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- Protein-containing foods are the backbone of a healthy diet. So what are the most protein-containing foods? High protein foods, high protein foods, vegan protein sources are in our article.
- Proteins, which are the building blocks of muscles, organs, skin, hormones and many other components in the body, should never be neglected in nutrition. Because of its important function, foods containing protein should be included in every meal.
- Scientific studies show that, thanks to protein-containing foods, weight loss is easier and muscle mass and strength increase.
How much protein should I consume?
Daily protein intake varies by gender. It is recommended to consume 46 grams of protein per day for women and 56 grams for men. Of course, the answer to the question of how much protein should I consume depends on the lifestyle of the person. The numbers given above apply to a standard lifestyle.
What about athletes?
In order to increase muscle mass, those who do sports need to take a lot more, 1.5 grams of protein per kilogram of body weight. Based on this, a person with 75 kilograms should get 112.5 grams of protein per day with a calculation of 75 x 1.5 grams. Protein-containing foods and supplementary protein intake in the diet are as important as sports in gaining muscle mass.
What are the most protein-rich foods?
EGG: Egg is undoubtedly the star of the protein-containing foods list! It is also the best inexpensive protein source and ranked among the most nutritious and healthiest foods in the world.
So how much protein is in an egg?
1 large egg contains 6 grams of protein. It also contains 78 calories. Apart from having a rich protein content in eggs, egg whites consist almost entirely of protein.
Chicken breast
Chicken breast is one of the most popular protein sources. It is easy to cook, can be added to many dishes. When the skin is removed, 80% of the calorie content comes from protein.
How much protein is there in chicken breast?
31 grams of 100 grams of cooked chicken breast is protein.
Milk
Although milk is a highly nutritious product, some people’s digestive systems suffer from the lactose found in milk. Milk contains almost all the nutrients needed by the human body.
There are 8 grams of protein in 1 cup of milk.
Lean meat
One of the most important protein-containing foods is red meat. Although many consumers can buy in limited quantities due to its high price, especially lean meat has a very high protein content besides its wonderful taste. It also contains high amounts of iron and B12 that the body needs.
How much protein is there in meat?
1 serving of about 85 grams of cooked red meat contains 22 grams of protein. Assuming it’s low-fat (around 10%) red meat, it contains 184 calories.
Tuna
It is one of the most popular and widely consumed fish species. Like other fish, it is rich in nutrients and contains plenty of omega 3 fats.
How much protein is there in tuna?
There are 40 grams of protein in 160 grams of tuna. 94% of the calorie content of tuna fish canned in water comes from protein.
Turkey breast
Turkey breast is similar to chicken in many ways. It is high in protein and particularly low in fat. Turkey breast, which tastes great, contains plenty of vitamins and minerals.
100 grams of cooked turkey breast contains 28 grams of protein.
Feta cheese
White cheese, which is widely consumed and popular in our country, should be counted among the foods containing protein. Those who pay attention to their calorie intake may prefer low-fat products.
Depending on the brand and type, there is 12-13 grams of protein in 100 grams of white cheese.
Strained Yoghurt
Although most people do not know, Greek yogurt has a very important place among the foods containing protein. 10 grams of 100 grams of strained yogurt is protein. Those who are considering losing weight and those who have a low-fat diet should pay attention to the amount. Because 100 grams of strained yogurt contains nearly 10 grams of fat and 120 calories.
Protein-containing plant foods (Vegan protein sources)
Protein intake is very important for vegan individuals. Since many of the foods with high protein value such as eggs, cheese and meat are of animal origin, they are not consumed by vegan individuals. But the following vegan protein sources will contribute to the protein intake needed in a healthy diet.
Peanut
Protein and benefits aside, peanuts are the delicious, high-protein food that most people love. It is rich in fiber as well as protein content. You can consume peanuts either as peanut butter or as it is.
Having a very high protein content, 100 grams of peanuts contain 25 grams of protein. Peanut allergy is one of the most common types of food allergies. If you are not sure whether peanuts cause allergies in your body, do not consume it in high amounts in the first place.
Quinoa
Quinoa, one of the most popular super foods recently, has an important place in the list of foods containing protein. There are 4.5 grams of protein in 100 grams of cooked quinoa, which has many benefits for health. This is quite a high number, considering that quinoa is a herbal product.
Lentil
Lentil, which is a good source of vegetable protein; It is rich in fiber, magnesium, potassium, iron, folate, copper and manganese content. 100 grams of cooked lentils contain nearly 10 grams of protein.
Oat
Oats are among the healthiest grains in the world. Containing many vitamins and minerals in addition to healthy dietary fiber, 100 grams of oats contain 17 grams of protein.
