20 foods with which you can easily add protein to your diet
Want to get more protein, but are running out of ideas? Don't despair, we've put together a list of 20 protein-rich foods that you can easily include in your diet. You can choose from them, whether you are meat lovers or vegetarians and vegans.
The best food sources of protein
We bring you a list of 20 "high protein" foods with an extremely high content of protein, which are guaranteed to enrich your diet.
Eggs
Eggs are among the most nutritious foods in the world, so it's no surprise that they are truly one of the best sources of natural protein. In addition, they are also full of vitamins, minerals, healthy fats and antioxidants. They will enrich you with vitamins A, E, B5, B12, as well as iron, iodine and phosphorus.
One boiled egg will give you:
40% of your daily vitamin D requirements
25% of your daily folate requirements
12% of your daily riboflavin (vitamin B2) requirements
20% of your daily selenium requirements
You can find proteins in whole eggs, but it is the egg whites that are basically pure proteins. One larger egg (approx. 50 g) contains up to 6 g of protein. The only disadvantage of eggs is that they are not suitable for people with egg allergies or for vegans.
Almonds
Almonds are the edible seeds of the Prunus dulcis plant, commonly called the almond tree. They are most often consumed pure as a healthy snack, but they are also used to make almond milk, oil, butter, flour or marzipan. Almonds are a fantastic source of antioxidants, which are mostly concentrated in their skin. For this reason, blanched almonds from which the skin is removed are less nutritious than whole almonds. Almonds are also among the best sources of vitamin E in the world. However, they contain a surprisingly high amount of protein per 100 g, up to 21 g. However, their only disadvantage is that they cannot be consumed by people suffering from nut allergies.
Chicken breast
Chicken breasts are one of the most popular animal foods to supplement protein. Eating is recommended without skin because it contains fewer calories. 100 g of chicken breasts can boast up to 31 g of protein. However, it's not just lean chicken breast that will help you replenish your protein levels. In the following table we focused on the protein content of individual parts of the chicken.
Protein-rich foods can sometimes be more expensive. Buying a whole chicken and then consuming its individual parts will help you take the necessary protein, but also save some of that money. To learn more about how to save on healthy food purchases, read our 12 Tips article on budget friendly buying and food preparation.
Cottage cheese
Cottage cheese is a soft and creamy cottage cheese with a low content of fat and calories. More specifically, it is classified as fresh cheese that is not subject to the ripening process. As a result, it has a very delicate flavor compared to ripened cheeses. It is really rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients. It is a food with an extraordinary amount of protein, as 100 g of cottage cheesu contains up to 12 g.
Greek yogurt and skyr
In general, all dairy products are a rich source of protein. Of all yoghurts and yoghurt-based foods, however, Greek yogurt and skyr are the best sources. These differ from ordinary yoghurt by a processing process in which yoghurt is freed of excess water and lactose. Greek yogurt thus remains creamy and contains less carbohydrates, sugars, but much more protein. Skyr, on the other hand, contains much less fat than other types of yogurt. One larger portion of Greek yogurt (170 g) contains up to 17 g of protein. 100 g of scraper, in turn, contains up to 11 g of protein. When buying these products, try to prefer those without flavor, as they contain less sugar. You can also try full-fat Greek yogurt or skyr, which also have a high percentage of protein, but also a higher content of fat and calories.
Milk
Milk is extremely rich in nutrients and people have been consuming it for thousands of years. It is a good source of high quality protein and is rich in calcium, phosphorus and riboflavin (vitamin B2). You can usually find 3 types of cow's milk in stores, which differ in fat content. If you are concerned about fat intake, you can choose low or zero fat milk. For example, in 100 ml of milk with 1% fat content you will find about 3.4 g of protein.
Beef
Beef offers a really large amount of protein per serving. However, there is a difference in what kind of beef you reach for. Poor beef has a higher protein content than a piece of beef with a higher fat content. In addition, it also contains bioavailable iron, vitamin B12 and a large number of other vital substances. Lean beef in a ratio of 85% meat and 15% fat contains per 100 g to 26 g of protein. Hearty dried beef is also a good choice for supplementing protein from this source. It contains up to 64 g of protein per 100 g, depending on the brand.
Tuna
Tuna, like almost all types of fish, is low in fat and calories, but is a rich source of protein. One 100 g portion of tuna will enrich you with 28 g of protein. It is also one of the best sources of omega-3 fatty acids supporting heart and brain health.
Quinoa
An exceptional superfood that comes from the Lake Tititcaca area of Peru, but has been loved by millions of people around the world. It is one of the few plant foods that can be classified as a full source of protein. It contains up to 14 g of protein per 100 g. It is therefore extremely popular among vegetarians and vegans. In addition, it can boast of many vitamins, such as vitamins A, E and seven B vitamins. It is also rich in the minerals calcium, magnesium, iron, zinc, sodium, selenium and manganese.
Peanuts
Peanuts are high in protein, fiber and magnesium. Therefore, it is no wonder that they are considered the most popular healthy snack. They are also used to make peanut butter, which can have a higher protein content but also more calories, so you should consume it in moderation. There are 25.8 g of protein and 567 calories in 100 g of pure unroasted peanuts. On the contrary, 100% peanut butter contains up to 100 kcal per 100 g, but also 28.9 g of protein. However, it all depends on the brand of butter and the ingredients that are added to it.
Black beans
Black beans, also known as turtle beans, are small, shiny varieties of common beans that are especially popular in Latin American cuisine. Black beans have already found their place in the European environment and are increasingly used for the preparation of salads or pasta. In addition to being a good source of fiber, black beans also contain a high proportion of protein. They have up to 20 g of protein and 8.7 g of fiber per 100 g. They are also full of phytochemicals that act as antioxidants.
Salmon
Salmon is a fish with a higher content of healthy fats, which means that it is full of healthy omega-3 fatty acids. It is also an excellent source of protein, which in combination with fats, causes a higher feeling of satiety. By consuming 100 g of salmon, you will enrich your body with 20 g of protein. However, the disadvantage of this food is the higher price compared to other sources of protein.
Tofu
Tofu is also a good vegan source of protein, containing all nine essential amino acids. It is also a valuable plant source of iron, calcium, manganese, phosphorus, magnesium, copper, zinc and vitamin B1. It contains from 8 g to 17 g of protein per 100 g, depending on its processing and brand.
Oats
Oats are among the healthiest grains available in the world. It provides healthy fiber, magnesium, manganese, thiamine (vitamin B1) and several other nutrients. It is also a surprisingly good source of protein, as it contains 2.4 g per 100 g. However, this may not be enough for some active people. However, since oats are most often consumed in the form of oatmeal, you can reach for those that are enriched with proteins. They contain a much higher proportion of protein, for example protein oatmeal can contain up to 25 g of protein per 70 g portion.
Spirulina
Spirulina is a green-blue alga, which is grown in fresh but also salt waters with a high pH value and for its beneficial effects bears the adjective superfood. It falls into the category of cyanobacteria, which can produce energy from sunlight due to photosynthesis. It contains a really large amount of vitamins A, C, E and B vitamins. It is also proud of the proportion of important minerals such as copper, iron, magnesium, potassium and manganese. In addition, it has a high content of really high-quality proteins with a full-fledged amino acid profile. In 100 g of spirulina, there is an incredible 63.5 g of protein, which clearly ranks at the top of the ranking of the highest quality protein sources.
Hemp seeds
Another great plant source of protein is cannabis seeds, but the price can be higher. The seeds themselves have a relatively wide application, but they are most often used for direct consumption or production of hemp protein. Small seeds are characterized by a high content of fiber or omega-3 and omega-6 fatty acids. To make matters worse, 100 g of raw hemp seeds contain up to 31.6 g of high quality vegetable protein.
Lentils
Lentils, as well as other types of legumes, can primarily boast exceptional amounts of fiber, vitamins, minerals and other beneficial substances. However, it is no secret that protein powders are also made from it. This is because legumes contain a really high amount of protein, for example lentils have up to 100 g of protein per 100 g. The advantage of legumes is also the fact that celiacs can also enjoy them.
Turkey breast
Turkey breasts are in many ways similar to chicken breasts. They consist mostly of proteins with a very low content of fat and calories. They have a delicate delicious taste and a high content of various vitamins and minerals. Their protein content per 100 g of raw meat is up to 22 g.
Shrimp
Even a popular seafood delicacy can boast an exceptional protein content. 100 g of raw shrimp contains 23 g of protein. To make matters worse, they are also a great source of healthy fats, vitamins, minerals and are specific for their exceptional taste. You can use them to prepare delicious pasta, salads and spreads. However, their only disadvantage is lower availability and higher price.
Chia seeds
In addition to being a great antioxidant and a source of fiber, chia seeds also contain exceptional amounts of plant proteins. 100 g of chia seeds contain up to 20 g of protein, which is much more than most plants. They are therefore an ideal food for people who do not eat any animal products.
Why is protein supplementation so important?
Proteins, along with carbohydrates and fats, are among the macronutrients, and are an important part of every cell in the body. Unlike the other two mentioned macronutrients, however, the body does not store them and does not build up reserves from them. Therefore, they must be constantly replenished in the body. Their primary role is to create and repair damaged tissues, but also to produce enzymes, hormones and other chemicals in the body. It is therefore really important to replenish them after any physical load, when the protein reservoir in the body decreases.
Protein helps with weight loss
An important role of proteins for athletes is their ability to promote weight loss. Proteins are affected by several hormones in the body, and those related to body weight are no exception. Protein consumption reduces the level of ghrelin "hunger hormone" and stimulates the production of hormones that induce satiety, including PYY and GLP-1. At the same time, they are also important for the digestion and metabolism of food, ie the "thermal effect of food". The body burns 20 to 30% of calories from proteins in the process of digestion, which helps to reduce weight.
Proteins support the growth of muscle mass
As we mentioned, protein is the building block of muscle. It is this macronutrient that will help you maintain muscle mass and support its growth. The presence of amino acids in proteins will also ensure proper regeneration and repair of damaged muscle tissue. So if you want to gain muscle mass, you need to take in more protein than your body consumes in its processes. The minimum daily portion of protein starts at 0.8 g per kilogram of weight in less active people, and ends at about 2.2 g of protein per kg of weight in professional athletes and bodybuilders.
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