Getting enough protein is essential for your overall health. Protein plays a key role in the growth, repair and maintenance of tissues in the body. It is necessary for the production of hormones and enzymes, as well as for the transport of oxygen and other important nutrients throughout the body. That’s why it’s important to include protein-rich foods in your diet.
What we think of as “protein” is actually a large category of molecules. They are all made up of small building blocks called amino acids. Nine of them are considered essential, which means your body needs them but can’t produce them on its own. That’s why you need to make sure you get them through your diet. The amount of protein you should consume per day depends on several factors, such as weight, age, and activity level.
It is estimated that the current recommended protein intake is 0.8 grams per kilogram of body weight. Note that these figures reflect the minimum amount of protein needed to meet your body’s needs. It is natural for some people to need more protein than others. This group includes, for example, active athletes, the elderly and women who are pregnant or breastfeeding.
Getting enough protein for your body’s needs is easy if you include a variety of foods with protein in your diet. In this article, we will look at what these foods are.
Foods with animal-based proteins
Animal-based products have a naturally high protein content, which is an essential nutrient composed of amino acids. The human body produces 11 amino acids, but needs to get nine more from food. Animal products are complete proteins, which means they contain all amino acids.
Here are some foods rich in animal-based proteins:
1. Chicken breast
Chicken breast is an excellent choice if you are trying to increase your protein intake. In addition to protein, chicken provides a variety of B vitamins plus minerals such as zinc and selenium.
2. Turkey breast
Turkey breasts consist mostly of protein, with very little fat and a low calorie count. They are also high in a number of vitamins and minerals, including selenium, zinc, and vitamins B12 and B6.
3. Fish
All types of fish are high in protein. For example, half a salmon fillet provides 30.5 grams of protein, and a cod fillet provides 41 grams of protein. Fish also contains a number of important vitamins and minerals, such as iodine, selenium and vitamin B12.
4. Midi
All types of mussels are high in protein. In addition, mussels contain healthy fats and a number of vitamins and minerals, including selenium, zinc, vitamin B12 and iron.
5. Curd
Cottage cheese is popular for being low in fat and calories but high in protein. It is extremely filling and this makes it an excellent choice for a light and nutritious breakfast.
It is also rich in calcium, phosphorus, selenium, vitamin B12.
6. Milk
Milk is a rich source of protein and is high in vitamins and minerals – such as calcium, phosphorus and riboflavin (vitamin B2). Some people are lactose intolerant and cannot consume dairy products, but can replace them with lactose-free products including milk, cheese and yoghurt.
7. Eggs
In addition to being a good source of protein, eggs are also rich in vitamins, minerals, healthy fats and antioxidants. They are more easily absorbed, unlike other foods with protein such as meat and legumes.
Protein-rich foods without meat
Plant-based foods can be excellent sources of protein and other nutrients.
Some plant products, such as soybeans and quinoa, are complete (complete) proteins, which means they contain all nine essential amino acids the body needs. Other plant foods lack some of these amino acids, which is why it’s important to eat a varied diet.
8. Soya
Soy products such as tofu, tempeh and edamame are among the richest sources of protein in a plant-based diet. These soy products also contain high levels of calcium and iron, making them healthy substitutes for dairy products.
9. Almonds
Nuts and seeds are also high in protein and healthy fats. For example, about 28 grams of almonds provide 6 grams of protein. Almonds are also rich in fiber, vitamin E and magnesium. You can add them to salad, baked goods or other recipes.
10. Lentils
If you follow a vegan or vegetarian diet, lentils are an excellent choice for your dishes. It is among the richest sources of plant protein you can take. In addition, lentils are full of other nutrients – fiber, folate, magnesium, potassium, iron, copper and manganese.
11. Kinoa
Quinoa is considered a complete protein because it contains all nine essential amino acids that your body cannot produce on its own. It is also rich in fibre, folic acid, copper, iron and zinc and is considered to have a higher protein content than many other grains.
12. Chia
Chia seeds are extremely healthy – they are a complete source of protein, rich in fiber, Omega-3 and other diverse nutrients. Chia is also a whole grain, low carb, low calorie food. You can add chia to a smoothie, porridge or soak it in water to make it into a pudding.
13. Pumpkin seeds
Pumpkin seeds are delicious, nutritious and a very good source of protein and minerals – such as iron, phosphorus, magnesium and zinc. They are a great addition to salads, baked goods, oatmeal, etc.
14. Peanuts
Peanuts, often mistaken for nuts, are actually legumes. They are full of nutrients such as protein, folate, magnesium and vitamin E. Snacking on peanut butter can leave you full for a long time, precisely because of the high protein content of peanuts.
What are complete proteins?
Some proteins found in food are “complete,” meaning they contain all twenty or more types of amino acids needed to produce new protein in the body. Others are deficient, i.e. lacking one or more of the nine essential amino acids that our body cannot reproduce on its own. That’s why it’s important that your diet is varied so you get all the amino acids you need.
Keep in mind that when you eat protein-rich foods, you’re also taking in everything that comes along with them: various fats, fiber, sodium, etc. This protein “package” matters most for health. Research shows that the source of protein is what should be given serious consideration. For example, eating healthy sources of protein such as beans, nuts, fish or poultry instead of red meat and processed meat can reduce the risk of various diseases and health complications.
What are complete proteins?
In the following lines we will present you the protein content of some common foods, often present in the diet of most people.
Foods with animal-based proteins.
Type of food and Amount of protein per 100 grams of product:
Meat
- Chicken breast – 32.0
- Pork chop – 31.6
- Veal steak – 31.0
- Lamb steak – 29.2
Fish
- Tuna – 24.9
- Salmon – 24.6
- Fever – 23.9
- Mackerel – 20.3
Eggs
- Hen eggs – 14.1
Dairy products
- Whole milk – 3.4
- Skimmed milk – 3.5
- Cheddar cheese – 25.4
- Cottage cheese – 9.4
- Yoghurt (3,6 fat content) – 3.47
- Cow’s cheese – 22
Foods with plant-based proteins.
Type of food and Amount of protein per 100 grams of product:
Pulses
- Red lentils – 7.6
- Chickpeas – 7.2
- Tofu – 8.1
- Red beans – 6.9
Cereal
- Rice – 10.9
- White bread – 7.9
- Black bread – 7.9
- Macaroni – 4.8
- Oatmeal – 3.0
Nuts
- Almonds – 21.1
- Nuts – 14.7
- Hazelnuts – 14.1
Sources:
- https://www.medicalnewstoday.com/articles/321474
- https://www.nutrition.org.uk/healthy-sustainable-diets/protein/
Choose high quality protein products from Active Choice
On the Active Choice website you can find a variety of high quality protein products, created according to our own recipe and with the highest quality raw materials. The result is impressive – we got protein products that are both natural and delicious.
We offer protein bars with a simple composition and unique taste. Choose between cocoa and peanut bars or enjoy our vegan option with high pea protein. Tempting protein bars are created without artificial sweeteners, colors, gluten, GMOs, soy, hydrogenated and trans fats. All-natural, these protein bars contain everything you need to fuel you for the day. Take a look at ours too:
– Vegan protein powder with vanilla flavor;
– Vegan protein powder with cocoa flavor;
– Vegan protein powder with cinnamon cookie flavor.
Here you will also find healthy protein shakes in a variety of flavours. Depending on your preference, you can choose between chocolate protein powder, banana flavour, wild strawberry or biscuit! Our protein shakes are created with high quality whey protein that is easily and quickly digested. The sweetness of these protein products is due to the natural sweetener stevia.
For protein cream lovers, we offer several types – classic cocoa, white chocolate, peanut butter and hazelnut. They all owe their sweetness to natural sources such as stevia and maltitol. To the protein cream we add a premium Dutch protein concentrate, reaching a total protein content of 20% – 25%.
Read our article“All about protein shakes“.
Check out all the protein-rich foods we offer on the Active Choice website.
