or in the form of flour, replacing refined flour.

26- Wheat germ

Provides 6 grams of protein in 30 grams.

The wheat germ is made up of three components of the endosperm, the bran and the germ. The germ is the most nutrient-rich part and includes notable amounts of plant-based protein. It can be used to add protein to your oatmeal, pancakes, and even smoothies.

27- Buckwheat noodles

They contain 12 grams of protein for every 90 grams.

They contain more protein than most wheat-based noodles. Even better, they cook in half the time of whole wheat pasta. In addition, buckwheat is a pseudocereal that does not contain gluten, so it can be consumed by people with intolerances to this protein.

28- Quinoa

Contains 8 grams of protein per 1-cup serving

Among whole grains, South American quinoa is a rarity that contains a full arsenal of essential amino acids, which means that it is a complete protein with great potential for increasing muscle mass.

Toasting the quinoa in a dry skillet or saucepan over low heat before cooking can add a touch of flavor and will help reduce cooking time. Also remember that it is convenient to soak it before cooking.

29- Ezekiel Bread

It is a type of bread that is made from whole grains and organic and sprouted legumes, including millet, barley, spelled, wheat, soybeans and lentils.

Compared to most breads, Ezekiel bread is very high in protein, fiber, and various nutrients.

1 slice contains 4 grams of protein with 80 calories.

30- Pumpkin seeds

They are an excellent supply of proteins with essential oils and a lot of fiber, therefore, they provide satiety. They are incredibly high in many nutrients, such as iron, magnesium, and zinc.

14% of calories come from protein, that is, 1 tablespoon contains 5 grams of protein, with 125 calories. It is important that you consume the ground seeds to be able to take advantage of all its properties.

The covering they have cannot be digested and, therefore, the body cannot access many of its nutrients if they are broken down first.

If you don't like pumpkin seeds, you can opt for flax seeds (12% of their calories come from protein), sunflower seeds (12% of their calories come from protein) and chia seeds (11% of their calories provide protein).

31- Shrimp

Shrimp is a type of seafood. It is low in calories, but very rich in various nutrients, such as selenium and vitamin B12.

Like most deep-sea fish, shrimp also contain high amounts of omega-3 fatty acids.

An 85 g serving contains 18 grams, with just 84 calories.

32- Brussels sprouts

Brussels sprouts are a vegetable with a high protein value, not because of the absolute protein intake, but in reference to the calorie intake. Very few calories provide a large amount of protein and other nutrients.

It is very high in fiber, vitamin C, and other nutrients. Half a cup (78 g) contains 2 grams of protein, with 28 calories.