Protein-rich foods are beneficial for the body whether you want to lose weight, gain weight, build muscle, maintain or generally have a healthy and energetic body. If you are wondering which foods are good sources of protein, this article is for you!
Read more about what protein is and why we need it here!
Read more about how to build muscle with protein here!
Protein is primarily important for the body's function, in addition it keeps you full for a long time. It is recommended to include one type of protein with each meal, this will make it easier to maintain protein intake, but the body will also be able to perform at its maximum. Below you will find a list of ten protein-rich foods
Protein content per 100g
1. Chicken: 27g
Chicken is low in fat and carbohydrates and is full of protein if you remove the skin. The skin has more fat as the chicken's fat stores are located under the skin.
2. Pumpkin seeds: 29g
Pumpkin seeds are full of proteins, fats and vitamins such as magnesium, omega-3 and vitamin E. The recommended dose is 20g per day.
3. Parmesan cheese: 38g
Parmesan is not only rich in protein, but also calcium, vitamins, and bacteria that regulate and digest well in the stomach. This cheese is a good choice for those who are busy and care about their health.
4. Tuna in water: 24g
Tuna is a protein-rich and healthy fish. Tuna in oil, water and jelly are all good options.
5. Shrimp: 24g
Shrimp is rich in vitamins (D and B12), selenium and protein. If you buy pre-cooked/fresh shrimp, they are already salted and it is not recommended to sprinkle more salt on them.
6. Cattle: 26g
Red meat has been widely discussed, and it is recommended to limit your intake to 500g of red meat per week. This includes beef, lamb, pork and goat. Red meat is an important source of vitamins A and B, zinc, selenium, iron and protein. It also helps maintain good iron levels in the body.
7. Peas: 6.1g
Peas are one of the vegetables with the highest protein content and are a good vegetable to include in your diet.
8. Chickpeas: 22g
Chickpeas are a great substitute for meat. There are so many ways to prepare chickpeas and they are great in salads, as a meat substitute, dips and more.
9. Turkey: 22.6
Like chicken, turkey is a lean and healthy meat that can be eaten several times a week.
10. Cod: 18g
It is recommended to eat oily fish, but we must not forget about lean fish. Cod has low levels of "environmental toxins" such as mercury and cadmium, Cod has a high content of proteins and vitamins, and a low content of fat and carbohydrates.
Summary
There are many products that are high in protein and are good sources of vitamins and minerals. A good diet includes fish, white meat, limited red meat, vegetables and good carbohydrate sources such as wholemeal bread, rice, wholemeal pasta and potatoes. For someone who eats plant-based, there are many good alternatives and have an equally good basis for getting enough vitamins and minerals through their diet. By choosing good raw materials (unprocessed) and processed foods, the body will be able to perform at its best and you will get what the body needs for normal function. If you do not get enough protein during a day, you can take a look at our selection here.
Read also:
- How to build muscle with protein
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- The Ultimate Guide to Supplements