What foods contain protein? What are animal foods, vegetables and fruits that contain protein? Is consuming too much protein harmful? How much protein do you need to consume daily? You can find the answers to all these questions and much more below.
What foods contain protein?
Protein-containing foods primarily include foods of animal origin such as meat, fish, eggs, milk, cheese and yogurt. Because these foods not only contain high amounts of protein , but are also incredibly healthy for the human body. These foods not only contain protein, but are also very beneficial for health.
Among the foods containing protein, there are also plant foods. Among the vegetables containing protein , it is possible to count peas, soybeans and some grains. Protein-containing vegetables both provide our body with the protein we need, and are the main nutrients that we need to add to our meals for the body to function properly. Protein-containing plant foods are also ideal for those who adopt a vegetarian or vegan diet.
Of course, there are also fruits that contain protein . However, they contain less protein compared to animal and plant foods. Protein-containing fruits include guava, avocado, apricot, kiwi, blackberry, orange, banana, melon, raspberry and peach.
Proteins are essential for the functioning of the body as they are involved in the production of hormones as well as the growth, repair and maintenance of muscles, tissues and organs. Therefore, it will be beneficial for you to learn about protein-containing foods.
Why do we need protein-containing foods?
Protein is an essential nutrient responsible for many functions in our body, including building tissues, cells, and muscle, as well as making hormones and antibodies. Everyone needs protein. But if you’re into endurance sports or weight training, you may find it helpful to include protein in your training routine at certain times to increase your protein intake as well as reap the muscle-building benefits.
Also, research shows that as you age, a greater protein intake may be beneficial. That’s because it shows that it helps minimize muscle loss associated with aging.
How much protein should be taken daily?
The current recommended daily value for protein is 50 grams, which is meant as an overall target for most people.
What are animal foods that contain protein?
The table below shows the amount of protein per 100 grams of food:
|GIDALAR||AMOUNT OF PROTEIN PER 100 GRAM||AMOUNT OF CALORIES PER 100 GRAM|
|Chicken meat||32.8 gram||148 kcal|
|Beef||26.4 gram||163 kcal|
|Pork||22.2 gram||131 kcal|
|duck meat||19.3 gram||133 kcal|
|quail meat||22.1 gram||119 kcal|
|rabbit meat||20.3 gram||117 kcal|
|cheese in general||26 gram||316 kcal|
|Salmon||19.3 gram||170 kcal|
|Tuna||25.7 gram||118 kcal|
|salted cod||29 gram||136 kcal|
|fish in general||19.2 gram||109 kcal|
|Egg||13 gram||149 kcal|
|Yogurt||4.1 gram||54 kcal|
|Milk||3.3 gram||47 kcal|
|Kefir||5.5 gram||44 kcal|
|Cameroon||17.6 gram||77 kcal|
|Cooked crab||18.5 gram||83 kcal|
|Mussel||24 gram||172 kcal|
|Ham||25 gram||215 kcal|
Protein consumption after physical activity is important to prevent injuries and aid muscle recovery and growth.
What vegetables contain protein?
Plant foods, which are among the protein-containing foods , are especially important in vegetarian diets, which provide enough amino acids to maintain muscle, cell and hormone formation in the body. Check the table below for vegetables containing protein .
The table below contains the amount of protein per 100 grams.
|VEGETABLES||AMOUNT OF PROTEIN PER 100 GRAM||AMOUNT OF CALORIES PER 100 GRAM|
|Soya||12.5 gram||140 kcal|
|Quinoa||12 gram||335 kcal|
|Buckwheat||11 gram||366 kcal|
|millet seeds||11.8 gram||360 kcal|
|Lentil||9.1 gram||108 kcal|
|Bean curd||8.5 gram||76 kcal|
|Bean||6.6 gram||91 kcal|
|Peas||6.2 gram||63 kcal|
|cooked rice||2.5 gram||127 kcal|
|flaxseed||14.1 gram||495 kcal|
|sesame seeds||21.2 gram||584 kcal|
|Chickpeas||21.2 gram||355 kcal|
|Peanut||25.4 gram||589 kcal|
|Walnut||16.7 gram||699 kcal|
|Hazelnut||14 gram||689 kcal|
|Almond||21.6 gram||643 kcal|
What fruits contain protein?
The table below shows the amount of protein per 100 grams and 200 grams:
|FRUITS||AMOUNT OF PROTEIN PER 100 GRAM||AMOUNT OF PROTEIN PER 200 GRAMS|
|Guava||2.6 gram||7.5 gram|
|Avocado||2 gram||2.5 gram|
|Apricot||1.4 gram||5.8 gram|
|Stone||1.1 gram||3.7 gram|
|Blackberry||1.4 gram||6.5 gram|
|Orange||0.9 gram||4 gram|
|Muse||1.1 gram||2.4 gram|
|Melon||0.8 gram||4.9 gram|
|Raspberry||1.2 gram||4.6 gram|
|Peach||0.9 gram||4.7 gram|
How should protein-containing vegetables be consumed?
When it comes to vegetarians and vegans, the ideal way to provide the body with high-quality protein is to combine some foods that complement each other, such as:
- All kinds of rice and beans
- Pea and corn seeds
- Lentils and buckwheat
- Quinoa and corn
- Brown rice and red beans
The combination of these foods among protein-containing foods and the diversity in the diet are important for maintaining the growth and proper functioning of the organism in people who do not take animal protein. Proteins obtained from eggs, milk and derivatives can also be included in the diet of lacto-ovo vegetarians.
Protein and exercise
It is recommended that you eat a carbohydrate meal shortly after exercising, along with a serving of high-quality protein foods (such as a glass of milk or a bowl of yogurt) to help maintain your body’s protein balance . Studies have shown this to happen even after low to moderate aerobic exercise (such as walking) especially for older adults.
People who do intense exercise or try to build muscle mass do not need to consume extra protein . High protein diets do not cause an increase in muscle mass. It is the stimulation of muscle tissue through exercise, not the extra dietary protein that leads to muscle growth.
Studies show that athletes who do not consume extra protein (either as food or protein powder) gain muscle at the same rate as athletes who supplement their diets with protein.
Is it harmful to consume foods containing protein excessively?
Some fad diets encourage very high protein intake, between 200 grams and 400 grams per day. This is more than five times the recommended amount. The protein recommendations in the guidelines provide enough protein to build and repair muscle, even for bodybuilders and athletes. A very high protein diet can put strain on the kidneys and liver. It can also cause excessive loss of the mineral calcium, which can increase your risk of osteoporosis (bone loss) .