10 Foods You Didn't Know Have Protein
Proteins are one of the basic components in a healthy and balanced diet. According to each individual's needs and personal situation, it's worth having a personalized diet that adapts to your specific goals.
Proteins are the structural basis of the organism. They actively participate in all biological processes of the body and are present in all cells. They are essential for muscle development, recovery after training, and maintaining muscle mass.
"Proteins don't just build muscle, they are essential for every cell in our body." - Scientific foundation of nutrition
Some people take protein shakes when training to increase their protein intake, but it's also important to know the natural sources of protein that we can include in our daily diet.
The 10 foods richest in protein
You already know what proteins are and what function they have in the human body. Now, what foods should be included in a protein-rich diet? The list is very long, but here I present the 10 foods that contain the most protein and that you might not have known were so rich in this essential macronutrient.
1\. Parmesan cheese
Parmesan cheese is the food that provides the most protein to the body. For every 100 grams of this product, almost 42 grams are protein. For this reason, it's a highly recommended food during muscle development and post-training recovery.
Benefits of parmesan cheese:
- High calcium content for bone health
- Rich in B vitamins
- Contains phosphorus and zinc
- Versatile for adding to multiple dishes
Other cheeses and dairy products also contain a lot of protein, but in smaller proportions than parmesan.
2\. Soy
Fighting stereotypes, soy is a food not only for vegetarians. Due to its properties, everyone should include it in their diet. The amount of protein it contains is higher than meats, with about 36 grams per 100 grams of product.
Advantages of soy:
- Complete protein with all essential amino acids
- Provides calcium which is very important for good bone structure health
- Low in saturated fats
- Rich in fiber and antioxidants
In addition to proteins, soy provides multiple nutritional benefits that make it a very complete food.
3\. White meats
Speaking of white meats, it's always more advisable to eat turkey than chicken due to its superior nutritional profile. If you decide to eat chicken, try to get it from an organic farm to obtain maximum nutritional quality.
White meats provide about 30 grams of protein per 100 grams of product. In addition, it's a food with few saturated fats, which is why it's recommended in weight loss and muscle definition diets.
Characteristics of white meats:
- High content of high biological quality protein
- Low fat content
- Rich in vitamins B3, B6, and B12
- Contains essential iron and zinc
4\. Beef
Red meat doesn't have as much protein as white meat, but it still contains about 24 grams of protein per 100 grams of meat. This value will also vary depending on the cut of meat, so in the case of beef or veal, choosing lean cuts will give you more protein than other cuts.
Important aspects of beef:
- Rich source of heme iron (more absorbable)
- Contains a lot of zinc which helps with insulin assimilation and storage
- Rich in vitamin B12
- Important for red blood cell production
These meats also contain a lot of zinc which helps with insulin assimilation and storage, making them an excellent option for athletes.
5\. Peanuts
Many of us like to snack on nuts, but few know what they provide to the body. All nuts have a high concentration of proteins, but peanuts are the ones with the most. For every 100 grams of peanuts, about 25 grams are protein.
Benefits of peanuts:
- High content of healthy fats (monounsaturated)
- Rich in fiber
- Contains vitamin E and antioxidants
- Slow-release energy source
To consume a lot of protein from peanuts, a good solution is to eat peanut butter, which in addition to proteins provides fiber and healthy fats.
6\. Lentils
Not everyone likes them, but according to almost all sources, legumes are one of the greatest sources of protein, and lentils are the ones with the most among legumes. In addition to containing 23.5 grams of protein per 100 grams of product, they have many vitamins (A, B, C, K, E).
Nutritional advantages of lentils:
- High content of soluble and insoluble fiber
- Rich in non-heme iron
- Contains essential folate (folic acid)
- Low glycemic index
- Economical and versatile in the kitchen
Beans contain almost the same amount of protein as lentils, so both are excellent options to include in your diet.
7\. Tuna and salmon
Canned tuna contains 23 grams of protein per 100 grams of product. Tuna, along with other fish, is increasingly present in people's weekly diet. Consuming 2-3 cans of tuna per week, or eating other fish about 3 times a week is enough to cover protein needs.
Salmon is the other fish that provides the most protein, about 20 grams per 100 grams of product. In addition, fish provide a lot of vitamin D and are part of a healthy and balanced DIET.
Benefits of oily fish:
- Rich in omega-3 fatty acids
- High vitamin D content
- Contains selenium and iodine
- Easily digestible protein
- Low in calories
8\. Lobster
It's a food generally prepared baked or steamed – the two healthiest ways to prepare food. It's not a food consumed very often due to its price, but when you eat it, it provides the body with about 27 grams of protein per 100 grams of product.
Characteristics of lobster:
- High biological quality protein
- Low in fat
- Rich in selenium and zinc
- Contains vitamin E and B12
Crab, from the same family, provides less protein. About 19 grams per 100 grams of product, but it's still an excellent protein source.
9\. Seeds
Seeds are a perfect addition to salads and other dishes. They also work well for snacking between meals. Choose wisely and eat well. Seeds very rich in protein are pumpkin seeds. For every 100 grams of seeds, about 28 grams are protein.
Advantages of seeds:
- High fiber content
- Rich in magnesium and zinc
- Contains healthy omega-3 fats
- Easy to incorporate into multiple recipes
- Low glycemic index food
Being a typical ingredient in oriental food, it can be easily found in supermarkets and oriental stores. Chia, flax, and hemp seeds are also excellent sources of plant protein.
10\. Eggs
Egg whites provide a lot of pure protein and at the same time don't provide fat and the amount of carbohydrates consumed is very low. Speaking about numbers, about 4 egg whites correspond to about 100 grams and in this amount there are about 11 grams of high-quality protein.
Benefits of the whole egg:
- The yolk contains choline, essential for the brain
- Rich in vitamin B12 and biotin
- Contains lutein and zeaxanthin for eye health
- Complete protein with all essential amino acids
- Very versatile in the kitchen
"The egg is considered the food with the highest biological quality protein available." - Nutritional study
How to include these foods in your diet
To maximize the benefits of these protein-rich foods, it's important to:
Consumption strategies:
- Distribute protein throughout the day: Consume protein in each main meal
- Combine plant sources: Legumes with cereals form complete protein
- Plan meals: Include at least 2-3 of these foods in your daily diet
- Vary sources: Don't limit yourself to a single protein source
- Consider timing: Consume protein after training to optimize recovery
Conclusion: proteins for a stronger body
Including these protein-rich foods in your daily diet will help you:
- Develop muscle mass more efficiently
- Recover better after training
- Maintain satiety for longer
- Accelerate metabolism thanks to the thermic effect of proteins
- Improve body composition by reducing fat and increasing muscle
Remember that according to your needs and personal situation, it's worth having a personalized diet. It's not just about consuming proteins, but doing so in a balanced way adapted to your specific goals.
"Nutrition is the foundation of success in fitness. Without adequate nutrition, even the best training won't reach its maximum potential." - Fundamental principle of fitness
Include these foods in your diet and optimize your sports performance!