Protein-rich foods are an important component of a healthy diet. Protein is the basic building block of the human body, it helps to maintain strong muscles and bones and supports immunity. Products with a high protein content should be a permanent part of any diet.
Protein is an important building block for the body. It is essential in maintaining muscle mass. Consuming protein-rich foods can have a positive effect on well-being and energy, as well as on the functioning of internal organs. These products are also good sources of vitamins and minerals that support the proper functioning of the body. The most popular source of protein are dairy products (dairy products), but not everyone can consume them without unpleasant ailments associated with lactose intolerance.
What is lactose
Lactose is a type of sugar that is found in milk and dairy products. Some people have difficulty digesting lactose because they lack the enzyme lactase, which is needed to break down lactose in the small intestine. This can cause symptoms such as bloating, gas and diarrhea after consuming lactose. In addition, acne, itching of the skin and sweating may appear. This condition is known as lactose intolerance. It is a common digestive disorder and affects people of different ages and ethnicities.
Daily protein requirement
Protein should be consumed every day, with its optimal amount by gender and age being:
- Women up to 60 years of age: 70-90 g
- Women over 60: 60-70 g
- Pregnant women: 95 g
- Women breastfeeding: 110 g
- Men up to 60 years of age: 75-200 g
- Men over 60: 65-75 g
Athletes and people who want to reduce body fat are recommended to consume 1.6-2.2 g of protein per kilogram of body weight per day.
Diverse sources of protein
The most popular protein-rich foods other than dairy are legumes (e.g. beans), rice, lentils, some fruits (e.g. avocados), lean meats (poultry), dairy, soy (tofu), eggs, and fish and seafood.
There are many sources of protein, and each has unique flavor and health properties – which means you can easily diversify your diet by creating dishes with your preferred flavor. Keep in mind that the amount of protein in products may vary depending on the method of preparation and quality.
Table with protein-rich foods
| Product | The amount of protein in 100 grams | The amount of kcal in 100 grams |
|---|---|---|
| Whey protein (powder) | 90 g | 360 kcal |
| Soybeans (dried) | 39 g | 450 kcal |
| Turkey meat | 29 g | 140 kcal |
| Tuna | 28 g | 130 kcal |
| Chicken meat | 27 g | 170 kcal |
| Shrimp | 27 g | 120 kcal |
| Peanuts | 26 g | 565 kcal |
| Lentil | 25 g | 340 kcal |
| Cheese | 25 g | 400 kcal |
| Beef | 24 g | 240 kcal |
| Pork | 24 g | 200 kcal |
| Sunflower seeds | 24 g | 580 kcal |
| Halibut | 23 g | 140 kcal |
| Atlantic cod | 23 g | 125 kcal |
| Pea seeds | 23 g | 90 kcal |
| Red beans | 23 g | 290 kcal |
| Salmon | 22 g | 200 kcal |
| Sardines | 22 g | 200 kcal |
| White beans | 21 g | 315 kcal |
| Mackerel | 21 g | 220 kcal |
| Trout | 21 g | 160 kcal |
| Duck meat | 20 g | 335 kcal |
| Veal meat | 20 g | 120 kcal |
| Pistachios | 20 g | 560 kcal |
| Almonds | 20 g | 605 kcal |
| Smoked sprat | 19 g | 245 kcal |
| Cashew nuts | 18 g | 550 kcal |
| Clams | 18 g | 125 kcal |
| Crabs | 18 g | 85 kcal |
| Squid | 17 g | 175 kcal |
| Walnuts | 15 g | 655 kcal |
| Hazelnuts | 15 g | 630 kcal |
| Quinoa | 14 g | 120 kcal |
| Goji berries | 14 g | 350 kcal |
| Brazil nuts | 14 g | 655 kcal |
| Pine nuts | 14 g | 675 kcal |
| Courage | 13 g | 155 kcal |
| Oats | 12 g | 390 kcal |
| Wheat | 12 g | 320 kcal |
| Barley | 12 g | 350 kcal |
| Rye | 11 g | 295 kcal |
| Pecan nut | 9 g | 690 kcal |
| Oysters | 9 g | 80 kcal |
| Chickpeas | 9 g | 165 kcal |
| Maize | 9 g | 365 kcal |
| Tofu | 8 g | 75 kcal |
| Macadamia nuts | 8 g | 720 kcal |
| Green peas | 6.5 g | 80 kcal |
| Broad bean | 5 g | 110 kcal |
| Brussels sprouts | 3.5 g | 40 kcal |
| Broccoli | 3 g | 35 kcal |
| Spinach | 3 g | 25 kcal |
| Dried figs | 3 g | 310 kcal |
| Guava | 2.5 g | 70 kcal |
| Rice | 2.5 g | 130 kcal |
| Dates | 2.5 g | 280 kcal |
| Passion fruit | 2 g | 95 kcal |
| Avocado | 2 g | 160 kcal |
| Asparagus | 2 g | 20 kcal |
| Potato | 2 g | 75 kcal |
| Cabbage | 2 g | 25 kcal |
| Celery | 2 g | 20 kcal |
| Cauliflower | 2 g | 25 kcal |