Here is a list of 32 protein-rich foods , Both animal and vegetable, which also contain other health benefits. Some are Greek yogurt, eggs, lean meat, turkey breast, tuna, lentils, wheat germ or quinoa.
These macronutrients have been in vogue in recent years thanks to their varied and important functions. On the one hand, you need enough protein to build and repair your muscles. They also play a very important role at the metabolic level stimulating the burning of fat and reducing the sensation 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 to avoid the peaks of glucose and insulin in the blood, conditions that favor the storage of Fat and low energy levels.
Foods rich in protein
1- Greek yogurt
It provides 23 grams of protein per 240 grams. The variants of Greek style can contribute even more. They have the advantage of being good quality proteins and easy digestion. In addition, yogurt provides Probiotic bacteria Which help you regulate your intestinal flora and improve the absorption of other nutrients.
Yogurt also promotes bone health because of its high calcium content. What you should keep in mind is that, many of them contain lots of sugar. Therefore, check nutritional information before buying.
In this article You can know other benefits of yogurt.
2- Cottage cheese
Provides 14 grams of protein per 1/2 cup. It is rich in protein casein Of milk, which is characterized by providing maximum satiety and slow digestion, allowing the amino acids of proteins to reach the muscles in a sustained and constant. Keep in mind that cottage cheese has more sodium content.
3- Swiss cheese
Provides 8 grams of protein per 30 grams. Swiss cheese provides more protein than other varieties commonly available in the supermarket, making it an ideal choice for putting together your post-workout sandwiches.
If you need to have control of calorie density, low fat versions have a protein-to-fat ratio of about 8 to 1, while still providing good flavor.
4 Eggs
One large egg provides 6 grams. It is the best quality protein and the most used by the body.
Biological value is dictated largely by the amount of essential amino acids a food possesses, and the Egg has all these amino acids .
5- Milk half-defatted
Provides 8 grams of protein per serving of 1 cup. It is a source of high protein biological value and easy digestion (provided there is no lactose intolerance).
Avoid consuming the totally skimmed version, since a little fat contributes to absorb the vitamin D containing. In addition, dairy fat has been associated with reduced abdominal fat and increased muscle mass.
If you can get milk from animals fed on grass, better yet, since it has a more favorable fat profile.
6- Whey Protein
It provides 24 grams of protein per tablespoon, on average.
Whey protein is one that is digested faster. It is the perfect addition to any diet developed to lose fat or build muscle.
Whey protein is low in calories, easy to digest, and perfect to take immediately after a workout, first thing in the morning, or even along with low protein meals!
Whey protein is extremely anabolic and ideal for muscle building because it is a particularly rich source of branched chain amino acids, or BCAAs.
7- Lean meat
It provides 23 grams per protein per 100 grams.
Lean meats are a source of high quality 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 of meat slow down hunger and are ideal for muscle definition plans.
8- Minced meat (95% lean)
It provides 18 grams of protein per 100 grams and provides just the right amount of fat so your hamburgers and meatloaf do not like cardboard. Beyond a protein payload, this red meat is also a good source of Creatine .
9- Pork chops (boneless)
It 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 the chops 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 the meat is completely submerged). Cover and refrigerate for 30 minutes to 2 hours.
10- Chicken breast (skinless and boneless)
It provides 24 grams of protein per 100 grams.
This food provides more protein than other parts of the birds, so it must be a constant in your shopping cart.
11- Turkey breast
It provides 24 grams of protein per 100 grams.
They are proteins of excellent nutritional quality and almost null contribution of fats.
12- Tuna
It provides 25 grams of protein per 100 grams.
It is high quality protein. It also brings 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
It provides 23 grams of protein per 100 grams. Thanks to its fatty tenor, this fish retards digestion and is an ideal choice if you are looking to lose fat. Look for salmon with intact skin as it provides more flavor during cooking.
In addition, salmon provides Properties and health benefits Such as preventing heart attacks or fighting cancer.
15- Chicken
It provides 21 grams of protein per 100 grams. The only care to keep in mind is the presence of antibiotics and hormones that usually have. So make sure you 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 increased intake of vitamin D may boost testosterone production.
17- White beans
They contain 20 grams of protein per serving of 1 cup.
The Beans Are an incredibly cheap source of protein, and vegetables Canned foods more commonly available. Each cup also delivers an impressive amount of 13 grams of dietary fiber.
18- Dried lentils
They contain 13 grams of protein per serving of 1/4 cup.
They are a source of medium quality protein, fiber, and Variety of vital minerals . If you want to build a complete protein in your meal, mix the lentils with rice. If you do not like them, you can process them and use lentil flour.
19- Canadian Bacon
Provides 15 grams of protein per 100 grams.
Coming from the thinner back of the pork, Canadian-style bacon is about 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 high amounts of omega 6 fats.
Forget the low fat versions. The only thing they do is replace healthy fat with sugar.
21- Mix of nuts
It provides 6 grams of protein every 60 grams. They are an excellent source of protein with plenty of satiety and great contribution of other essential nutrients.
Keep in mind that 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 serving of 1 cup.
Homemade protein shakes are always preferable, but if you want a shake quickly choose those that do not contain sugar.
Also make sure your smoothie contains a good source of protein in the list of ingredients such as whey protein and not just fruit, which can quickly lead to sugar overload.
23- Tofu
It provides 12 grams of protein every 90 grams.
You can choose the firm type and prepare it marinated or grilled. Tofu contains proteins of medium quality but with great contribution of satiety and, being neutral of flavor, allows that it is used in sweet preparations and salads.
24- Edamame
½ cup of Edamame Contains 8 grams of excellent quality proteins.
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
The 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.
Wheat germ is composed of three components of the Endosperm , The bran and the germ. The germ is the richest part in nutrients and includes remarkable amounts of proteins of plant origin. It can be used to add protein to your oats, pancakes, and even smoothies.
27- Buckwheat noodles
They contain 12 grams of protein per 90 grams.
They contain more protein than most wheat-based noodles. Even better, they are cooked in half the time as whole-wheat pasta. In addition, buckwheat is a pseudocereal that does not contain gluten, so it can be consumed by people intolerant to this protein.
28- Quinoa
Contains 8 grams of protein per serving of 1 cup
Amongst the whole grains, quinoa South American is a rarity that contains a complete arsenal of essential amino acids, which means that it is a complete protein with great potential for increasing muscle mass.
Toasting quinoa in a dry skillet or pan over low heat before cooking can give it a special flavor and will help reduce cooking time. Also remember that it is convenient to soak before cooking.
29- Pan Ezekiel
It is a type of bread that is made from whole grains and organic and germinated vegetables, including Son , 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 contribution of proteins with essential oils and a lot of fiber, therefore, they contribute satiety. They are amazing High in many nutrients , Such as iron, magnesium and zinc.
14% of the calories come from proteins, ie 1 tablespoon contains 5 grams of protein, with 125 calories. It is important that you consume the ground seeds to take advantage of all its properties.
The cover they possess can not be digested and, then, the body can not have access to many of its nutrients if first or fractured.
If you do not like pumpkin seeds, you can opt for flax seeds (12% of their calories come from proteins), sunflower seeds (12% of their calories come from proteins) 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 b12 vitamin .
Like most deep-sea fish, shrimp also contain lots of omega-3 fatty acids.
A serving of 85 g contains 18 grams, with only 84 calories.
32- Brussels sprouts
Brussels sprouts are a high-protein vegetable not because of the absolute input of protein, but in reference to the contribution of calories. Very few calories provide a lot 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
If you want to follow a diet high in proteins of good quality incorporates these foods and avoids the excessive consumption of salt that can increase the loss of proteins by the kidney.
On the other hand, remember that an excess of this nutrient can cause hepatic and renal overload. Avoid consuming more than 2 grams per kilo of weight per day.
And what other foods that contain proteins do you know?