15 protein-rich foods for good health

Proteins play an essential role in maintaining the proper functioning of the body. Therefore, it is essential to regularly consume foods rich in them for their energetic properties, which are also vital for the human body.

Do you know all the benefits of protein for the body? Allied to athletes for gaining muscle mass and absolutely essential for the proper development of several of our vital functions, proteins are simply essential for us.

To guide you towards a healthy and balanced diet, we tell you more about the properties and virtues of these molecules and especially where to find them. Here is the list of 15 foods rich in protein.

What is the role of dietary proteins?

Just like carbohydrates and lipids, proteins are part of the macronutrients essential for the proper functioning of the body. The latter play, in fact, an essential role at several levels, such as:

  • the development and strengthening of muscle tissues and skin,
  • the transport of oxygen in the blood,
  • the production of antibodies by the immune system,
  • the digestion process.

To stay healthy, it is therefore essential to consume foods rich in protein. As a rule, it is animal proteins, found in meat, fish, eggs and dairy products, that will be the most beneficial for the body. However, vegetable proteins, coming from certain fruits, vegetables, cereals or plants, and more generally from plants, also represent excellent contributions.

It should also be noted that proteins are made up of 20 amino acids, including 9 so-called essential amino acids, as the latter cannot be synthesized or manufactured by the body. They must therefore be supplied through food and are mainly found in animal proteins, although certain proteins of vegetable origin can also contain them in sufficient quantities, notably soy. Finally, the remaining 11 amino acids are called non-essential because they can be produced by the body itself.

What foods are rich in protein?

1. Eggs

Getting into the habit of eating eggs, for example for breakfast, is a great way to meet your protein needs. A good-sized egg contains about 6 to 7 grams and can be cooked quickly and easily. In omelets, boiled, boiled or fried, there is no shortage of egg-based recipes and you can also add other protein-rich foods of your choice for an ideal intake.

2. Dairy

Milk, Greek or Icelandic yogurts (like Skyr) and certain cheeses like Parmesan, Comt√© or Emmental can be good sources of protein for the body. Although cow’s milk has a smaller quantity, yogurts and cheeses, especially Parmesan (with 38 grams of protein per 100-gram serving), are foods particularly rich in protein. To cover your daily needs, you can, for example, alternate between these different products to ensure the necessary intake to maintain good health.

3. Legumes

Among legumes, soy probably has the best protein content (36 grams for a total amount of 100 grams). To be consumed in multiple ways, in vegetable milk, in seeds or in the form of tofu (obtained from soy curd), soy is, therefore, a food of choice for supplying protein. But other legumes also contain it in interesting quantities, such as red beans, chickpeas and even lentils. Also being a good source of fiberIt is advisable to include these foods in your meals several times a week.

4. Quinoa

Quinoa seeds contain many health benefits, particularly thanks to their richness in protein, antioxidants and dietary fiber. Quinoa is recommended as part of a healthy and balanced diet because it helps, among other things, to improve digestion and facilitate traffic, to limit the risks of developing cardiovascular diseases and diabetes, or to strengthen the immune system. Gluten-free, quinoa is also the ideal ally for those who suffer from intolerance, or follow a vegan or vegetarian diet, to stay fit and in good health.

5. Whole grain pasta and wild rice

A 100-gram serving of whole wheat dry pasta provides approximately 13 grams of protein. In wild rice, for the same quantity, the protein content reaches 15 grams. These two foods are therefore ideal for preparing your favorite recipes to satisfy some of your nutritional needs. Furthermore, wholemeal pasta is also a perfect meal before practicing a sporting activity or competition. In addition to being one of the foods rich in protein, it contains a good carbohydrate content, which allows the body to have more resistance and energy.

6. Seeds

There are a multitude of seeds that contain large amounts of protein. So, for 100 grams of pumpkin, sunflower, sesame, poppy, sizzle or flaxseed, you have a protein intake of between 18 and 30 grams depending on the nature of each seed. Easy to add to your meals, you can, for example, mix certain seeds, such as chia or flaxseed, into yogurt or a drink. You can also opt for bread with sesame or poppy seeds. In the case of pumpkin and sunflower seeds, it is perfectly possible to eat them raw or roasted during the day.

7. Whole grain bread

Made with wholemeal flour, wholemeal bread contains approximately 13 grams of protein per 100-gram serving. Simple to consume at different meals of the day, this protein food also has a good content of dietary fiber, which makes it a ally of the digestive system and its proper functioning. Much better for your health than white bread, it is advisable to integrate this eating habit into your daily life to enjoy all the benefits of wholemeal bread.

8. Oats

Particularly rich in iron and insoluble fiber (which produces a appetite suppressant effect), oats also contain protein in significant quantities. For example, if you usually eat it for breakfast, know that a large bowl of cereal (about 40 grams) contains about 5 grams of protein. And if you add vegetable milk (or cow’s milk, depending on your preferences) to your oatmeal, it’s the ideal intake to start the day off right!

9. Oilseeds

Among oilseed fruits, many are part of protein-rich foods. For a total amount of 100 grams, most contain between 10 and 25 grams. Almonds, peanuts, cashews, walnuts and hazelnuts and even pistachios are excellent sources of protein for humans. To enjoy during a break during the day to recover all your vitality, these oil fruit mixtures can be essential to cover your nutritional needs.

10. Spirulina

Spirulina is a microscopic alga whose the health benefits are numerous. Rich in proteins, but also in antioxidants, iron and vitamins, this microorganism can be consumed in powder form or as a food supplement in capsules or tablets. With an exceptional content of 50 grams of protein for a total amount of 100 grams, spirulina is therefore a food of choice for vegans and vegetarians, but also simply to avoid deficiencies.

11. Fish

Oily fish such as salmon, trout, sardines or mackerel, as well as white fish such as sole, hake, cod and cod, are good sources of protein. For example, a 100-gram serving of salmon contains approximately 22 grams of protein. For hake, this amount is equivalent to approximately 16 grams. As a general rule, fish contain between 15 and 25 grams of protein and are, therefore, essential for the proper functioning of the body.

12. Seafood

Many shellfish such as shrimp, crayfish, crabs, lobsters and even prawns average between 20 and 25 grams of protein for a 100-gram serving. Therefore, if you are a fan of seafood dishes, know that they, and more particularly those mentioned above, can be excellent for your health due to their nutritional contributions.

13. Charcuterie

If you like to treat yourself occasionally by sharing a plate of charcuterie, this is a good way to cover part of your protein needs. In fact, certain products such as Graub√ľnden meat (lean meat, salted and then dried), raw and dried ham such as Serrano or Bayonne ham, sausage, chorizo, coppa or even white ham are good sources of protein. Their content varies slightly depending on each food, but they contain on average between 20 and 30 grams (or almost 40 for Grisons meat) for a total portion of 100 grams.

14. Birds

Duck, like chicken or turkey breast, contains significant amounts of protein, around 19 grams per 100 grams of meat. For an equivalent serving, chicken and turkey contain 27 and 29 grams, respectively. As part of a healthy and balanced diet, it is therefore recommended to vary your menu and eat poultry once or twice a week, accompanied by vegetables or starchy foods of your choice.

15. Meat

Most meats, especially beef, pork and game, contain a good proportion of protein. In fact, beef and pork, as well as venison, wild boar or deer, contain more or less 30 grams of protein per 100 gram serving of meat. For rabbits or hares, this proportion represents approximately 22 grams. If meat in general is one of the foods rich in protein, it is important to vary your menu and not exceed the equivalent of 500 grams per week, according to the recommendations of the Public Health France.

Common questions

Why consume foods rich in protein?

To ensure the maintenance and proper functioning of various vital functions of the body, it is essential to consume a sufficient amount of protein foods. Indeed, these macronutrients made up of amino acids are essential at muscular, skin and digestive levels, but also for the transport of oxygen in the body, as well as for the proper functioning of immune defenses.

What are our daily protein needs?

According to’HANDLES (National Food Safety, Environmental and Occupational Health Agency), it is recommended to consume at least 0.83g/kg of protein per day.

What foods are richest in protein?

The foods richest in protein are generally all meat and fish, eggs, dairy products, but also soy and spirulina.

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