Which Foods are Rich in Protein

Which Foods are Rich in Protein

A balanced and healthy diet should contain proteinIts consumption prevents muscle breakdown and promotes the development and strengthening of muscles.

Well, although there are protein supplements in the form of shakes and other presentations, the truth is that in the daily diet you can get the right dose of protein, of animal and vegetable origin.

In this post, we will introduce you to the foods rich in protein that you should add to your diet.

Animal Protein

Proteins of animal origin are of the best quality. Within this classification is red meat, as well as fish, eggs, cheese, etc. 

It is very important to add each one, and not focus on the consumption of a single classification, because each food provides vitamins and nutritional properties that benefit the health of the body.


Meats provide essential substrates for the proper functioning of the body, in which amino acids, iron, zinc, phosphorus, fats, and vitamin B12, among others, stand out. Now, we will highlight the main sources of animal protein.

  • Pork loin. It gives you 32 grams per 100 grams. It is ideal for athletes.
  • Turkey breast. It contains little fat, which makes it an ally in weight loss diets. It offers you 24 g of protein, for every 100 grams of the breast. It only provides 146 calories.
  • Rabbit meat. This is a healthy and very balanced option to consume protein. It gives you 21 grams of protein for every 100 g of rabbit. Its contribution in calories is low, about 130 calories.
  • Pork loin. 100 grams of loin provides 19 grams of protein. It is a delicious meal, but with a lot of fat, so it must be consumed in moderation.
  • Mutton. This type of meat has a delicious flavor. It provides 18 g of protein per 100 grams but provides 240 calories. In this sense, we recommend the moderate consumption of lamb meat.


The meat of marine animals is an excellent source of protein. This type of meat has the advantage of providing fewer calories, which is ideal for weight loss.

  • Tuna. It has 23 g of protein and 130 calories. It provides almost no fat. You can take advantage of its nutritional properties in fresh or canned presentations.
  • Pretty. It provides you with 22 g of protein. It has little caloric value, while it offers you minerals such as zinc, magnesium, phosphorus, and potassium, among others.
  • Salmon is one of the most sought-after fish, due to its polyunsaturated fats such as omega-3 fatty acids. But it also has 22 grams of protein and 13 grams of fat. Its caloric intake is 210 kcal.
  • sardines this bluefish is one of the kings of the marine world. It offers 18.1 g of protein, and 7.5 g of fat. As well as a great list of essential nutrients and vitamins.
  • Mussels. Seafood is delicious, and if you add mussels to it, it will provide your body with a good percentage of vitamin B12, as well as iodine, and other nutrients.


Dairy products provide a good level of protein and can be added to all kinds of dishes, be it snacks, breakfasts, dinners, etc. Next, we will indicate dairy products rich in protein and protein powder.

  • Cottage cheese this cheese in its diet version has glutamine and casein, which makes it a type of protein that is slowly absorbed. This allows it to be added at dinner.
  • Greek yogurt. Yogurt is a food that should not be missing from your diet. It does not matter if your goal is to lose weight or rather increase your body mass. On the one hand, it speeds up metabolism, and on the other hand, if you combine it with other foods, it can help build muscle.
  • Buffalo milk is excellent if you want to increase the level of protein with dairy, as it adds more than its competition, namely cow’s milk. Now, you have to be careful because it is rich in fat and provides you with almost 100 calories.
  • Cow’s milk. This type of milk is the best known, it provides you with 3.2 grams of protein and just 61 calories. One of the most consumed protein foods.


Another great source of protein is eggs. This food is very versatile and combines with a wide variety of healthy dishes.

  • Chicken eggs. It provides you with proteins with high biological value. Its contribution of antioxidants and vitamins makes it essential in the diet. It provides you with 13 g of protein per 100 g.
  • Quail eggs. They are not as common as chicken, but they provide the same amount of protein and fewer calories.

Plant-Based Proteins

Vegetables also provide a good level of protein. They are an excellent option for vegetarians.

  • Soy. It provides almost all the essential amino acids, due to this it is used as soy meat, and soy milk, among other variants.
  • Oatmeal. Half a cup of this delicious cereal provides you with 13g of protein. It is a beneficial health food.
  • Lentils. 27% of the calories in this legume are protein. In turn, it has an immense list of essential minerals such as magnesium, iron, etc.
  • Quinoa provides all the essential amino acids, so we can say that it is an excellent substitute for meat (high biological value).
  • Garbanzo beans. Chickpeas are a delicious, nutritious, and versatile legume. It provides you with 19g of protein per 100. Ideal for vegetarians.

In summary, you have a wide variety of foods of animal or vegetable origin to add to your body the dose of daily protein. If you consume protein regularly and follow the recommendations of a professional nutritionist, you can enjoy good health at the cellular, muscular and physical performance levels.

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