To improve the intake of the necessary nutrients and to maximize their health benefits, include various protein foods for example, at least 250 grams of cooked seafood per week. Young children need fewer protein foods, depending on their age and calorie needs. Vegetarians need to include plant-based foods in their diet. protein food such as beans and peas, processed soy products, nuts and seeds. Buy animal and poultry meat with a low fat content.

How Much Protein Food Should You Eat Daily

The amount of protein foods consumed varies by age, gender, and level physical activity... Most people in developed countries consume enough protein, but need leaner and more varied protein foods. Recommended daily allowances are shown in the table below.

Daily intake of protein foods - table

Floor	Age	Daily rate *
Children
Girls
Boys
Women
Men

* The quoted daily allowance for protein foods is suitable for people who are moderately physically active (less than 30 minutes a day) in addition to normal daily activities. People involved in sports and those whose activities are associated with large physical activity, you need to consume more protein foods.

List of foods and the amount of protein in them

Below is a list of protein foods and their protein content in grams for every 100 g of product. Majority natural products consist mainly of water. Reducing the water content of foods increases the amount of protein in them. It should be noted that not all proteins are absorbed equally well. According to the degree of protein digestibility, products can be roughly divided into three indicators:

1. High digestibility
2. Average digestibility
3. Low digestibility

Eggs and dairy products

Cheese

• High digestibility: Parmesan 34.99 - 40.79 g; Gruyere 29.8 g; Edam 25; traditional Cheddar 24.9 - 27.2 g.
• Average digestibility: Tempe 19; Camembert 19.8 g; processed Cheddar 16.42 - 24.6 g
• Low digestibility: Feta 14.7 g; Ricotta 11.26 - 11.39 g.

Chicken eggs (organic)

Homemade chicken eggs (cooked) contain 10.62 to 13.63 grams of protein.

Milk and milk replacers

• Cow's milk (raw or pasteurized) - 3.2 to 3.3 g
• Soy milk - 5.1 to 7.5 g
• Goat milk - from 4.9 to 9.9 g

Meat and meat products

Plain red meat

Beef, cooked - 16.9 to 40.6 grams of protein.

• High digestibility: stewed beef tenderloin 40.62 g.; fried steak with bone 32.11 g.
• Average digestibility: baked lean meat(ground beef) 24.47 g.
• Low digestibility: corned beef 16.91 g.

Lamb, cooked - 20.91 to 50.9 grams of protein.

Wild meat

• Dried bearded seal: 82.6 g.
• Elk meat, dried: 79.5 g.
• Beaver meat, baked: 23 g.

White meat

• Meat substitute (for a vegetarian diet): 18.53 to 23.64 g.

Vegetables, grains and legumes

Vegetables

• Nori seaweed, dried leaves: 5.81 g.
• Ready-to-eat green vegetables: 0.33 to 3.11 g
• Ready-to-eat starchy tubers: 0.87 to 6.17 g.
• Boiled black beans: 9 g.
• Boiled chia seeds: 16 g.

Potatoes, yams and sweet potatoes

• High digestibility: homemade potato pancakes 6.17 g; fried potatoes 3.18 - 4.03 g.
• Average digestibility: baked potatoes 2.5 g; boiled yam 1.49 g.
• Low digestibility: boiled sweet potato (sweet potato) 0.87 g.

Legumes

• Roasted soybeans: 13 g.
• Boiled lentils: 9 g.
• Boiled green pea: 5 g.
• Boiled black-eyed peas: 8 g.
• Boiled chickpeas: 9 g.
• Peanuts (raw, roasted, peanut butter): 23.68 to 28.04 g.

Baked and fried foods

• Whole grain pancakes and whole grain breads: 6.7 - 11.4 g.
• Crackers: 7.43 g.

Other protein foods

Natural Protein Concentrates (often used in bodybuilding or sports nutritional supplements):

• Soy Protein Isolate with Sodium or Potassium: 80.66 g
• Whey Protein Isolate: 79.5 g
• Egg white, dried: 7 g.
• Spirulina algae, dried: 57.45 (on packages it is more often written - from 55 to 77 g).
• Baker's yeast: 38.33 g
• Hemp bran: 30 g.

• Choose lean or low fat meats and poultry. If you eat meat that is high in fat, such as fatty pork, ground beef and pork, or poultry with skin, the fat increases the energy value of such meat, resulting in excessive consumption of calories from saturated fat.
• If you add solid fat such as butter or margarine, it also increases your calorie intake from saturated fat.
• Try to eat some of the rich seafood omega-3 fatty acids such as salmon, trout, sardines, anchovies, herring, Pacific oysters and Atlantic or Pacific mackerel.
• Sodium is added to meat products such as ham, sausages, sausages and cooked meats. Always check the label on the product to limit sodium intake. Fresh chicken, turkey, pork that have been soaked saline also contain increased amount sodium.
• Eat unsalted nuts and seeds to limit your sodium intake.

Proteins are complex organic compounds that consist of amino acids, including both nonessential and essential (lysine, threonine, tryptophan, and others). The latter are not synthesized in the human body, they can only be obtained from food. Depending on the individual characteristics body and body weight each has a different protein requirement.

The value of protein foods

Protein is one of the main components necessary for the normal functioning of the body. Not only muscle tissue consists of it, it is part of bones, tendons, muscles, skin, nail plates, hair and all internal organs.

He participates in various chemical reactions and metabolic processes, while performing great amount functions: protective, structural, contractile, transport and others. They also help fermentation, biosynthesis and decomposition of various substances.

This is very important, since both a deficiency and an excess of this component are harmful to the body. Excess protein can trigger the development of liver, kidney and diabetes mellitus... Its deficiency reduces the overall tone, reduces muscle mass, depletes all organs of the body, resulting in premature aging.

Since a certain part of the protein must enter the body from the outside, then great importance in this case has correct selection protein food. She is the main source of 9 essential amino acids, without which it is impossible normal life person.

Since they do not have the ability to accumulate in the body, a full intake of protein should be daily. Sufficient protein food is especially important for pregnant and lactating women, as well as children.

Animal protein

Animal protein is more valuable than vegetable protein. It is whole, that is, it contains a full complex of amino acids. With a normal diet, it should make up 40% of all food consumed per day.

Meat

Almost all types of meat contain a large number of protein, a huge number of nutrients, including zinc, iron, phosphorus and B vitamins. The disadvantages of meat include the fact that it contains "bad" cholesterol and fats. If you regularly exceed the permissible daily rate of its consumption, then there is a risk of diseases. of cardio-vascular system, obesity and other health problems.

In order to properly compose your diet, you should know about the properties different types meat and the amount of protein in 100 grams finished product:

• Beef(protein - 18 grams). The most useful is boiled lean beef, as it is very digestible. It is considered a dietary meat, which is recommended to be eaten no more than 3 times a week. This will contribute to the saturation of the body not only with proteins, but also useful substances, as well as improving hematopoiesis.
• Hen(protein - 24 grams). Chicken meat is recommended to be steamed or baked in foil. In this case, it will retain the greatest amount of vitamins, macro- and microelements. Regular consumption of this type of meat will prevent atherosclerosis, polyarthritis, diabetes mellitus, heart attack and stroke. Such protein food will be useful for pancreatitis.
• Turkey(protein - 25.5 grams). Diet turkey meat is low in calories and contains a small amount of cholesterol. By content useful elements it is superior to other types of meat. Nutritionists recommend including boiled turkey in the menu of children, pregnant and lactating women to saturate the body with vitamins and minerals. For older people, its use allows you to maintain clarity of mind. Also, this meat is considered a good protein food for diabetics.
• Rabbit(protein - 22 grams). Rabbit meat has a number of useful properties... It contains a huge number of components that heal the body, cleanse it of toxic and radioactive substances and serve as the prevention of many diseases. The protein of rabbit meat is absorbed almost completely, while only 60% from other types of meat. This type of meat, as a lean protein food, is good for losing weight.

Other popular meats contain less protein per 100 grams:

• Pork- 19 grams;
• Lamb, duck, goose- 16 grams.

Offal

Beef, pork and lamb by-products contain equal amounts of protein. They are low in fat and are therefore well suited as protein foods for diets.

The most valuable of them include:

• Liver- 18 grams;
• Scar- 16 grams;
• Heart- 15 grams;
• Lung- 15 grams;
• Language- 14 grams;
• Kidney- 13 grams.

Unlike some types of meat, offal is easy to digest. Besides protein, a large number vitamins and minerals, they contain a sufficient amount of collagen. Therefore, they are often included in the menu of various therapeutic diets.

Sausages

It is difficult to say how much protein is contained in certain sausages, since at present their composition is very diverse. It can only be noted that sausages prepared in accordance with the established quality requirements should contain 100 grams of product next quantity squirrel:

• Boiled- 10-15 grams;
• Raw smoked, smoked- 15-17 grams;
• Semi-smoked, boiled-smoked- 13-16 grams;
• Dry-cured- 17-21 grams.

Sausages cannot be classified as healthy dietary products, so they should be consumed in moderation, and in case of health problems only after the approval of a nutritionist.

A fish

It is an excellent source of animal protein. The most useful is fatty fish, which contains a wide range of vitamins and minerals. These substances are essential for maintaining the normal functioning of the body. Fish protein is much easier to digest than meat.

• Freshwater fish(protein - 12-21 grams). Some types of river fish have juicy and tender meat, but they are inferior in the amount of protein and nutrients marine species... The most valuable river representatives include: burbot, carp, pike, river trout, sterlet, pike perch and carp.
• Sea fish(protein - 15-23 grams). It contains slightly more protein than river one, it is enriched with iodine, selenium and polyunsaturated fatty acids (Omega-3, Omega-6). It is these substances that help strengthen the cardiovascular system, normalize blood pressure, relieve inflammatory processes and block the growth of neoplasms. Therefore, you need to regularly include in the diet dishes from tuna, sardines, herring, mackerel, salmon and sturgeon fish.

Seafood

Some seafood contains as much protein as fish. In addition, they are not inferior to her in the number of valuable substances, and, accordingly, bring equivalent benefits to the body. To seafood with the largest number protein per 100 grams of product include:

• Shrimps- 21 grams;
• Lobsters, squids- 19 grams;
• Scallops, lobsters- 18 grams;
• Krill- 17 grams;
• Crabs- 16 grams;
• Octopus- 14 grams;
• Mussels- 12 grams;
• Trepang- 11 grams.

Eggs

Egg (protein - 13 grams). Chicken and quail eggs are natural source protein, and the yolk contains vital important vitamins, macro- and microelements. The product promotes the removal of excess fats and cholesterol from the body.

Eggs strengthen the heart muscle and bone tissue, restore the structure of hair and nails. In addition, their use gives a powerful boost of energy. Experts recommend eating 1 egg daily or several 2-3 times a week.

Dairy products

Dairy products contain whey proteins and casein. Whey proteins are very quickly and easily absorbed, instantly saturating the body with useful substances. Casein, on the other hand, takes at least 6 hours to digest to create a long-lasting feeling of fullness. This is especially important when losing weight.

The largest amount of milk protein per 100 grams is found in the following foods:

• Hard cheeses- 20-38 grams;
• Cheese- 15-18 grams;
• Cottage cheese - 14-18.

The rest of the common dairy products (milk, kefir, sour cream, sour milk, yogurt) contain a small amount of protein from 2 to 5 grams.

Vegetable protein

Vegetable protein, as a rule, does not contain all the required amino acids, therefore it is not as valuable as animal protein. It can be classified as a lean protein food.

Soybeans and other legumes

All legumes contain vegetable protein, nutrients and a small amount of fat. Their use lowers the level blood pressure and blood cholesterol, regulates bowel function. V fresh there is little protein in these crops, its amount increases after they are dried.

If we consider the content of this substance in 100 grams of dried product, then its mass will be as follows:

• Soy- 37 grams;
• Lentils- 34 grams;
• Mash- 23.5 grams;
• Beans- 21 grams;
• Peas- 20.5 grams.

Flour

The flour also contains vegetable protein, but only in smaller quantities. Moreover, most of this substance, like vitamins and minerals, will be in low grades of this product... This is due to the fact that they contain a part of the grain shell, which contains useful components... The following amount of protein per 100 grams of the product:

• Wheat flour- 10-12 grams;
• Rye flour- 7-11 grams.

Cereals

Cereals must be present in daily diet... Side dishes and other dishes made from them have a beneficial effect on the state of the digestive system. Particularly useful of them will be those in which the shell of cereals is preserved. Protein ratio per 100 grams of product:

• Buckwheat- 12.6 grams;
• Millet- 11.5 grams;
• Oatmeal- 11 grams;
• Semolina, barley- 10 grams;
• Pearl barley- 9.5 grams;
• Corn- 8.5 grams;
• Rice- 7.5 grams.

Often people who have suffered serious illness or operations use this protein food for weight gain.

Vegetables and greens

The usual vegetables (tomatoes, cucumbers, eggplants and others) contain very little vegetable protein from 0.5 to 2 grams per 100 grams fresh product... Protein leaders in this category include:

• Garlic- 6.5 grams;
• Brussels sprouts- 4.8 grams;
• Broccoli- 3.5 grams;
• Spinach- 3 grams;
• Kohlrabi- 2.8 grams;
• Potato- 2.4 grams.

From greens, preference should be given to:

• Basilica- 5.5 grams;
• Parsley- 3.7 grams;
• Kinze- 3 grams;
• Dill- 2.5 grams.

Nuts

They are quite useful, but at the same time a fatty product. Therefore, you should not eat more of them. daily allowance... Moderate consumption of nuts enriches the body with useful substances, cleanses from toxins and toxins, strengthens various bodies and system, and also creates a feeling of fullness for several hours.

Despite the high calorie content and fat content, with the right approach, nuts can become a protein food for weight loss.

Seaweed

Although they contain a small amount of protein, due to the chemical composition of this product, it regular use has a tonic and antioxidant effect on the body, energizes, helps prevent premature aging and preserves good memory for a long time.

Everything seaweed have anti-inflammatory, antibacterial and antiseptic effects. Their use helps to relieve various kinds of inflammation.

If we consider the product in dried form, then 100 grams will have a fairly large mass of protein:

• Kelp ( seaweed), spirulina- 90 grams;
• Ulwa (sea salad), bubble fucus- 70 grams;
• Porphyra (red sea salad), lithothamnia- 60 grams.

Mushrooms

Have a balanced chemical composition, but at the same time their protein is absorbed by no more than 70%. They are quite difficult to digest. Doctors recommend eating them in moderation, especially for people with medical conditions. gastrointestinal tract and liver.

In some cases, mushrooms can be substituted for mushroom powder, which is made from dried mushrooms. In this case, there will be no problems with digestion, and the protein is absorbed by 90%. V fresh mushrooms contains a small amount of protein per 100 grams of product:

• Champignon- 4.3 grams;
• White mushroom- 4 grams;
• Butterlets- 3.4 grams;
• Aspen boletus- 3.3 grams;
• Truffles- 3 grams;
• Milk mushrooms- 1.8 grams;
• Chanterelles- 1.6 grams;
• Honey mushrooms- 1.2 grams.

Dried fruits

At correct use that's pretty healthy sweets... They have a very rich vitamin and mineral composition... Thanks to this, they contribute to the normalization of the activity of all systems and organs of the body, saturate it with useful substances, improve the condition of the skin, hair and nails and are the prevention of various diseases.

• Dried bananas- 45 grams;
• Dried apricots- 5 grams;
• Fig- 3 grams;
• Prunes, pear- 2.5 grams;
• Dates, raisins- 1.8 grams.

Seeds

The beneficial substances contained in the seeds have a beneficial effect on the body as a whole, strengthening it and increasing the overall tone. With their help, the development of many diseases can be prevented. In terms of the amount of protein, they all surpass any meat and fish products:

• Pumpkin- 29 grams;
• Sesame- 25 grams;
• Sunflower- 20.3 grams;
• Linen- 15 grams.

Sunflower seeds are a high-calorie product, so do not get carried away with them. It is best to add them to culinary dishes and baked goods.

All of the above foods can be listed as protein foods for muscle growth.

Protein-rich foods

Protein is the main component in the construction of the human body. Protein is essential for muscle growth. Its deficiency leads to wasting and loss of muscle mass. Many try to get rid of excess weight with help different diets... To lose weight without problems, it is necessary that the diet contains foods rich in protein - they should make up a third of ten. Then the effect of weight loss will occur due to the fat layer, and not muscle tissue. The body after losing weight will not be saggy, and the skin will not have a flabby appearance.

How to calculate your protein intake? The ratio of protein to body weight is 1.5 g of protein per 1 kg of body weight. If we consider protein products, then 100 g of the product has a protein content: 15-25 protein. On average, 100 g of protein products - 20 g of protein.

Protein foods

Meat

Meat: lamb, veal, rabbit - lean meat, which should be in the diet of any person. Pork is fatty meat and is best avoided. It is not advised to look for pure protein in sausages, raw meat, smoked, canned meat. There is less protein and more additives and emulsifiers.

Bird

The diet can include both poultry and game: chicken, turkey, duck, goose and pheasant.

Fish and seafood

There is a lot of protein in fish: salmon, tuna, flounder, cod, herring, trout. There is also a lot of protein in the meat of shrimp, mussels, lobster, crabs. It is not advisable to use smoked fish.

Milk and dairy products

Animal protein is easier for the body to absorb. Dairy products - milk, yogurt, low-fat kefir and cottage cheese, cream, sour cream - have sufficient quantity squirrel. They can be combined with any fruit, but not meat!

Protein is found in hard and soft cheeses. The cheese must contain at least 5% protein.

Eggs

Egg white is the most ideal for consumption.

Large amount of protein: in apples, pineapples, kiwi, mangoes, apricots, cherries, grapes, peaches.

In the following tables, foods high in protein are indicated. For every 100 grams of product, the amount of protein in grams corresponds.

Protein-rich meat products. table

Types of fish rich in protein. table

The amount of protein in eggs. table

Protein-rich dairy products. table

Protein-rich cheeses. table

Protein-rich nuts. table

Sports enthusiasts know that protein is vital for human body an element without which it is simply impossible to gain muscle mass and form beautiful figure... If you decide to take yourself seriously, you will have to rethink your diet in favor of protein-rich foods. Below is a list of the five foods with the highest content of this element.

Chicken meat.

Among all types of meat, chicken is the richest in protein. With a caloric content of about 180 kcal, it contains from 25 to 30 g of protein and about 10 g of fat, depending on which part of the carcass is chosen for cooking. The most valuable part is considered to be white breast meat, where the concentration of proteins is highest. Due to the fact that there are practically no carbohydrates in chicken meat, it can be consumed with impunity while on a diet.

Chicken protein is complete - that is, it contains all the amino acids our body needs. Also, unlike the protein found in others meat products, it is easily absorbed without loading digestive system and without causing indigestion. It is also worth noting that chicken is the safest type of meat for health, since it is very low in cholesterol.

Cottage cheese, cheese and feta cheese.

Dairy products have long been known as an irreplaceable source of proteins and amino acids. Depending on the fat content, the percentage of protein in the cottage cheese ranges from 17 to 30%. Most varieties of cheese and feta cheese contain up to 25 g of protein per 100 g of product.

The way these delicacies are prepared allows you to get rid of many of the disadvantages of whole milk products. Cottage cheese and feta cheese, for example, are good because they are made from sour milk, which curdles when heated, forming a cheese mass. Due to this, they are absorbed much easier than ordinary milk, the splitting of which the body has to spend additional resources. Hard cheeses are practically free of lactose, which makes them suitable for food for people with individual intolerance to milk sugar.

Keep in mind, however, that these foods are quite filling and rich in fat. The calorie content of homemade cottage cheese is from 150 to 230 kcal, while the fat percentage can reach 18%. For 100 g of feta cheese, there are about 250 kcal and up to 20 g of fat. Finally, the calorie champion among dairy products - cheese - costs from 350 to 400 kcal and contains up to 35% fat. Therefore, for all their undeniable benefits, these products should be consumed in moderation, no more than 300 g per day.

Fish and seafood.

Seafood is an excellent source of proteins and rare amino acids. V different types fish contain from 16 to 22 g of protein, among which tuna, salmon, cod and salmon are the richest in this element. A variety of seafood can also boast of a high protein content. For example, 100 g of crab meat accounts for about 16 g of protein, and everyone's favorite boiled shrimp consist of it by 18%.

One of the main advantages of fish products is a small percentage of fat and a relatively low calorie content. On average, there are about 5 g of fat and 80-120 kcal per 100 finished product. Much depends on the cooking method: fried food and smoked varieties are almost double the calories of boiled fish, which is considered the preferred option for losing weight.

Beef and veal.

These meats are the most popular among consumers, and for good reason. In addition to excellent taste, they are distinguished by a high protein content - from 15 to 20 g per 100 finished product. At the same time, veal is preferable in dietary terms. If the meat of a young calf contains about 1.5 g of fat and 150 kcal per 100 g of product, the fat content of beef is almost 10 times higher, while it is twice as high in calories. That is, people who are losing weight should make a choice in favor of veal.

It should be noted that the most useful is boiled beef, since frying greatly increases the fat content and part of the proteins is lost. This type of meat is also among the foods rich in cholesterol, and excessive consumption, especially when fried, can lead to blockage of blood vessels.

Roughly speaking, this is the embryo of a future bird, so the egg contains all the necessary building elements. In two chicken eggs contains 12 g of protein, and most of it is concentrated in the yolk. V egg white all vital amino acids are present, which is why it is called complete.

Like all animal products, eggs have a fairly high percentage of fat. There are about 10 g of this element per 100 g of the product. Plus, we've all heard about the dangers of cholesterol, which is also abundant in chicken eggs. In this regard, it is not recommended to eat more than 1-2 eggs per day.