Protein is one of the essential components of nutrition, necessary for building muscles, tissue repair, and the normal functioning of the body. Whether you’re an athlete or simply want to maintain a balanced diet, knowing which foods contain protein and in what quantities is crucial. Below is a detailed list of foods and their protein content per 100 grams.
What is Protein and Why Is It Important?
Proteins are made up of amino acids, playing a key role in tissue growth and repair. They also contribute to hormone and enzyme production, ensuring optimal body function.
Daily Requirement:
- For an average adult: 0.8-1.2 g of protein per kg of body weight.
- For athletes: 1.5-2.2 g of protein per kg of body weight.
Table: Protein Sources and Their Content
| Food Item | Protein Content (g/100 g) | Key Features |
|---|---|---|
| Meat and Poultry | ||
| Chicken breast | 31 | Low in fat, ideal for diets |
| Lean beef | 26 | Rich in iron and zinc |
| Turkey | 29 | Low-calorie dietary option |
| Lean pork | 22 | Contains vitamin B1 |
| Fish and Seafood | ||
| Salmon | 25 | Source of Omega-3 |
| Tuna | 23 | Perfect for snacks |
| Shrimp | 24 | Low fat content |
| Dairy Products | ||
| Low-fat cottage cheese | 18 | Excellent source of calcium |
| Parmesan cheese | 36 | High in protein but calorie-dense |
| Greek yogurt | 10 | Contains probiotics |
| Plant-Based Sources | ||
| Soy | 36 | Complete plant-based protein |
| Chickpeas | 19 | High in fiber |
| Lentils | 24 | Easy to digest |
| Pumpkin seeds | 19 | Excellent snack |
| Almonds | 21 | Source of healthy fats |
| Sports Supplements | ||
| Protein powder | 70-90 | Convenient way to increase protein intake |
How to Distribute Protein Throughout the Day?
It is recommended to evenly distribute protein across all meals. For example:
- Breakfast: 3-egg omelet (18 g protein)
- Lunch: Chicken breast with buckwheat (40 g protein)
- Dinner: Salmon with vegetables (30 g protein)
- Snacks: A handful of almonds or Greek yogurt.
Things to Keep in Mind
Avoid excessive protein intake, as it can negatively impact kidneys and digestion. It’s important to consider individual factors and consult a professional to tailor your diet properly.
Why Choose Protein Supplements?
If you find it challenging to meet your daily protein needs through food alone, protein supplements are a solution. Protein powder is a quick and convenient way to maintain a balanced diet.
Suggestion: Learn more and purchase high-quality protein products at proteine.md.
Important: We are not doctors or dietitians. For a personalized nutrition plan, consult a specialist. An individualized approach will help you achieve your goals while considering your physical activity and health condition.
