Protein-rich foods on a natural diet

When looking for foods rich in protein, there are alternatives to classic protein shakes based on a natural diet since in addition; adequate intake of food with protein is a good basis for healthy nutrition. In a diet, according to the foods that compose it, you can distinguish between proteins of animal origin or proteins of vegetable origin.

It is important to consume an adequate amount of protein, either food containing protein or in case you need an extra supply, from protein supplements. Supplements such as protein shakes are useful for workouts aimed at developing muscle mass but in most people, it is enough to follow a diet rich in protein. Foods with the protein of animal origin are found in eggs, poultry, fish, meats and dairy products. Proteins in foods of plant origin are found in soybeans, nuts, mushrooms, legumes and cereals.

Protein-rich foods

Protein-containing foods:

Stuffed loin contain a high amount of protein:

Stuffed loin is one of the foods with the highest protein content. Stuffed loin contains 50 grams of protein and only 8 grams of fat per 100 grams. In addition to being one of the foods with more protein, the sucked loin is fat-free so it is highly recommended if you want to follow a diet low in fat and generally any diet high in protein.

Soy has a lot of natural protein:

Soy is a very nutritious legume particularly rich in protein. Soy contains a high percentage of high-quality protein, almost 37 grams of protein per 100 grams of soy.

You may also like to read: What is the hyperproteic diet?

Soy contains the majority of essential amino acids with the exception of methionine, which can be completed by combining soy with other foods such as cereals. If compared to other foods, soy, at the same weight, contains twice as much protein as meat, 4 times egg protein and 12 times milk protein.

Protein-rich foods

Milk powder is a food with many proteins:

Skim milk powder also has a high level of protein since it is milk from which virtually all of the fat has been removed, but it retains all of its protein. The usual protein percentage of skimmed milk powder is 35 grams per 100 grams plus contain only one gram of fat per 100. In addition to a large source of protein, skimmed milk is a good source of vitamin B.

Cured manchego cheese has much protein:

Cured manchego cheese is a protein- rich food with 32 grams of protein per 100 but it has a high-fat content, 35 grams. As it is less cured, the manchego cheese reduces its amount of proteins in percentage with 29% of proteins. As an alternative, lean cheese that has up to 39% protein and low-fat content. Other cheeses like the cheese of ball, Gruyere or Emmental also have 29% of proteins. The Roquefort cheese has a 23% protein and Cabrales is 21% protein.

Protein-rich foods

Cod contains many proteins:

Cod is a good example of a food rich in proteins and very low in fat, besides being an important source of vitamins and minerals that make this fish one of the foods that contain proteins more advisable for anyone.

Serrano ham, food with many proteins:

With 30.5 grams of protein per 100 grams, Serrano ham is an important source of protein for our body and a good ally in any sports diet. In addition, we must take into account the high biological value of ham proteins because they are easily assimilated by our body. Therefore, Serrano ham is a food to be kept in mind since it is food rich in high-quality protein.

Peanuts are a very high protein food:

Peanuts are a dry fruit with many properties and also have a considerable amount of protein. Every 100 grams of peanuts have 27 grams of protein. Peanut in spite of its nutrients and properties should be eaten in moderation as it is heavy to digest.

You may also like to read: Benefits of soy diet

Sausages or salami have 25.8 grams of protein per 100. Tuna, bonito, turkey breast and Lentils are around 24 grams of protein per 100.

Protein-rich foods

Other protein-rich foods:

Other foods with a lower percentage of protein but with less quantity than the previous ones are:

  • Lentils (Lentils have 23.5% protein)
  • Tuna (23% protein per 100 grams of tuna)
  • Peas (23% of every 100 grams of peas are proteins)
  • Roquefort cheese (Roquefort cheese is a food with 23% protein)
  • Chicken breast (22.8% protein can be found in chicken breast)
  • Turkey ham (Turkey ham is a food containing 22.4% protein)
  • Chorizo, cooked ham (22% of proteins have these foods)
  • Canned sardines (Canned sardines have 22% protein)
  • Non-fat pork (Non-fat pork has 21.2% protein)
  • Non-fat beef (21% protein can be found in this food)
  • Pretty (Food containing 21% protein)
  • Cabrales cheese (21% protein can be found in Cabrales cheese)
  • Veal fillet (Provides 20.7% protein intake)
  • Lean beef (Food with 20.7% protein)
  • Grilled chicken (20.6% protein contains grilled chicken)
  • Liver (This food has a percentage of 20.5% protein)
  • Lobster, prawns… (20.1% protein)
  • Chickpeas (These legumes have 20% protein)
  • Almonds (Almonds have 20% protein)
  • Lean Pork (20% of lean pork is protein)
  • Black pudding (Food containing 19.5% protein)
  • Kid (19% protein can be found in the meat of this animal)
  • Chickpeas, white beans (These pulses contain about 19% protein)
  • Rape, salmon (monkfish and salmon are fish that have 19% protein)
  • Lamb (Lamb has 18% protein)
  • Pistachios (Pistachios have 17.6% protein)
  • Cod (17% of Cod is made up of proteins)
  • Meat of pork (16.7% of this meat are proteins)
  • Sole, whiting … (Contains 16.5% protein)
  • Snails (They have 16.3% protein)
  • Hake (Hake has 15.9% protein)
  • Pickled tuna (Contains 15% protein)
  • Egg white (Egg white has 11.1% protein)
  • Skim milk (Skim milk contains 3.5% protein)


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