Protein, also known as protein, is the main building material in human body, and also one of the main macronutrients. Proteins are divided into animal and vegetable.

Why does the body need protein?

It functions as a building material for tissues and replenishes energy reserves.

Protein is not able to be stored “for later”; its reserves constantly need to be replenished. Protein deficiency leads to loss of your own protein tissue. Generally accepted daily norm protein ranges from 0.8 to 1.5 g of protein per 1 kg of body weight. But this figure is only relevant for ordinary people, athletes and people involved in fitness, due to their loads, need much more protein.

What foods contain protein?

Animal Protein Sources

Meat

Chicken breasts are perhaps the record holder for the ratio of protein to fat - for 170 grams of meat there are only 3 grams of fat and about 40 grams of protein. Naturally, we are talking about chicken meat, steamed or boiled. 100 grams of both chicken and turkey breasts contain 22-25 grams of protein.

Rabbit meat is also rich in protein. 100 grams contain 22-23 grams of protein and very little fat - usually no more than 10 grams. Rabbit meat is healthy and has a good taste. The only drawback of rabbit meat is the difficulty in preparing it.

Offal. Chicken, turkey and rabbit livers, kidneys, hearts, stomachs practically do not differ from meat in the amount of protein they contain - 100 grams of offal contains about 15-20 grams of protein. There is only one “but” - they contain almost 12% fat. This is a great option for those who save their money.

Red meat

Lean beef contains a large number of proteins, vitamins B3 and B12, iron, zinc. However, there is one caveat: such meat contains a lot of dietary cholesterol and saturated fats. 200 grams contain 33 grams of protein and 300 kcal. The downside of “marbled beef” is its price; in today’s realities, it is much more profitable to buy chicken or turkey.

Eggs

Quail eggs, due to their size, are a poor source of protein. Goose and duck eggs contain a large amount of fat. Therefore, the egg white of chicken eggs is the most in demand in sports environment, it contains essential and essential amino acids necessary for building muscle tissue.

The main share of protein is contained in the “white” of a chicken egg. An average-sized egg contains about 7 grams of protein, of which only two are contained in the yolk.

Cottage cheese and dairy products

If you are aiming to consume a large amount of protein, but have some difficulty digesting milk, do not despair. There are a wide variety of other easily digestible dairy products that provide adequate amounts of protein.

Low-fat cottage cheese is considered a rich source of protein - just 100g contains 17-18g of protein. Since this protein is absorbed quite slowly, cottage cheese is eaten at night, thereby providing the body with the necessary amount of amino acids. There is an important nuance: consuming cottage cheese in large quantities slows down metabolism, and if the metabolism is already slow, then it is recommended to eat no more than 100-120g of this dairy product per day.

Yogurt and kefir do not contain very much protein - only 3-3.5 grams per hundred, but these products can perfectly act as additional sources of macronutrients.

Fish

White fish

White fish (pollock, whiting, cod or hake) are a valuable source of protein. The leanest variety of such fish contains up to 20 grams of protein per 100 grams of product, despite the fact that its calorie content will not exceed 80 kcal.

White fish is perfect for those who are counting calories or following a diet. It is recommended to buy this fish fresh, but if this is not possible, then give preference to dry frozen fish.

red fish

An excellent source of proteins and healthy fats that support immunity and have a positive effect on cardiovascular system. For example, just 100g of Atlantic salmon contains 30g of protein, 9g of fat (of which 3-4g are monosaturated fats).

Unlike white fish, red fish is higher in calories - 210 kcal per 100 g of product. Red fish contains a large amount of vitamin B12, which takes part in metabolism.

The best sources of animal protein:

Vegetable Protein Sources

Legumes

Among plant foods, legumes are the absolute champions in protein content - red lentils, white and red beans contain from 22 to 25 grams of protein. Legumes are an excellent source of magnesium, iron, folic acid and potassium.

Nuts

Nuts are rich not only in vitamins and fats necessary for our body, but also differ high level protein content. Cashews are rich in protein - up to 26g of protein can be found in it. Next come hazelnuts, almonds and walnuts(see article on our website) – per 100 g of product there is from 15 to 18 g of protein.

Pine nut lovers should know that their favorite delicacy is not lacking in protein - 100g of pine nuts contains 11g of protein

Mushrooms

Mushrooms are often called forest meat and, as it turned out, completely justified. They contain necessary for a person a set of micro and macroelements. In their composition, mushrooms are very similar to vegetables, only they contain many times more protein.

In fresh mushrooms, the protein content reaches 2-5% of the total mass of the mushroom, and in dried mushrooms – 16-25%. The richest in protein are champignons, boletus and porcini mushrooms. The main sources of protein in mushrooms are the lower part of the cap.

Cereals and porridges

Cereal products are a cheap source of protein. For example, in buckwheat and oatmeal contains approximately the same amount of protein - about 12g. 100g of foreign grains such as bulgur and couscous contains the same amount of protein as buckwheat.

The best sources of plant-based protein:

Style Summary

When composing your diet, try to avoid monotony of products, alternating animal proteins and plant origin. Excess protein is harmful, as is a diet that lacks other nutrients. The key to success lies in a balanced diet.

Each product contains three important components. These are proteins, fats and carbohydrates. A person who thinks about his health should allocate a special place in his diet to the most beneficial of them - proteins. By eating foods with the highest protein content, you can improve your health, make your appearance more attractive and even lose weight. This nutrient is the basis of life and the building material of the body.

Why is it important to eat high protein foods?

Eating your diet with foods that contain plenty of protein is important for a number of reasons. One of them is the fact that protein (or protein, as it is also called) is involved in the structure of muscle tissue. It is for this reason that high-protein nutrition is recommended for professional athletes, people involved in fitness, and also for children.

Supporters healthy image life and quality nutrition should know that their daily protein requirement is calculated based on weight. For every kilogram of human weight per day there should be 2 grams of protein. That is, if a person weighs 70 kilograms, then he should include about 140 grams of protein in his food per day. Studying the list of foods that contain a lot of protein, you will notice that some of them are quite high in calories, while others, on the contrary, provide very little energy. This fact should also be taken into account when choosing the right diet.

On the other hand, according to experts, the daily requirement for protein should generally be 40% of the total food. This is one of the keys to rational nutrition.

Protein is very important for physically active people to consume because it can restore a person’s expended energy. When excess protein occurs in the body, it does not turn into fat and does not lead to extra pounds, unlike carbohydrate foods.

Before the main table of proteins in products is described, it is worth paying attention to negative qualities protein food.

Harm from protein foods

As you know, fats, carbohydrates, and proteins can be harmful to the human body if consumed in excess. Therefore, harm to the body can only be caused if excess protein is formed in the body. This is due to the fact that only the required protein is easily absorbed by the body. The remainder must be processed. This process requires the participation of calcium. If there is not enough of it in the body, it will be drawn from the bones. Constantly exceeding the protein norm can lead to a number of unpleasant diseases. For example, to osteoporosis.

It is very important to study the composition of proteins in foods for another reason. Their excess leads to extra stress on the kidneys. Eating food with high content animal protein, it is worth remembering that along with it cholesterol enters the body, which has a detrimental effect on the human body.

To avoid all of the above side effects, you need to add proteins to your diet depending on the needs of your body. It is worth paying attention to the total calorie content of a product containing a lot of protein. It is found in large quantities in meat products, eggs, cheese and cottage cheese, cereals and some other products.

Both animal and plant protein are very important for the body. The list of products containing it should start from the first. Animal protein is also called complete protein. This is due to the content of a complete amino acid complex in it.

Products containing protein in large quantities of animal origin are meat products. Their list starts with chicken and turkey. Every 100 grams of chicken or turkey meat contains about 20 grams of protein. It is easily digestible from these products. In addition, these two types of meat are considered dietary due to their low calorie content. They definitely need to be added to balanced diet.

Products with the highest protein content can also include another type of meat - beef. There are about 25 grams of protein per 100 grams of beef meat. But it is much more difficult to absorb by the body. That is why it is better to eat it boiled.

A large amount of protein is found in beef, pork or lamb liver. About 18 grams per 100 grams of product. It is recommended to use it stewed.

There are other products that contain large quantities of animal proteins. This is fish and seafood. It is a storehouse of protein and other useful microelements. Any fish is easily digested by the body, which absorbs everything useful material. Proponents of a healthy diet should definitely include this type of protein-containing product in their diet.

Protein in cereals

Protein is found in a number of cereals. In addition, each of them is useful for the good functioning of the digestive organs. Protein in food products, that is, in cereals in this case, is contained in different quantities. But it is absorbed equally well.

Buckwheat consists of 12% proteins of plant origin. It is very beneficial for the body. Oat groats no less useful and comes second on the list in terms of protein content. It contains 11 grams of protein per 100 grams of cereal. Wheat groats are in the same position as oatmeal. It also contains 11 grams of protein.

Rounding out the list of protein-rich cereals are rice and corn. They contain 7-8% protein content.

Porridges are very beneficial for the human body, but when adding them to the diet, it is worth remembering that the bulk of them are carbohydrates.

Protein in eggs

When it comes to protein-containing products, the natural question is how much protein is in one egg.

Chicken eggs can be different sizes and weight, but on average two eggs are 100 grams total weight. Accordingly, one egg can contain about 50 grams of mass. Per 100 grams of such a product there are 17% proteins. This means that one egg contains about 8.5 grams of protein.

It is from this product that protein is best absorbed. Its calorie content is quite low. Chicken eggs also contain many useful acids, which participate in important metabolic processes of the human body.

Protein in cheese, cottage cheese and milk

Products with the highest protein content are also cheese and cottage cheese. Each of them is worth considering separately.

Cottage cheese contains about 14% protein. It is very beneficial for the body. It is high in calcium, which in some cases may be required for protein processing. Depending on the fat content of the cottage cheese, the protein content in it may vary slightly. Recommended to be added to the diet skim cheese.

Hard cheese is made from cottage cheese. But its protein content is twice as high. So, on average, 100 grams of cheese contains about 30 grams of protein. It is worth noting that hard cheese is very high in calories, and you need to add it to your diet in small quantities.

The table of proteins in products also contains information that milk consists of only 5% of them, despite the fact that cottage cheese and cheese are its derivatives.

Other High Protein Foods

There are other favorites for protein content. What foods have a lot of proteins? Primarily soybeans, lentils and Brussels sprouts.

Knowing how much protein is in one egg, 100 grams of meat, cottage cheese, cheese, various cereals, you can easily create a balanced diet that will help the body effectively build muscle tissue and lose weight. overweight and restore energy after physical activity.

Protein is a building material for the human body, all the cells of our body are made of it, and therefore it is incredibly important for us. It contains 20 amino acids, of which the body can produce 11 itself, while the remaining 9 are essential for us. With a lack of just one amino acid, protein synthesis slows down and the body begins to extract it from its own tissues to ensure the functioning of the brain and heart. At the same time, other organs begin to suffer. The first symptom of such a deficiency will be tremors of the hands and fingers, weakness and trembling in the muscles.

Protein is part of DNA and enzymes, and therefore it should be in our diet every day, regardless of age or gender. At the same time, the diet of protein foods should be varied and include both animal and plant proteins. Thanks to low-fat foods, you can easily lose extra pounds. If there is a need to gain muscle mass, then proteins should be high in amino acids. Many believe that protein is only necessary for athletes to increase muscle mass, but proteins are needed for the functioning of the body as a whole. It is involved in the functioning of the stomach, liver, hair strengthening, immune, endocrine system.

For correct height and the development of our body requires nutrition. All our organs need oxygen, vitamins, microelements and water, which we get from food. The important components are carbohydrates, fats and of course proteins. They are the ones who will give us strength and endurance, charge us with energy, provide thermoregulation, form new cells, and support normal level blood sugar. So: what is protein food and what products are they? How much should you consume for weight loss or gain? muscle mass?

Signs of protein deficiency

• difficulty concentrating;
• susceptibility to infections;
• hair loss;
• sleep disorders;
• splitting of nails;
• dry skin.

Lack of protein is accompanied by hypo- and avitaminosis, iron deficiency anemia, lack of zinc in the body. Disorders of intestinal functions and thyroid gland, is developing hormonal imbalance, amyotrophy.

List of animal protein products

Protein products of animal origin include all types of meat and seafood, as well as dairy products and eggs. They are quickly digested, but have a lot of fat, which is not always good for weight loss. That is why during a protein diet, chicken, turkey and rabbit are allowed, but pork and lamb are prohibited. It is better to choose low-fat milk or with a minimum percentage of fat. Here is a list of animal protein products:

All these proteins are easily digestible, in addition, they are closer in composition to the proteins contained in the human body. Dairy products contain fast proteins - 9 amino acids, which our body is not capable of producing on its own. And meat, in addition to protein, contains vitamin B12, which is not found in plant foods, but is necessary for proper functioning nervous system. In addition, red meat and egg yolks contain zinc and iron, dairy products contain calcium and leucine, necessary for building muscle tissue. But animal proteins also contain more cholesterol and fat, which are responsible for the development cardiovascular diseases and obesity. For this very reason, it is better to choose lean varieties of meat.

The most famous protein food- this is meat, or rather the muscle tissue of animals, fish or poultry, which consists of interconnected fibers. The toughness of the meat depends on the strength of this bond. So the most tender meat includes fish, the toughest meat includes animals. The human body metabolizes types of meat differently. So minced meat different types animals will be more useful and valuable than a whole piece. Recommendations for choosing meat:

• Choose lean meats.
• Prefer fish or chicken to red meat.
• Do not fry meat in a frying pan, but cook it by steaming, grilling or oven.
• Do not overuse meat broths - they contain little protein, and fat and harmful substances a lot of.

When choosing milk, you should pay attention to its fat content. The higher it is, the less protein will enter your body. Chicken egg white is easily and efficiently absorbed by the body and contains methionine and phenylalanine. But yolks contain a lot beneficial lipids, vitamins (except C) and microelements, but they should be limited to 1-2 per day. The average protein content in a chicken egg is almost 12 g for every 100 g. The calorie content of eggs is low, but they are involved in important metabolic processes in the body.

Harm from animal protein

Excessive consumption of such products can lead to metabolic disorders, weakening immune system and human hearts. In addition, excessive consumption of red meat provokes the development oncological diseases and causes cancer. During treatment of cardiovascular diseases and digestive system, doctors recommend giving up animal proteins. In addition, constipation and bad smell from mouth.

List of plant-based protein products

Plant protein products are very important when losing weight, because unlike animal protein foods, they do not contain fat and cholesterol, but they are not very well digested. However, both types of protein should not be neglected. Thus, vegetarians do not receive enough essential amino acids contained in meat products. For example, 100 g of beef contains 20% of the required fat and 30% of the required cholesterol, but soy cannot boast of this - it has no cholesterol and only 1% fat. At the same time, soy contains best composition amino acids, as well as glutamine and arginine, which increase the body's endurance.

List of plant-based protein products:

• Green and red beans
• Peanut
• Lentils
• Buckwheat
• Semolina
• Sunflower, flax and pumpkin seeds
• Millet
• Almond
• Peas, chickpeas
• Pistachios
• Hazelnut
• Walnuts and Brazil nuts
• Bread and bakery
• Mushrooms
• Apples and pears
• Berries
• Millet
• Garlic
• Green peas and green vegetables
• Potatoes, onions, zucchini, carrots, Brussels sprouts, tomatoes and cucumbers
• Algae and seaweed
• Oranges and other citrus fruits
• Pineapples
• Fruits with pits – apricots, peaches, cherries, avocados
• Tofu (bean curd)
• Edamame (young green beans)
• Sesame
• Seitan (gluten)
• Spirullina (microalgae)
• Dried apricots and prunes, dates
• Papaya and kiwi
• Soy milk

Nuts are high in vitamins, fiber, minerals and antioxidants, but they lack the essential amino acid methionine. Proteins of plant origin can be absorbed only by 60%, and of animal origin by 80%. Cereals, legumes, lentils, mushrooms and soy are the protein leaders in the plant category. If you consume a variety of protein foods along with fiber, you can not only increase the digestibility of protein, but also avoid the process of rotting food debris in the body. Cook cereals with milk, because vegetable proteins are absorbed much better after being cooked.

Harm of vegetable protein

Any product has its pros and cons, and this depends on the amount of consumption and nutritional balance. For example, plant protein does not contain essential amino acids, vitamin B and sufficient iron. By not consuming animal proteins, the level of saturated lipids and carbohemoglobin in your blood will decrease. You will get tired quickly and urolithiasis may occur. If you consume soy for a long time and in large quantities, hormonal imbalances in women may begin. A diet of legumes will lead to bloating.

Fast squirrels

Fast proteins are very useful for athletes, as they quickly restore strength and energy, help you feel more energetic and promote muscle gain. The body needs only 60-80 minutes to absorb fast proteins. After this time, they break down into amino acids and go straight into the cells.

List of fast protein products in the table:

Slow proteins

Slow proteins take a long time to be broken down by the body, helping you lose weight and not feel hungry. They break down to amino acids in 6-8 hours, contain few calories, and their breakdown requires more energy. Therefore, they are often consumed for dinner 2-3 hours before bedtime, then the body will have enough time at night to digest food and fully enrich the muscles with amino acids.

List of slow proteins in food in the table:

Protein foods - food list

Above we gave a list of protein foods with their calories, fats, carbohydrates and protein content. Here is another table of protein foods with protein content per 100 grams of product:

1. Egg powder - 45.0;
2. Cheese cheese - 18.0;
3. Hard and processed cheese - 23.4-29.0;
4. Cheesecakes, casserole - 16.4-18.9;
5. Liver pate - 18.0;
6. Canned meat - 15.0-20.0;
7. Cutlet, chop - 20.0;
8. Soy protein isolate - 90.0;
9. Ham - 22.6;
10. Lamb kebab - 22.9;
11. Cervelat - 24.0;
12. Smoked salmon - 25.4;
13. Pasta - 10.0–11.3;
14. Beefsteak - 28.8;
15. Sausage mince - 15.2;
16. Cottage cheese - 14.0–18.0;
17. Boiled veal - 30.7;
18. Ham - 14.3.

Protein foods for gaining muscle mass

To gain muscle mass, protein nutrition is used. Here you need to understand that muscle mass begins to increase only when the amount of energy supplied by food exceeds the amount expended. But this does not mean that if you eat a lot of protein foods and lie on the couch, your muscles will begin to grow on their own. Consumption of protein in the diet is mandatory for proper nutrition, but we also shouldn’t forget about counting calories both for losing weight and gaining muscle mass. However, daily training is required.

To ensure that protein from food is well absorbed, be sure to consume plenty clean water. Sweet drinks, cocoa, coffee, juices are prohibited. Carbohydrates and fats should make up 30% of the total diet. 70% is distributed between protein products:

• raw eggs;
• boiled egg white;
• low-fat cottage cheese;
• cooked chicken meat (breast without skin);
• boiled squid;
• lean sea fish;
• nuts, legumes.

It is preferable to get carbohydrates and fats from:

• natural yogurt;
• kefir;
• oatmeal and buckwheat cooked in water (without sugar, oil and salt);
• vegetables, low-calorie fruits (grapes, bananas, potatoes and pears are not allowed).

The protein intake rate for athletes is 2 g per 1 kg of weight.

• Start consuming protein at the minimum daily value for athletes – 1.5 g per 1 kg of body weight.
• If no effect is observed, increase the rate to 2-2.5 g of protein.

You can compose the required diet of protein products yourself using the table above. For example, in the daily diet of an athlete weighing 85 kg, it is necessary to include: 0.5 kg chicken meat, 200 g of cottage cheese, 5 eggs and 0.5 liters of fat milk. You can alternate with fish, legumes, etc. Calorie intake to gain muscle mass should be increased almost 2 times. Only in combination with debilitating strength training rapid gain of muscle mass is possible. More detailed information O protein nutrition for athletes you can get from the video:

Protein Digestibility Chart

Protein Source Digestibility Rate

Protein foods for pregnant women

The diet of the expectant mother should be balanced and include vitamins and minerals. To ensure a healthy pregnancy and proper development Protein must be present in the daily menu of pregnant women:

• Quail and chicken eggs. You should avoid eating raw eggs.
• Dairy products – milk, kefir, natural yogurt, cottage cheese, low-fat sour cream.
• Grain products, cereals, wholemeal bread.
• Sea fish - salmon, sardines, anchovy, hake, scallops. Canned food should be avoided.
• Lean chicken or turkey meat, fish, beef.

The effect of protein on the body of a pregnant woman:

• ensures normal fetal development;
• performs transport role in the transfer of nutrients, calcium and iron;
• strengthens the immune system (protein products are the main antibodies against viruses and bacteria);
• ensure optimal functioning of the coagulation and anticoagulation systems,
• prepares the mother's body for breastfeeding,
• responsible for lactation processes,
• strengthens the mammary glands, uterus and placenta, preparing the body for childbirth,
• contribute to the regulation of hematopoietic function, protects the mother’s body from anemia.
• has a beneficial effect on the intestinal microflora,
• improves blood supply to the fetus.

If future mom eating for two, this contributes to the gain of fat mass, which negatively affects childbirth and can even affect the health of the child.

How to replace animal protein for vegetarians?

Vegetarians are recommended to include lentils, soybeans, broccoli, onion, asparagus, red pepper, couscous and wheat germ. Among fruits and vegetables, spinach, avocado and bananas are great (but they are not suitable for weight loss). Brazil nuts are very nutritious and healthy, as well as almonds, hazelnuts, sunflower and pumpkin seeds. Peanut butter is also rich in protein, but it is also not suitable for weight loss, but it is quite suitable for gaining muscle mass.

A popular product among vegetarians is seitan, which is made from wheat gluten, absorbing the flavors of dishes that are being prepared nearby. One hundred grams of this “meat” contains 57 g of protein and perfectly replaces duck or chicken meat. Soy cheese tofu is also important for the functioning of the body and for weight loss. It can be fried, added to soup, pureed, etc.

Green soybean pods are also popular among vegetarians. It is a healthy and nutritious snack, but its protein content is about 7 g/100 g.

We also recommend that vegetarians eat quinoa, zucchini, hummus, black beans, and green peas. You can prepare many dishes from them, showing your imagination. All these products contain a minimum of fat and are very good for weight loss.

The right combination of protein with other foods

If you decide to go on a protein diet, then you don’t need to think that eating protein in itself will solve your problem. overweight. There are some foods that, when combined with protein, can add extra pounds to you. Therefore, follow these combinations:

• eggs plus beans;
• eggs plus potatoes;
• eggs plus corn;
• eggs plus wheat;
• soybeans plus millet;
• milk plus rye.

Eat simple rules, compliance with which will allow you to maintain healthy animal protein in your diet without compromising your health and figure:

• If meat is present in the diet, its amount should not exceed 1/3 of the total amount of vegetables - Golden Rule Chinese cuisine.
• Raw (not heat-treated) vegetables promote better protein absorption.
• Do not combine two or more types of foods high in animal proteins.
• You should not combine proteins with sugar.
• Forget about meat and potatoes and butter, especially when fried.

Both fast and slow proteins are needed by those who are losing weight, those who are gaining muscle mass, or simply want to be healthy. Remember - healthy combination animal and plant foods and observing calories will allow you to achieve the desired result!

How to replace animal protein?

If you are not planning to become a vegetarian, or just want to follow Lent, then you can’t completely give up protein. Beans, peas, soybeans and lentils are considered excellent substitutes for animal protein. At the same time, soy is in first place - the main competitor to meat in terms of protein content. Fish rich in Omega-3 and vitamin B2 will be replaced by seaweed and cereal seeds. Sesame will compensate for the lack of calcium - the amount in it is the same as in animal food. Natural milk with its vitamin D and B12 will replace soy or rice milk. It would not be superfluous to include vitamins during Lent or temporary abolition of animal proteins, and increase the portion size to replenish necessary for the body daily norm squirrel.

Low Protein Foods List

Foods low in protein do not have a beneficial effect on the body, but eliminating them from the diet completely is not recommended.

So, what foods are low in protein:

• marmalade – 0 grams;
• sugar – 0.3 grams;
• apples – 0.4 grams;
• raspberries – 0.8 grams;
• unprocessed russula – 1.7 grams;
• prunes – 2.3 grams.

Protein is the building block for all cells in our body, so it is extremely important to optimize your diet so that it contains enough protein. Protein products have high biological value, and they also stimulate metabolism. Only when a sufficient amount of protein enters the body will your muscles be in good shape, everything metabolic processes will begin to proceed as usual, and the hair will become shiny and beautiful. A table of protein content in foods will help you calculate your diet. With its help, you can easily summarize the day and determine how optimal your menu was.

Who should eat a lot of protein?

There is an opinion that protein is important only for athletes, weightlifters, who disappear for days on end. gym. Actually this is not true. A newborn child, a schoolchild or a pensioner, a housewife and a construction worker engaged in physical labor - we all need enough protein. If there is a shortage of it, the body has to spend its own muscle mass. It may seem surprising, but for those who are trying to lose weight, it is also necessary to increase the amount in the diet, accordingly reducing the intake of fats and carbohydrates. A table of protein content in foods will help you navigate your choice.

Protein for our body

Today there is such an abundance of information about healthy eating, that everyone already understands that food can be both a source of life and energy, and a cause serious illnesses. Therefore, the task of every person is to learn to eat properly, and not vice versa, to live in order to eat. If your metabolism is not too disturbed, then this is usually intuitive; the body itself gives signals as needed for certain substances. And we understand these signals as a desire to eat cheese or meat, nuts and cottage cheese. If you have difficulty understanding your body’s signals, then a table of protein content in foods will be very useful for you.

Why do we focus on proteins, without taking into account fats and carbohydrates? Everything is important for our body nutrients, so you shouldn’t base your nutrition solely on one thing. But the most important thing for us is proteins, and first of all their function is not nutrition, but construction; all the tissues of our body consist of them. But they can also oxidize, becoming a source of energy, just like carbohydrates and fats. However, what is very important, the products of their breakdown do not accumulate, but must be eliminated from the body.

Protein intake standards

In total, protein contains 22 amino acids, and eight of them are essential. It is these elements that the body needs every day and every hour to maintain all tissues and organs in normal condition. From the above it is already clear that, unlike fats and carbohydrates, protein is mainly necessary for the construction and restoration of cells and tissues. At the same time, it is possible to determine the norms of its consumption only very approximately, because it is necessary to take into account individual characteristics. At the same time, we understand well that the table of protein content in products reflects only one side, because in addition to protein, they also contain other nutrients. Experts say that in the overall energy balance, proteins should account for 15-18%, or 105-125 grams, fats should be 32%, and carbohydrates should be at least 50%.

It is very important, especially for those who are watching their weight, that the breakdown of protein requires more energy than the body receives as a result. That is why during the diet it is recommended to consume more clean sources of protein: chicken breast. But whole milk or cottage cheese, despite the large amount of protein, will not give such an effect, since they contain a lot of fat.

Complete Protein Sources

As we have already said, proteins are made up of amino acids. These are not just nutrients, but real building blocks. In turn, some of these amino acids are essential. It is very important that the diet provides the body with all amino acids. The protein content in products (the table reflects the numbers quite fully, we will not rewrite them again) is not the same, but if we divide them into groups, we get the following. Protein sources are primarily divided by how many essential amino acids they provide.

Now we are talking about complete protein sources. They provide the body with the entire set of amino acids. You may sometimes hear them referred to as sources of high-quality proteins. This group includes animal products such as meat, poultry, fish, milk, cheese and eggs. It is very important for us to know the protein content of products. The table will give us comprehensive data.

High Quality Protein Sources

I would like to look at this group in a little more detail, because these are the most important products that should be on your table every day. Below we present the protein content of food products. The chart can be printed and placed on the refrigerator to always be at hand. So, the record holder and standard of a quality food product in terms of balance, value and degree of absorption is egg white; its nutritional value is estimated at 100%. It should be noted that the yolk is also good, but contains too much fat. If you are looking for a product with nutritional value higher than that egg white, then you are wasting your time. The only option is a protein shake.

Following the eggs are tuna and chicken breast. Comparing the contents will show you that they are only slightly inferior in protein content, which means they are valuable food products. And from dairy products it is best to choose low-fat cottage cheese and kefir. Excess fat in whole dairy products can negatively impact your figure. Below you can view other products with increased content squirrel. The table will be a great help.

Incomplete Protein Sources

These are healthy and valuable food products, but they have low content or do not contain one or more essential amino acids at all. That is, they are not suitable as main food, but they are perfect as a supplement to high-protein foods or as a side dish. For example, rice practically does not contain some amino acids, but they are contained in sufficient quantities in dry beans. That is, together they can provide a normal diet. It is very important to monitor the balance of your diet, that is, adjust the content of proteins, fats, and carbohydrates in foods. The table will allow you to create a balanced diet, and therefore significantly improve your body’s health.

Other Protein-Rich Foods

We've already said that chicken breast is a valuable source of protein, but don't go exclusively to chicken. Indeed, poultry provides the body with about 20% of the total protein, but beef is not inferior to it. It is best consumed boiled. An excellent choice would be rabbit meat with rice as a side dish. In this option, the content of proteins and carbohydrates in the products is optimal. The table will help you find other useful combinations for yourself.

Vegetables and fruits

It would seem, well, what kind of protein is in them? It turns out that these are valuable sources that are very important for our body. Fresh fruits should be included in the daily menu. These are apples and pears, mangoes and kiwis, pineapples and oranges, as well as cherries and apricots. Vegetables are not left out either. For example, Brussels sprouts are very rich in protein, so they will have an extremely beneficial effect on your health and appearance. The calorie content of these products is almost zero, that is, the more you eat them, the slimmer and healthier you will become.

Cereals and grain crops

These are wonderful and very healthy foods high in protein. The table will tell you about them in more detail, but for now let us tell you that all cereals are very well absorbed by the body and contribute to excellent digestion. For example, regular lentils contain 18% protein and only 1% fat. And what are buckwheat and millet worth? This is a real storehouse of protein, and at the same time also vitamins, microelements and fiber.

As you can see, filling your diet with protein sources is not difficult at all, it just takes a little effort. Additionally, I would like to say that you should not limit your diet to one or more protein products. Each of them is important in its own way, which means it is best to combine them throughout the day.

Protein-Rich Foods

Protein is the main component in the construction of the human body. Protein is essential for muscle growth. Its deficiency leads to exhaustion and loss of muscle mass. Many people are trying to get rid of excess weight using various diets. To lose weight without problems, it is necessary that your diet contains foods rich in protein - they should be a third of ten. Then the weight loss effect will occur due to the fat layer, and not muscle tissue. After losing weight, the body will not be saggy and the skin will not have a flabby appearance.

How to calculate protein intake? The ratio of protein to body weight is 1.5 g of protein per 1 kg of body weight. If we consider protein products, then 100 g of product contains protein: 15-25 proteins. On average, 100 g of protein products contain 20 g of protein.

Products containing protein

Meat

Meat: lamb, veal, rabbit - lean meat that should be in the diet of any person. Pork is a fatty meat and should not be eaten. It is not recommended to look for pure protein in sausages, raw meat, smoked or canned meat. There is less protein, and more various additives and emulsifiers.

Bird

The diet may include both poultry and game: chicken, turkey, duck, goose and pheasant.

Fish and seafood

There is a lot of protein in fish: salmon, tuna, flounder, cod, herring, trout. There is also a lot of protein in the meat of shrimp, mussels, lobsters, and crabs. Smoked fish It is not advisable to use it.

Milk and dairy products

Animal protein is easier to digest by the body. Dairy products – milk, yogurt, low-fat kefir and cottage cheese, cream, sour cream - have sufficient amounts of protein. They can be combined with any fruit, but not with meat!

Protein is present in hard and soft cheeses. Cheese must contain at least 5% protein.

Eggs

Egg white is the most ideal for consumption.

A large amount of protein: apples, pineapples, kiwi, mangoes, apricots, cherries, grapes, peaches.

The following tables list foods that are high in protein. For every 100 grams of product, the amount of protein in grams corresponds.

Meat products rich in protein. Table

Types of fish rich in protein. Table

Amount of protein in eggs. Table

Protein-rich dairy products. Table

Cheeses rich in protein. Table

Protein-rich nuts. Table