TOP list of protein-containing foods

Author: Darina Ladoga - amateur athlete.
2018-09-25

The role of protein is hard to overestimate. It participates in protecting the body against viruses and serves as a building material for our muscles, tissues, and organs. The latter fact is crucial for those who monitor their figure or are trying to increase muscle mass.

Trainers and dietitians recommend giving maximum attention to the choice of a quality protein source.

It seems straightforward to choose, as information about protein content in foods is readily available, and all that’s left is to pick foods with the highest protein content. But it's not that simple.

Protein Sources

Protein-containing products are divided into two categories: animal and plant-based, and they are not equivalent. Animal products often contain more protein; however, there are also plant-based products that are rich in protein. For instance, 100 grams of walnuts contain 15 grams of protein, similar to what you find in 8% cottage cheese. Many people find it much more enjoyable to eat 100 grams of nuts than bland cottage cheese to get those 15 grams of protein.

Walnuts are not an exception. For example, beans contain a whole 21 grams of protein, and peanuts contain as much as 26 grams (which is more than in beef and fish).

Yet, for some reason, nobody mentions legumes as a source of protein. This is not even due to the fact that, apart from protein, these products are high in carbohydrates or fats (for example, peanuts have 49 grams of fat, and beans have 63 grams of carbohydrates). The reason lies in the lower protein digestibility from plant-based products.

If protein from animal products is absorbed by the body at 70-95%, plant-based protein is absorbed at only 40-70%.

To illustrate, let's consider how much protein the body would receive when consuming two products (100 grams each) with different digestibility levels.

1. 8% Cottage Cheese. In 100 grams of cottage cheese, there are 15 grams of protein. The protein digestibility from this product is 95%. Therefore, the body receives 14.3 grams of protein.

2. Walnuts. In the same amount of walnuts, there are also 15 grams of protein. However, the digestibility of protein in this case is only 55%, which means only 8.4 grams. Moreover, by eating this amount of nuts, you also consume 65 grams of fat (the daily norm for a woman weighing 50-55 kg).

This shows that you still need to “work hard” to choose protein-containing products. And considering that chicken breast and lean beef have become boring for everyone, this choice becomes even more complicated. Nevertheless, it exists. Want to know which foods are rich in protein? Then read on.

Eggs

Let's start with those products that have a protein digestibility of 100%. First and foremost, we have eggs. While they may not be the champion for protein content (12 grams), they are a high-quality source that will be beneficial for your body in every way.

From the yolk, you will receive 10 grams of fat. If you prefer just the protein, then you need to eat about 3-4 egg whites (the weight of one is 30 grams) to get the coveted 12 grams of protein.

The maximum portion of protein that our body can absorb in one meal is about 30 grams, so it is recommended to consume 20-25 grams of protein at once.

To achieve this "portion" from eggs, you need 1 whole egg plus 3-4 egg whites.

Low-Fat Cottage Cheese

As mentioned above, protein from cottage cheese is absorbed at 95%, meaning that from 100 grams of the product, you will receive the same amount of protein as you would from eggs. If we are talking about the low-fat version (8%), to get 20-25 grams of protein, you need to eat 170-200 grams of cottage cheese, but you will also receive 12-16 grams of fat.

If that amount of fat is too high for you, opt for a drier but less fatty version of this product (0.1-4%). Here, you will get 16-17 grams of protein, but you will need to consume only 150 grams instead of 200.

To make it tastier, you can add 100 ml of kefir (also absorbed at 95%), which will provide an additional 3 grams of protein.

Pork Liver

Not everyone includes offal in their diet, which is a shame. For example, pork liver is very rich in protein (22 grams) and contains a negligible amount of fat (3 grams). Now, the most important point — the protein digestibility level is 90%. This means there are almost 20 grams of protein in the liver, which is a very high figure.

You can prepare a multitude of dishes from pork liver that can diversify the boring diet of someone watching their figure. For example, by adding a bit of onion, a couple of tablespoons of sour cream, and a spoonful of breadcrumbs, you can make crispy cutlets in the oven. Liver can also be made into pancakes and layered with a small amount of cream cheese to create a protein cake.

Fish Roe

The protein digestibility of fish roe is also 90%. Yes, this product is not cheap, but considering that it contains 36 grams of protein, to get an optimal amount of protein in one meal, you will need about 50-60 grams of the product.

By purchasing one jar of this delicacy, you can split it into two portions, for example, today and tomorrow, thereby diversifying your diet while getting the necessary amount of high-quality protein and surprising your body with fatty acids from Omega-3.

Additionally, you don’t have to buy salmon roe; you can opt for the roe of pike perch, pollock, pike, or even herring. These alternatives to red roe provide from 30 to 35 grams of protein.

Squid

The protein digestibility of this product is 90%. In 100 grams of boiled squid, there are 21 grams of protein. To provide the body with the necessary amount of protein at one meal, you will need 120-130 grams of squid.

It’s low in fat (less than 3 grams), and the taste is excellent. The key is to cook it properly (without overcooking). If you can’t think of anything other than fatty restaurant-style squid in cream, consider making squid in tomato sauce or squid with mushrooms and other vegetables.

Trout

Trout is a very popular fish in Russian supermarkets and is a record holder for protein content. With 26 grams of protein, it ranks third after yellowtail (29 grams) and anchovies (28 grams) – these exotic fish species in our country.

100 grams of trout = the optimal protein norm for one meal, with just 2 grams of fat.

Moreover, this is a very tasty fish, even when boiled or baked, unlike tilapia, carp, or hake.

Turkey (Breast)

Because turkey has minimal fat, it has a uniform texture and a consistent pink color. It also contains almost all the B vitamins necessary for the normal functioning of the nervous system.

Turkey provides an impressive 21 grams of protein with only 87 kcal. It's a great option for those who are tired of chicken breast. Yes, turkey can be just as dry, but it tastes "more interesting."

For those who are bored with turkey breast, considering turkey legs is an option; however, they contain less protein (15 grams) and 8 grams of fat. In this case, you would need 150 grams of turkey leg meat to get the protein, which means you would also consume an additional 12 grams of fat.

Dried Peas

I intentionally included a plant-based source in the list of protein-rich products, even though the protein digestibility is only 70%. Why? For vegans or those looking for variety.

Dried peas contain 21 grams of protein, but considering the digestibility rate, that amounts to 15 grams. Therefore, to meet your protein needs in one meal, you would need to consume 150 grams of peas. However, you would also get 75 grams of carbohydrates (which is about 1/3 of the daily carb norm for a woman weighing 50-55 kg). So, you need to decide for yourself if peas have a place in your diet. If you are not trying to lose weight, then they certainly can.

If you want something tasty, consider this recipe:

• cooked peas: 100 grams;
• canned corn: 50 grams;
• cream cheese: 30 grams.

Simply blend all these ingredients together to form a uniform mass. After trying this dish once, you might change your opinion about the taste of peas.

P.S.: Don’t forget to account for the additional carbohydrates (from corn) and fats (from cheese).

As a substitute for peas, you could use lentils or beans if peas didn’t impress you.

If you are carefully selecting foods to saturate your body with protein, consider the options mentioned above. In addition to these, any white fish (preferably oceanic, as it contains many other microelements and iodine besides protein) can also be a source of protein. Young beef and rabbit meat remain relevant options as well.

If you believe that you are not getting enough protein from food and need to compensate for this deficiency with protein powder, read my article that I wrote for Hype.ru about who really needs this supplement and in what quantities.