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Protein-rich foods COMPLETE LIST!

by Georgia Ede
Published: Last Updated on

What are proteins, what are they for and how do they act in the body?

Proteins are one of the nutritional groups necessary for the proper functioning of our body, most of the proteins we receive through the diet, we must emphasize that proteins are made up of amino acids , some of them essential that our body synthesizes, and others of them; non-essential that we must contribute through food. The protein metabolization process is complex, so we can roughly say that when we eat proteins the body breaks them down into amino acids, which serve a multitude of functional tasks in the body and are also grouped together to form different proteins, etc.

Remember that proteins are in our body the building material and muscle repair but also proteins are involved in countless work chains in the body.

We find two types of proteins according to their origin, proteins of animal origin and those of plant origin. In the first place, the proteins of vegetable origin must be emphasized that they are of high biological value since they contain all the amino acids necessary for the correct functioning of the organism; While proteins of vegetable origin do not contain all the amino acids, therefore, the diet must be combined to supply this type of deficiency that may exist.

The protein is a macronutrient that along with carbohydrates and fats provide us with energy. Proteins serve as energy for the body but its main function is to repair and build tissue , in addition to intervening in different metabolic processes of the body and on the other hand, carbohydrates and fats are the main source of energy for the body.

While it is true, all macronutrients provide us with energy but not in the same way. We can say that a gram of protein or carbohydrates gives us 4 kcal, while a gram of fat gives us 9 kcal. In addition, the energy that hydrates provide us is much faster than that provided by protein, each nutrient has its functions in the body, that is why we must make a correct combination of these to achieve a healthy and balanced diet .

Can a hyperproteic diet make me lose weight?

Diets that propose an increase in protein are on the rise lately, and it is that proteins manage to satisfy us for a long time as is the case with the Kot diet , which contributes to a lower appetite and contributes to weight loss . Below we explain how the consumption of protein can help you lose weight, you will also see that there are many diets based on the majority of protein consumption, such as the protein diet (Pronokal) . 

  • You can see here the protein diet , a diet high in protein to lose weight .

Protein-rich foods to lose weight

To lose weight, we must choose foods that provide us with a high protein content but that in turn do not provide us with a lot of fat and provide us with fiber. Many of the trends aim to increase the nutritional contribution of proteins by controlling fats , for this it would be ideal to consume more proteins of vegetable origin, or proteins of animal origin from lean meats (without fat) or skimmed dairy products, in the case of the eggs, we should consume the white and not the yolk since the yolk contains the fat content of the egg.

correct combination of carbohydrates along with proteins and a low fat content is ideal for losing weight, for this there are numerous trends.

On the one hand, there are diets that increase the consumption of proteins to the detriment of carbohydrates and fats, thus achieving a lower caloric intake. This is the case of the Montignac Diet , which bases its success on a correct combination of foods based on the glycemic index of foods , that is, trying to consume less caloric intake from carbohydrates and choosing to increase the protein content and monitor the fat contribution.

On the other hand, we find the Ketogenic Diet that also aims to reduce the consumption of carbohydrates for the benefit of proteins.

Therefore we can say that a correct combination of carbohydrates with proteins and fats will not produce weight gain as long as we adjust the caloric intake. If we combine proteins with foods with a low glycemic index , we will lose weight, if we consume less carbohydrates by increasing the protein intake and control the consumption of fats, we will also lose weight , and if we carry out a hyperprotein diet , we will also lose weight easily. For all this we can say that an increase in protein in our diet will not make us fat.

One of the high protein diets is the Paleo Diet , which you will find detailed in the link.

Proteins to gain muscle mass

Although it seems contradictory with respect to the previous section, proteins can also make you gain muscle mass, and for this we must correctly adjust the combination of nutrients so that our body develops muscle mass. Although it is true, food helps, but for proper muscle development we must combine food with strength exercises and toners to achieve greater toned muscle mass.

Previously, there was a belief among people who wanted to increase their muscle mass that they should base their diet on protein and restrict the consumption of carbohydrates and fats to the maximum so as not to accumulate fat and have only muscle. Remember that the protein must be cooked so that the body can assimilate it .

After studying in depth the functioning of the body and the different metabolic processes involved in increasing muscle mass , it has been concluded that if our body does not receive a correct dose of carbohydrates, the protein is not assimilated correctly. In addition to this, we must think that the person who wants to achieve muscle definition needs to train, so he must provide energy to the body, and what better way to do it than with a correct supply of carbohydrates that guarantee that our body has enough the energy necessary to face the physical activity to which we submit?

What foods contain protein?

As I have explained previously, we find two types of proteins: proteins of animal origin and those of vegetable origin. To do this, we are going to divide the foods according to their origin and we will also offer you a list of the foods and their protein content.

On the one hand, we find foods of animal origin , considered foods that provide proteins of high biological value , among which we find:

Red meat, poultry, fish , eggs , and dairy products. As we have indicated previously, we must control the consumption of fats, so we will always prefer lean meats and healthy fats such as fish. Among the dairy products and derivatives we will choose those with low fat content.

On the other hand, we find proteins of vegetable origin , among which we highlight legumes (such as soybeans, chickpeas, lentils, beans), cereals such as quinoa, oats or rye, which also provide us with carbohydrates. Other products such as spirulina algae , or chia seeds or Maca root.

List of foods and their protein content

Here is a list of foods and their protein content approximately per 100 grams of product.

Meat and derivativesgr protein / 100 gr
Lean ox28 gr
Horse meat21 gr
Chorizo, cooked ham22 gr
Rabbit22 gr
Cordero18 gr
Cordero lechal21 gr
Pheasant24 gr
Gallo16,2 gr
Pork liver23 gr
Beef liver23 gr
Serrano ham30 gr
Hare23 gr
Pork loin50 gr
Blood sausage19 gr
Turkey thigh21 gr
Chicken thigh23 gr
duck16 gr
Turkey29 gr
Turkey breast24 gr
Chicken breast26 gr
Chicken23 gr
Sausage25 gr
Veal (lean)21 gr
Fish gr protein / 100 gr
Clams10,2 gr
Herring18 gr
Tuna24,3 gr
Cod32 gr
Boquerón21,5 gr
Squid12,6 gr
Langosta16,2 gr
Prawns20,1 gr
Lubin19,3 gr
Lucio18 gr
Mussels11,7 gr
Hake16 gr
Mere18 gr
Swordfish17 gr
Octopus10,6 gr
Salmon20,7 gr
Canned sardines22 gr
Trout15,7 gr
Nutsgr protein / 100 gr
Almonds18 gr
Hazelnuts13 gr
Peanut20 gr
Walnuts16 gr
Pistachios18gr
Milk and derivativesgr protein / 100 gr
Soy milk3,5 gr
Skimmed milk3,4 gr
Whole milk3,2 gr
Semi-skimmed milk3,5 gr
Born2,3 gr
Emmental cheese29 gr
Cabrales cheese21 gr
Camembert21 gr
Cheddar cheese25 gr
Sheep cheese28 gr
Edam26 gr
Gruyere cheese29 gr
Cured manchego cheese32 gr
Tender manchego cheese26 gr
Roquefort cheese23 gr
Whole yogurt10 gr
Vegetables gr protein / 100 gr
Chickpeas19 gr
Kidney beans6gr
Lentils9 gr
Soy36 gr
Cerealsgr protein / 100 gr
Rice2,4 gr
Avena16,8 gr
Barley12 gr
Rye17 gr
Corn9 gr
Wheat14 gr

Side effects of excessive protein consumption

It should be noted that excessive protein consumption can cause damage to our body, so we must be careful in this regard as it can cause kidney and liver overload . It can also cause cardiovascular damage , and although it seems contradictory because a diet rich in protein provides us with a large amount of calcium, there are people who have problems with assimilation of this mineral since an excessive consumption of proteins increases the levels of phosphorus that can cause a bad assimilation of calcium .

It is very important that if we increase the protein consumption in the diet, we also increase the consumption of fruits and vegetables , since this way we prevent demineralization , balancing the pH. If we do not control the fat intake we can also have obesity problems since, as we have mentioned before, many of the high protein products have a large amount of fat.

From TakeDiets.com we recommend that you carry out a balanced diet and that you increase your protein consumption in a responsible way to avoid damage to the body.

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