Proteins are a type of molecules made up of chains of amino acidsThey are necessary for our functioning. Many foods that we consume daily contain protein, but some of them have even higher levels of protein.
High-protein diets are especially followed by athletes, in order to improve muscle tissue and gain muscle. Do you want to know which foods are rich in protein and what benefits they have? In this article we explain it to you.
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25 protein-rich foods (and their nutritional benefits)
Proteins are especially beneficial for maintaining healthy muscles. Having healthy muscles will allow us to keep moving and perform other vital functions that depend on muscles.
Let’s see which 25 protein-rich foods we can include in our diet if we are looking for a high-protein diet or simply want to gain muscle mass.
As we will see, these are foods of all kinds (some of them are also suitable for vegetarians).. In addition, we will explain what other nutrients many of them contain and what their benefits are.
The first protein-rich foods we are going to talk about are eggs. Each egg (unit) has 13 grams of protein, which is a considerable amount. The highest amount of protein is in the egg yolk (however, in the yolk there is also more fat and cholesterol).
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Veal also contains a lot of protein; approximately, a 100-gram serving of veal contains 24 grams of protein. In addition, veal proteins have a good biological quality.
Another food rich in protein is chickpeas, which are a type of legume. Each 100 grams of chickpeas contain 19 grams of protein.
4. Nuts and dried fruits
Nuts also contain good levels of protein, especially pistachios and peanuts. Every 100 grams of pistachios contain 19 grams of protein, and every 100 grams of peanuts contain 24 grams.
Soy is a type of legume, which contains large amounts of essential amino acids. It is a vegetable source of protein. Each 100 grams of soybeans contain 15.7 grams of protein.
Tuna is a fish with low levels of fat; in addition, it contains large amounts of protein (25 grams per 100 grams of tuna) and omega 3 fatty acids.
Another type of fish, bonito is also one of the foods rich in protein. Like tuna, it contains 25 grams of protein per 100 grams. On the other hand, it has few calories and a good level of fatty acids. In addition, it contains many minerals (phosphorus, zinc, magnesium…).
Quinoa is a type of vegetable, which contains very good quality proteins (of high biological value). It is a food that provides us with good levels of amino acids, ideal for building muscle.
9. Chicken breast
The next of the foods rich in protein is chicken breast. Its high protein content means that it is included in many sportsmen’s diets. In addition, it is a low-calorie food (80% of its calories come from protein).
Milk also contains a lot of protein; one type of milk, cow’s milk, also contains other nutrients necessary for our functioning. It is rich in phosphorus and calcium.
This type of legume, like chickpeas, is also one of the foods rich in protein. Besides, it provides copper, magnesium, iron, etc. For vegetarians it is an ideal option, very complete.
Oatmeal is a type of cereal, rich in protein and fiber. Its composition makes it a good food to accelerate our metabolism. In addition, oats also contain antioxidants and minerals.
Shrimp are another food rich in protein and a diversity of nutrients; in addition, they are low in calories. They also contain omega 3 fat and vitamin B12.
14. Lean pork
Pork is also a good food if you want to increase your protein levels and strengthen your muscular system. Specifically, lean pork is a good option, especially if we take into account that pork has a lot of saturated fats.
15. Dried spirulina
Dried spirulina is a type of algae that has undergone a dehydration process. This process allows it to maintain its concentrated nutrients. Each 100 grams of spirulina contains about 60 grams of protein, which is a lot.
16. Cottage cheese
Cottage cheese is one of the foods rich in protein that is also suitable for vegetarian diets. Each 226 grams of cottage cheese (one cup) contains 23 grams of protein. The protein in cottage cheese helps to improve the quality of our muscle tissue.
17. Textured soybeans
We have seen that soy is rich in protein, but textured soy is also rich in protein. In addition, it is widely used as a meat substitute (to make hamburgers, for example). Its composition is made up of 50% protein. It also contains iron and other minerals.
18. Black beans
Black beans are another type of legume. Of its composition, 25% is protein. It is an ideal food to prepare stews, casseroles, salads, burritos, etc.
19. Pumpkin seeds
Another food rich in protein is pumpkin seeds, which also offer a great variety of nutrients. Pumpkin seeds can be eaten “alone”, toasted, included in desserts, etc.
Broccoli is a type of vegetable that provides a lot of protein. Of its calories, 20% are protein. In addition, broccoli is a very healthy vegetable, easy to include in balanced diets.
Seitan is a type of food based on wheat gluten. For every 100 grams of seitan, we find 22 grams of protein. In addition, it is a very healthy food.
Ideal for vegetarians, tofu is a food of oriental origin. It consists of a preparation of soybeans. Soy proteins are even healthier, and tofu contains about 8 grams of this protein per 100 grams of food.
Mussels, besides the fact that they can be prepared in many ways, are another food rich in protein. They provide many nutrients, including vitamin B12 and iodine.
Couscous is a type of cereal, rich in vegetable proteins. For every 100 grams of couscous, we have 15 grams of proteins. This food also contains slowly absorbed carbohydrates, fiber and unsaturated fats.
25. Essene bread
Finally, we find a type of bread, the Essene bread. Also called Ezekiel bread, it is very beneficial for health. It is made from sprouted cereals and legumes. Thus, it is another of the foods rich in proteins, very complete.