List Of Foods Rich In Protein

List Of Foods Rich In Protein

Protein is one of the basic dietary elements. When searching for foods rich in protein there are natural alternatives to the classic protein shakes. Depending on the source, protein can be defined as being of animal origin or vegetable origin. In this article we will give you a list of foods rich in protein and also the recommend daily amounts of protein consumption.

Foods rich in protein: Cheese

Cheese is a food rich in protein with 32% protein content. Less matured cheese has a lower amount of protein, with semi-matured hard cheeses having a 29% protein content and fresh cheeses a 26% protein content. Alternatively, there are low fat cheeses that have up to 39% protein content. Other cheeses such as Edam cheese, Emmental or Gruyere also have a 29% protein content. Roquefort cheese has a 23% and Cabrales has 21%.

Foods rich in protein: Meat

Veal or beef have the highest protein content among meats. It is best to choose lean cuts to obtain a better ratio between protein and fat. This is one of the best protein foods due to its quality. Specifically, veal provides about 36% of protein content. If you want to look after your health and get a good amount of protein from meat, the most recommended is Chicken breast.

Foods rich in protein: Soybeans

Soy is a food that is also a good source of protein . It can reach 36% protein in mature roasted soy beans (edamame). This is a great source of protein for vegetarian and vegan people. Complement with tofu, textured vegetable protein and soy milk.

Foods rich in protein: Fish

Fish such as tuna, anchovies and salmon are rich in protein. Yellow fin tuna provides more than 30 grams of protein per 100 gram serving. This is followed by anchovies (29g), salmon (27 g) and tilapia (26g). These are protein rich foods that are also very healthy.

Foods rich in protein: Seafood

Seafood is a fundamental food source in the context of a healthy and balanced diet. Proteins from fish and seafood are of excellent quality and are considered of a high biological value because they contain all the essential amino acids that the body needs in all the right quantities and proportions.


Eggs are also a good source of protein, as they have on average 13% of protein content. Most of the protein content in eggs is found in egg whites, so making an egg white omelet is an excellent choice.


To end this list of foods rich in protein, we'd like to mention nuts. On the top of the list we find peanuts which have 7% protein content. We should note that some seeds such as flaxseed, pumpkin and sunflower seeds are also a great complement to your daily protein intake.


Who said vegetables don't have any protein? There are certain veggies that have a considerable amount of protein.

Peas are the kings of vegetable protein, with 9 grams of protein per cup, closely followed by broccoli and asparagus.


Another great source of protein that does not have an animal origin are beans and pulses. Lentils have the highest amount, with 18 grams of protein per cup, but mung beans are also a great addition to your diet.

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

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