Foods Containing High Protein

Here are the types of foods that contain lots of protein, including:

1. Meat (20-36 gr protein / 100gr)

Some types of meat contain lots of protein, the following tables of nutritional content in some types of meat.

Nutritional content every 100 grams of meat

Type of Fat Meat Fatty Protein

Fish 110 - 140 20 - 35 1 - 5

Chicken Breast 160 28 7

Young lamb 250 30 14

Beef 210 - 450 25 - 36 7 - 35

 2. Tuna (29 g protein / 100 gr)

Tuna is a type of marine fish that has red and white meat. This fish is a good source of omega 3 fatty acids. In addition tuna fish also contains many proteins. Of 100 grams of tuna can produce 29 g protein.

In addition to omega 3 and protein in tuna fish also contains vitamin A and D, choline, calcium, phosphos, iron, magnesium, and zinc.

3. Egg (12.6 gr / 100 gr) - Especially White Egg

Eggs are one of the best sources of protein on earth. Protein content in eggs is very easy to digest. In addition, there is hardly any unsaturated fat in it, so we can get all the protein from it. And also the content of calories in eggs is also very low.

Protein content in each 100 grams of eggs is 12.6 grams. In addition to protein we can also get other nutrients from eggs, including vitamins and minerals, including retinol [31] (vitamin A), riboflavin (vitamin B2), folic acid (vitamin B9), vitamin B6, vitamin B12, choline, iron, calcium, phosphorus and potassium.

4. Cheese (21 gr / 100gr)

Cheese is a food derived from milk that is processed with a variety of flavors and shapes. The nutritional value of the cheese itself is different. Protein content contained in 100 grams of cheese is 21 grams and calcium as much as 200 mg.

Some studies suggest that cheese can help prevent tooth decay. Proteins, calcium and phosphorus contained in cheese can help protect tooth enamel.

5. Wheat (16.g / 100 gr)

Wheat is a cereal that contains lots of protein nuts. Protein in wheat is almost equivalent to the quality of soy protein. Protein content of wheat ranges from 12 to 24% highest among other cereals. The protein contained in 100 g of wheat is 16.9 g.

In addition to protein, wheat also contains many carbohydrates, vitamins B1, B2, B3, B5, B9, calcium, iron, phosphorus, magnesium, zinc.

6. Rice (7.13 / 100 g)

Rice is the staple food of more than half the world's population. It is the main food energy source for 17 countries in Asia and the Pacific, 9 countries in North and South America and 8 countries in Africa. Rice provides 20% of the world's food supply, while wheat supplies 19% and corn 5% of the world's population.

An analysis states that the nutritional value contained in rice varies by species.

The source of protein that can be obtained from 100 g of rice is about 7.13 g. While the highest nutrient content of rice is carbohydrate as much as 80 g.

In addition to these two nutrients, rice also contains many vitamins B1, B2, B3, B5, B6, Magnesium, Calcium, Phosphorus, Potassium, and Zinc. But remember yah, rice is a food that contains high calories.

7.Bam (2.9 g / 100 gr)

Spinach contains a lot of good nutrition for the body, in 100 grams of spinach we can get among carbohydrates of 3.6 g protein of 2.9 g iron 2.71 mg. And many more nutritional content in spinach, such as Vitamin A, Vitamin B1, B2, B3, B6, B9, vitamin C, vitamin E, vitamin K, calcium, phosphorus, magnesium, fat, potassium, and zinc.

8. Soybeans (36.49 g / 100gr)

Soy is considered a complete source of protein. Soy protein is equivalent to the protein produced by meat and eggs.

Experts say that soy products are excellent for replacing other animal products because soy has a complete protein, while animal products tend to contain more fat, especially saturated fats.

Soy produced protein is 36.49 g / 100 g soybeans. The processed form of soy itself is like tempeh, tofu, tofu, and soy milk.

9. Green beans (3.04 g / 100 gr)

Other protein content we can get from green beans. Where every 100 g can produce a protein of 3.04 g.

10. Almond (21.22 g / 100 gr)

Almonds are nutrient-dense foods and are a rich source of vitamin E, which contains 26 mg per 100 g. It is also rich in fiber, vitamin B, essential minerals such as magnesium, copper, manganese, calcium, and potassium as well as monounsaturated fats and polyunsaturated fats. While the protein content contained in 100 g of almond reached 21.22 g. This can prove that almonds are the kind of legumes that are worth consuming to meet the nutritional needs of the body.

11. Sunflower seed (20.78 g / 100 gr)

Sunflower seeds that we call quaci, it also has a high enough protein content. In every 100 grams it can produce 20.78 g protein. Usually we consume these flower seeds as a snack / snack.

In addition to protein, sunflower seeds also contain lots of carbohydrates, vitamins, and other useful substances.

12. Peas (25 g / 100 g)

The peas are very high in fiber. In addition it is also rich in protein and other vitamins. 100 g peas can produce 25 g protein.

13. Broccoli (2.82 g / 100)

Broccoli is a type of green vegetables that contain lots of vitamin C and fiber. Broccoli is a very useful source of substances for DNA repair in cells used to kill cancer cells in the body.

In 100 grams of broccoli, we can get the benefits of protein as much as 2.82 g of vitamin C as much as 30 mg.

14. Cow Milk (3.20 g / 100 gr)

Cow's milk is known to have the highest amount of calcium and has twice the protein content than other types of milk. There are two types of cow's milk (whole) with total calorie and total fat content compared to skim milk.

In every 100 grams of cow's milk we can get 3.20 g protein and 143 mg of calcium. There are many other nutritional content in cow's milk, fat, vitamins, carbohydrates, phosphorus, and iron. This nutrient content is very powerful as a weight gain food.

15. Goat's milk (8.7 g / 100 gr)

High protein content, goat's milk is very good for growth and the formation of body tissues. It is a source of cheap but high quality protein. In a serving of 100 g protein contains 8.7 g.

The fatty acid chain of goat milk is shorter than cow's milk making it easier to digest and absorbed by human digestive system. The content of kaprik and kapriliknya acid able to inhibit infection, especially caused by the fungus candida. Goat milk also contains no agglutinin is a compound that makes fat molecules clot like in cow's milk. That's why goat milk is easily absorbed by the small intestine.

16. Potatoes (2 g / 100 gr)

Potatoes are a type of tubers that contain lots of vitamins and minerals. In addition to these two ingredients, in potatoes we can get a source of protein that is very useful for our body. In serving 100 g of potatoes we can get 2g potato protein benefits. There are many more benefits that we can find in these plants because it is a low blood meal enhancer and bad cholesterol-lowering fast food.

Thus are some examples of protein sources, there are many other sources that can produce substances that are important enough for our body.