What food is high in protein? Learn about the best sources of protein in your diet
16.01.2024Table of contents
What food is high in protein? Learn about the best sources of protein in your diet
Protein is an important macronutrient that is essential for building and repairing tissues, producing enzymes and hormones. Protein is important for everyone - not just regular gym-goers who care about building muscle mass.
Protein is not just "chicken and WPC (Whey Protein Concentrate)." Meat and protein supplements are not the only sources of protein - you can find tasty protein in many plant-based products. From this article, you will learn the best sources of protein to build into your diet.
Where to find high-protein food
Products with high protein content (>15 g protein per 100 g) are mainly meat, fish, seafood, cottage cheese, pulses (e.g., soybeans, lentils, chickpeas), seeds, nuts. Protein supplements and other protein-fortified products, such as popular bars and puddings, are also high in protein.
What fruits have the most protein?
Fruits are poor sources of protein. However, they are abundant in fiber, vitamins, minerals and other valuable compounds (such as antioxidants), making them necessary in a balanced diet. Fruits containing protein (per 100 g) are, for example: coconut (4 g), guava fruit (2.5 g), avocado (2 g), dried dates (2 g), bananas (1.2 g), raspberries (1.2 g).
Protein-rich products [table]
In the table below, you can see how much protein is contained in various animal products, plant products, and popular protein-fortified foods [1]. The tables help estimate how much protein you consume daily.
Animal sources of protein
Product | Amount of protein per 100 g of product |
Plant-based protein sources
Product | Amount of protein per 100 g of product |
Other high-protein products
Product | Amount of protein per 100 g of product |
What has the most protein?
Raw soybeans have the most protein, with as much as 37 g of protein in 100 g. Among zoonotic sources, Emmental cheese has the most protein - 29 g of protein in 100 g. Surprisingly for some, nuts which are not usually associated with high protein, and can have between 14 g and 25 g of protein in 100 g.
A diet rich in protein
A protein-rich diet is a way of eating that is dominated by foods high in protein. Popular high-protein diets are, for example, Dukan or Atkins, which simultaneously involve reducing fat and carbohydrate intake [2,3]. These diets are often used for weight loss, but it should be noted that they are not the best choice.
High-protein diets are difficult to maintain, they are not properly balanced, and researchers have doubts about their safety over the long term [4]. Concerns include the effects of large amounts of protein on kidney and bone function, an inadequate supply of fiber, vitamins and minerals, and an under-supply of fats and carbohydrates, which are important for proper body function [5].
On the other hand, higher protein intake without reducing other macronutrients favours strength-training individuals [6]. Increasing dietary protein alongside resistance training increases muscle mass [7].
How much protein per day should you eat?
The average adult should eat 0.9 grams of protein per kilogram of body weight. Protein requirements depend on a number of factors - age, health, level of physical activity, or physiological state (such as pregnancy)[8].
Seniors over the age of 65 are advised to consume protein at a minimum of 1 g per kg of body weight and to increase their intake in the presence of symptoms of malnutrition or chronic diseases to 1.2 g per kg of body weight, and in justified cases of disease - up to 1.5 g per kg of body weight /day.
For people with increased physical activity, intake is recommended at 1.4-2 g per kg body weight/day. The distribution of macronutrients is composed differently in people who do strength training, and differently in, for example, performance athletes. Therefore, the amount of protein in the diet of active people is worth consulting with a nutritionist or personal trainer.
Protein in the body - what functions does it perform?
Protein is one of the three basic macronutrients next to carbohydrates and fats. It consists of amino acids and has an important building function in the body, as it shapes connective tissue, muscles, bones, teeth, hair, and nails. In addition, it regulates metabolism, performs transport functions, helps to maintain the body's acid-base balance, forms antibodies responsible for defending the body against microbial activity, and provides the body with energy [9].
How to increase the amount of protein in the diet?
If you have doubts about whether you're eating enough protein on a daily basis, the surest way to check this is to review your diet. You can compare against the tables of high-protein products from this article, or monitor your protein in an app that counts kilocalories and macronutrients.
Here are some tips on how to increase the amount of protein in your diet:
- Consume more meat - preferably lean meat (such as poultry) and fish. These are excellent sources of complete protein. If you are a vegetarian, soy, tempeh and seitan are good substitutes.
- Consume more dairy products. Opt for cottage cheese, skyr or kvarg, instead of classic fruit yogurts. Dairy also contains valuable calcium and vitamin D.
- Try legumes - beans, lentils or soybeans are a source not only of protein, but also of valuable fiber and phytonutrients [10]. They are "flexible" in the kitchen and can be prepared in many tasty ways.
- Add nuts. They are inconspicuous, but a good source of protein and healthy fats.
- Choose whole grains and pseudo-grains. Whole grain foods contain fiber, vitamins, minerals and antioxidants.
- Eat protein supplements. You can not only drink whey protein or vegan protein, but also add it to oatmeal, pancakes, smoothies, omelettet or cake.
