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.

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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:

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 .

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The table below contains the amount of protein per 100 grams.

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:

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.

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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) .

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