25 protein-rich foods (and their benefits)

Proteins are a type of molecule made up of chains of amino acids, necessary for our operation. Many foods that we consume daily contain proteins, but some of them have even higher levels of it.

High protein diets are especially followed by athletes, in order to improve muscle tissue and gain muscle. Do you want to know what are the foods rich in protein and what benefits do they have? In this article we explain it to you.

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25 high-protein foods (and their nutritional benefits)

Proteins are especially beneficial for maintaining healthy muscles. Having healthy muscles will allow us to be in motion and perform other vital functions that depend on the muscles.

Let's see what 25 protein-rich foods we can include in our diet if we are looking for a high protein diet or simply wanting to gain muscle mass.

As we will see, these are foods of all kinds (some also suitable for vegetarians). In addition, we will explain what more nutrients many of them contain and what their benefits are.

1. Eggs

The first protein-rich foods we're going to talk about are eggs. Each egg (unit) has 13 grams of protein, which is a considerable amount. Where there is more protein is in the yolk of the egg (however, in the yolk there are also more fats and cholesterol).

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2. Veal

Beef also contains a lot of protein; approximately, a 100-gram serving of veal contains 24 grams of protein. In addition, the proteins of the veal have a good biological quality.

Another of the foods rich in protein are chickpeas, which are a type of legume. Every 100 grams of chickpeas contain 19 grams of protein.

4. Nuts

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, 24 grams.

Soy is a type of legume, which contains large amounts of essential amino acids. It is a vegetable source of protein. Every 100 grams of soy contains 15.7 grams of protein.

6. Tuna

Tuna is a low-fat fish; In addition, it contains large amounts of protein (25 grams per 100 grams of tuna) and omega 3 fatty acids.

7. Beautiful

Another type of fish, the bonito, also from foods rich in protein. It contains, like tuna, 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 high protein food is chicken breast. Its high protein content makes it included in many sports diets. In addition, it is a low-calorie food (80% of its calories come from protein).

10. Milk

Milk also contains a lot of protein; One type of milk, cow's milk, also contains other nutrients necessary for our functioning. It is a food rich in phosphorus and calcium.

This type of legume, like chickpeas, is also one of the foods rich in protein. In addition, it provides copper, magnesium, iron, etc. For vegetarians it is an ideal option, very complete.

12. Oatmeal

Oats are 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.

13. Prawns

Prawns are another food rich in protein and in 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 fat.

15. Dried spirulina

Dried spirulina is a type of algae that has undergone a dehydration process. This process keeps your nutrients concentrated. Every 100 grams of spirulina contains about 60 grams of protein, which is a lot.

16. Curd

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 offered by cottage cheese helps to improve the quality of our muscle tissue.

17. Textured soybeans

We have seen that soy is rich in protein, but so is textured soy. In addition, it is widely used as a substitute for meat (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, stews, salads, burritos, etc.

19. Pumpkin seeds

Another of the foods rich in protein are pumpkin seeds, which also offer a wide variety of nutrients. The pipes can be eaten "alone", toasted, include them in desserts, etc.

20. Broccoli

Broccoli is a type of vegetable, which 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.

21. Seitan

Seitan is a type of food made from wheat gluten. For every 100 grams of seitan, we find 22 grams of protein. In addition, it is a very healthy food.

22. Tofu

Ideal for vegetarians, tofu is a food of oriental origin. It consists of a soybean preparation. Soy proteins are even healthier, and tofu contains about 8 grams of this protein per 100 grams of food.

23. Mussels

Mussels, in addition to being prepared in many ways, are another of the foods rich in protein. They provide many nutrients, among which vitamin B12 and iodine stand out.

24. Couscous

Couscous is a type of cereal, rich in vegetable proteins. For every 100 grams of couscous, we have 15 grams of protein. This food also contains slow-absorbing 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.

Bibliographic references

• Corbin, J.A. (2018). 25 foods very rich in protein. Psychology and Mind.

• Bones, joints and muscles. MedlinePlus, US National Library of Medicine.

• Márquez-Sandoval, F., Bulló, M. and Vizmanos, B. (2008). A healthy eating pattern: the traditional Mediterranean diet. Anthropo, 16: 11-22.

• Verdú, J.M. (2002). Nutrition and human food. Ergon Publishing. Madrid.