Proteins are the building blocks with which our body builds its tissues, therefore, it is essential that you provide through the diet, not to be so, the body will obtain from the digestion of their own structures. Many people do not have very clear what foods are rich in proteins, this is why we have decided to dedicate this entry to this essential nutrient. We hope that after your reading you find it easier to plan your diet taking some of the food that we are going to list below. I also invite you to take a look at our article; “Consequences of the excess of proteins“, in which we explain what is the recommended dose of proteins and the consequences that can result from its abuse.
In some weight-loss diets is committed the serious mistake of reducing the intake of proteins with the claim that this measure will serve to lose weight, however, as we have just said, the body needs these important nutrients to carry out the regeneration of their structures. decreasing the protein intake the only thing you get is losing muscle mass, because our body puts in place a series of mechanisms with the purpose of getting the proteins it needs, and, as it does not provide them outside, get them from sources such as the muscles. When you lose muscle, we gain weight more easily because we burn so many calories.
Therefore, we must ingest foods rich in proteins. Then I list some foods, both of animal and vegetable origin, which are important sources of protein.
The values expressed below are equivalent to the amount of protein per 100 grams of product.
- Milk. Rich in proteins of high biological value, with an average value of 35 grams.
- Soy. Very important in the diets of vegetarians, it is a seed with a high percentage of proteins (36%)
- Peanut. Rich in protein (26%) and fats.
- Beef. As in the case of the soybean, provides 36 grams per 100 grams of product.
- Cheese. It’s a great value protein, especially the Parmesan cheese.
- Serrano ham. Each 100 grams of this product provide us with an average value of 30 grams of protein.
- Cured loin of pork. 36%.
- Cod. It is one of the fish with higher protein content, about 21 grams.
- Lean meats like turkey or chicken. They contribute, on average, about 30 grams.
- Pistachios. 20%
- Lentils. 24%
- Peas. 24%
- Egg white.
- Sardines in a can. 23%
- Clams. 10%
- Chickpeas. 19%
- Cottage cheese. 11%
I recommend that when making the purchase take a few minutes to look at the nutritional information that appears on the packaging of food, in this way, you’ll be able to familiarize, little by little, with the nutritional characteristics of each one of them.
If you are a vegetarian you should pay special attention to the protein intake of your diet, as you can see in the list there are many foods of plant origin rich in proteins.