No matter what type of diet you follow, whether you are a meat eater, vegetarian or vegan, your body needs protein to survive and carry out many of its functions.
Note: There are many protein-rich foods of both animal and plant origin.
In this article we will see what some of these are, but before…
What are proteins?
Protein is one of the macronutrients that forms an important building block of our diet. Among them are: carbohydrates, fats and proteins.
Noteworthy: A macronutrient is a nutrient that the body needs in large amounts to maintain its function and to provide calories, which it uses for energy.
Protein is made up of small compounds called amino acids. There are hundreds of amino acids in nature, but the human body only needs 20 of them.
Our body can produce 11 of the 20. The remaining 9, essential amino acids, must come from protein-rich foods.
Protein is a fundamental component of life. Without it our bodies would not exist. This is because we are made of protein. From our heart to our brain , our bones and our muscles, all our organs, arteries, veins, skin, hair and nails.
Note: The main job of protein is to build, maintain, and restore muscle, organs, and tissue.
Also, protein is important because it helps us stay more satiated than with other macronutrients like carbohydrates. This happens because proteins take longer to digest. This means that protein tends to keep us satisfied longer than carbohydrates.
protein foods
Almost all foods contain some protein. However, there are foods richer in protein than others, so take notes because here they come!
1. Eggs
How many times have you heard someone talk bad about eggs? Eggs are probably one of the most complete foods that nature has to offer us.
Note: A whole egg contains a wide variety of nutrients. Eggs are rich in vitamins , minerals, good fats, and each one has 6 grams of quality protein.
Most of the protein from the egg is found in the whites, while the yolk contains good fats. In fact, egg white is the highest protein food that provides the fewest calories, which is why it is so popular among bodybuilders.
2. Chicken
Chicken is also another favorite among bodybuilders, and this is because it is high in protein and low in fat. This makes it an ideal source of lean protein (that is, they provide less fat and fewer calories).
Also, chicken keeps you full for a long time and is such a versatile food that it can be prepared in many different ways.
To highlight: A cooked skinless chicken breast (172 grams) contains 54 grams of protein, which is equivalent to 31 grams of protein per 100 grams.
3. Turkey
Poultry meat is one of the leanest options if you remove the skin. 100 grams of turkey gives you about 29 grams of high-quality protein, along with B vitamins and selenium.
4. Salmon
Fish and shellfish are nutrient-dense, and salmon is no exception. It is rich in antioxidants and is an excellent source of high-quality protein, vitamins, and minerals.
However, it is not one of the leanest fish as it is high in healthy fats, rich in omega-3s.
Note: A 100g serving of grilled salmon contains 25g of protein.
5. Tuna
A 100-gram serving of tuna contains just 0.5 g of fat and over 20 grams of protein, making it a complete, lean source of protein.
Note: Canned tuna is not as lean as other fish, however plain canned tuna is a better option.
6. Prawns
It’s hard to find a leaner protein source than shrimp, which has less than half a gram of fat per 100-gram serving. Combined with its high protein content, it makes it an excellent choice.
7. Pork
High in protein and plenty of vitamins and minerals, lean pork can be a great addition to a healthy diet. A 100-gram serving of cooked pork provides 25.7 grams of protein.
8. Beef
Lean cuts of veal contain less than 10 grams of fat per 100-gram cooked serving.
The loin and sirloin are lean cuts. Also, a serving of meat is an excellent source of B vitamins, zinc and selenium.
9. Milk
Skim milk is an easy way to get protein. An 240 ml glass of skimmed milk contains 8 grams of protein, and only 2.5 grams of fat.
Note: Milk is an ideal ingredient to add protein to your meals, be it in coffee, with cereals and even in preparations, sauces and soups.
10. Yogurt
A study published in the Journal of Dairy Science concluded that a 170-gram serving of Greek yogurt contains 20 grams of protein, compared to 9 grams in a serving of conventional yogurt (1) .
This is because Greek yogurt is strained to remove the whey, leaving a more concentrated product with more protein.
Low-fat plain Greek yogurt is a good option. It is best to buy the natural one, free of artificial sweeteners and flavors.
11. Oats
Although oats are a complex carbohydrate that provides a slow release of energy, they are also an excellent source of protein since 100 grams of oats contains 10 grams of protein, which is very high for a cereal.
This makes it an excellent breakfast, especially for vegans. For a complete breakfast with protein, carbohydrates, and good fats, you can cook oatmeal with almond milk, fruit, and chia seeds.
12. Grains
Whole grains, in addition to being easy to eat at all times of the day, can provide additional protein to meals, even though we normally think of them as sources of carbohydrates .
Note: Many varieties are high in protein, they also provide fiber, vitamins and minerals. Some of these are: oats, quinoa, amaranth, corn, rice and wheat.
13. Quinoa
Quinoa is a seed that every 100 grams of cooked weight provides almost 4 grams of protein.
In addition, quinoa is a complete protein, that is, it contains 22 amino acids, which makes it an excellent alternative to include protein in a vegan diet.
14. Nuts
Nuts are very versatile and can be added to all kinds of meals or just as a snack. Some of the best protein from nuts and seeds include:
- Almonds : 3 grams of protein per 6 almonds
- Nuts: 3 grams of protein per 3 nuts
- Pistachios: 1 grams of protein per 10 pistachios
- Cashew nuts: 3 grams per 10 cashews
- Brazil nuts: 4 grams per 6 nuts
Nut and peanut butters are also excellent sources of protein. One tablespoon of peanut butter (about 15 grams) provides 4 grams of protein.
This makes it an ideal addition to your toast or even to add to a smoothie.
15. Jello
Believe it or not, gelatin is packed with protein. In just 2 tablespoons, there are 11 grams of protein. That’s about 10% of the RDA.
Noteworthy: Gelatin is not a complete protein because it lacks some amino acids, but it can definitely help you get much-needed protein in your diet.
Importance of eating protein foods
Eating protein is important as it not only performs the essential function of building, maintaining and repairing all the tissues in our bodies, from organs to your nails, but also because a high-protein diet is linked to slower aging.
Notable: A study published in Joint Bone Spine suggests that a high-protein diet may help prevent sarcopenia, a disease that affects older adults that involves loss of muscle mass (2) .
Sarcopenia exacts a heavy price in terms of functional impairment, metabolic disturbances, morbidity, and mortality. Thus, the consequences of sarcopenia include disability, impaired quality of life, falls, osteoporosis, cardiovascular risk, metabolic syndrome, and immunosuppression.
And as if that were not enough, if you are looking to lose weight and improve your body composition, protein can be your greatest ally. A study published in Nutrition & Metabolism suggests that a high-protein diet has beneficial effects on satiety and weight management, which helps promote weight loss (3) .
In addition, protein is necessary to build muscle, and combined with a resistance training plan, it can result in fat loss and muscle mass gains.
Key takeaways
- No matter what type of diet you follow, whether you are a meat eater, vegetarian or vegan, your body needs protein to survive and carry out many of its functions.
- Protein is one of the macronutrients that forms an important building block of our diet. It is made up of small compounds called amino acids. There are hundreds of amino acids in nature, but the human body only needs 20 of them.
- We are made of protein, from our hearts to our brains, our bones and our muscles, all our organs, arteries, veins, skin, hair and nails.
- There are many protein-rich foods of both animal and plant origin, including: oats, chicken, salmon, eggs, grains, nuts, quinoa, beef, pork, turkey, tuna, prawns, among others.
- It is important to consume protein because in addition to helping us build, maintain and repair all the tissues in our body, keeping us more satisfied, a diet rich in protein is related to slower aging.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.