Foods Rich in Protein

Proteins are necessary nutrients that contain the essential and non-essential amino acids which give the body energy. They manage several metabolic functions within the body and are essential parts of all living cells.

Proteins area the basic material responsible for muscle growth and development, bones, ligaments and tissue. They strenghten the immune system and area essential for maintaining body functions like digestion, metabolism and circulation. Our bodies need these macronutrients for the assembly of enzymes, hormones, and other physical chemical compounds. hemoglobin provides with oxygen every part of the body

The suggested daily dose of protein is 0.8 grams per kilogram of body weight adults. Pregnant and ladies need seventy grams of protein daily. And older physically active individuals need more than 0.8 grams per kg of  body weight.


Protein sources

Our body gets protein from the food we eat. There are a lot of foods containing proteins in large quantities. That kind of foods are meat, dairy products, fruits, vegetables and nuts.

Animal foods and dairy products are foods with the most proteins. They contain all the essential amino acids necessary for the production of new protein in the body. The sources of animal protein are meat, eggs, seafood and dairy products. Dairy products that have proteins are milk, cheese, paneer and yoghurt.

Vegetables, fruits and legumes are sources of protein, but not the best ones, because they don’t have one or more amino acids necessary for protein production.

Fruits have nutrients that are essential for healthy skin and hair. You can eat it fresh or in the form of fruit salads, juices, smoothies or milkshakes. The fruit also has a low fat content and high content fiber..


Meat is high in protein. White meat is healthier than red meat. Chicken is one of the most nourishing meat. 100 grams of chicken meat contain 32 grams of protein. You can eat it boiled, grilled and roasted.

Even though red meat is rich source of protein, also has a high fat content and can raise blood cholesterol levels. 58 grams of chicken breast contains 17 grams protein, and 37 grams of drumstick contains 9 g protein. If you want the richest sources of protein, You should choose lean meat, poultry or fish If you want the richest sources of protein. On the other side stay away from roasted meats such as bacon, hot dogs or chicken fried in deep oil. Meat such as the liver and kidneys contain a large amount of sodium and fat, which overshadows the welfare of protein in them.

Beans and legumes

Beans and legumes are one of the best when it comes to food rich with protein. They are considered for one of the best sources of protein. The legumes include peas, lentils and various types of beans, such as as pinto, chickpeas, white beans, red kidney beans and soy. All off these have a high protein content. Beans are also rich in dietary fiber and contains 8 essential amino acids.

Black beans contain 7.5 g of protein and very little fat, only 1g. Soy is an excellent addition to lunch and salads and contains more than 11 grams of protein. Hundred grams of chickpeas contains 16 g of protein. This is one of the best sources of protein for vegetarians. Hundred grams of red beans contains 7.5 g of protein. Like other species, baked beans has a high content of protein, 6 g per 100 g of beans. Hundred grams of soy contains 36g protein, the same amount of red beans has 24g protein, 100g black beans contains 21g protein, 19g 100g chickpeas, and the same amount of baked beans contains 6g of the protein.


Nuts such as cashews, almonds and peanuts are high protein food. The maximum amount of protein is located in the Brazilian walnut. Thirty grams of Brazil nuts meet the daily need for protein. Almonds are fruits that have a lot of health benefits and are rich with protein. A quarter cup of almonds contains 8 gr of protein.

Almonds contain very little fat so they are maybe the best choice for vegetarians. Peanuts also have a lot of proteins. 30g of peanut butter contains 8g of protein. The only bad thing about nuts fruits is that they have a high fat content.

The protein content in 100g of types of nuts: walnuts 33g, almonds 21g, peanut butter 8g, sunflower seeds 6g.

Dairy products

Dairy products as milk, yogurt and cheese, are very important sources of protein. They give to the body a lot of minerals and vitamins. The calcium from milk protects our teeth and bones and helps against osteoporosis and arthritis. Low-fat dairy products are healthier choices, mostly for people who want to lose weight.

The protein content in 100g of types of dairy products: paneer 16g, 10g parmesan, low-fat Swiss cheese 8g and milk and yogurt 6g.





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