- Animal protein foods
- Foods with vegetable protein
- How to properly consume vegetable proteins
- How to eat a high protein diet (high in protein)
- High-protein, low-fat foods
The most protein-rich foods are those of animal origin, such as meat, fish, eggs, milk, cheese and yogurt. This is because, in addition to containing large amounts of this nutrient, the proteins in these foods are of high biological value, that is, they are of higher quality, being used by the body more easily.
However, there are also foods of plant origin that contain proteins, such as legumes, which include peas, soybeans and grains, which have good amounts of protein and can therefore be used in a balanced diet to maintain the proper functioning of the organism. These foods are also an important basis for vegetarian and vegan food.
Proteins are essential for the functioning of the body, as they are related to the process of growth, repair and maintenance of muscles, tissues and organs, in addition to the production of hormones.
Animal protein foods
The following table shows the amount of protein per 100 grams of food:
| Foods | Animal protein per 100 g | Calories (energy in 100g) |
| Chicken meat | 32.8 g | 148 kcal |
| Beef | 26.4 g | 163 kcal |
| Pork (tenderloin) | 22.2 g | 131 kcal |
| Duck meat | 19.3 g | 133 kcal |
| Quail meat | 22.1 g | 119 kcal |
| Rabbit meat | 20.3 g | 117 kcal |
| Cheese in general | 26 g | 316 kcal |
| Skinless salmon, fresh and raw | 19.3 g | 170 kcal |
| Fresh tuna | 25.7 g | 118 kcal |
| Raw salted cod | 29 g | 136 kcal |
| Fish in general | 19.2 g | 109 kcal |
| Egg | 13 g | 149 kcal |
| Yogurt | 4.1 g | 54 kcal |
| milk | 3.3 g | 47 calories |
| Kefir | 5.5 g | 44 calories |
| Cameroon | 17.6 g | 77 kcal |
| Cooked crab | 18.5 g | 83 kcal |
| Mussel | 24 g | 172 kcal |
| Ham | 25 g | 215 kcal |
Protein consumption after physical activity is important to prevent injuries and to help muscle recovery and growth.
Foods with vegetable protein
Foods rich in vegetable protein are especially important in vegetarian diets, providing adequate amounts of amino acids to maintain the formation of muscles, cells and hormones in the body. See the table below for the main foods of plant origin that are rich in protein;
| Foods | Vegetable protein per 100 g | Calories (energy in 100g) |
| Soy | 12.5 g | 140 kcal |
| Quinoa | 12.0 g | 335 kcal |
| Buckwheat | 11.0 g | 366 kcal |
| Millet seeds | 11.8 g | 360 kcal |
| Lentils | 9.1 g | 108 kcal |
| Tofu | 8.5 g | 76 kcal |
| Bean | 6.6 g | 91 kcal |
| Pea | 6.2 g | 63 kcal |
| Cooked rice | 2.5 g | 127 kcal |
| Flax seeds | 14.1 g | 495 kcal |
| Sesame seeds | 21.2 g | 584 kcal |
| Chickpeas | 21.2 g | 355 kcal |
| Peanut | 25.4 g | 589 kcal |
| Nuts | 16.7 g | 699 kcal |
| Hazelnut | 14 g | 689 kcal |
| Almonds | 21.6 g | 643 kcal |
| Chestnut of Pará | 14.5 g | 643 kcal |
How to properly consume vegetable proteins
In the case of vegetarian and vegan people, the ideal way to provide the body with high quality proteins is to combine some foods that are complementary to each other, such as:
- Rice and beans of any kind; Peas and corn seeds; Lentils and buckwheat; Quinoa and corn; Brown rice and red beans.
The combination of these foods and the variety of the diet are important to maintain the growth and proper functioning of the body in people who do not eat animal proteins. In the case of ovolactovegetarian people, proteins from egg, milk and its derivatives can also be included in the diet.
Check out the video for more information on protein-rich foods:
How to eat a high protein diet (high in protein)
In the high-protein diet, between 1.1 and 1.5 grams of protein should be consumed per kilogram of body weight per day. The amount to be consumed must be calculated by a nutritionist, as it varies from person to person and depends on age, gender, physical activity and whether or not the person has any associated disease.
This diet is a good strategy to reduce weight and favor the increase in muscle mass, especially when accompanied by exercises that favor muscle hypertrophy. Here's how to diet the protein.
High-protein, low-fat foods
Foods rich in protein and which are low in fat are all the foods of plant origin mentioned in the previous table, with the exception of dried fruits, in addition to low-fat meats, such as chicken breast or skinless turkey breast, white from egg and low-fat fish, such as hake, for example.
