Want to increase your protein intake? Then it’s time to focus on what you’re putting on your plate. Eating the right amount of protein-rich foods can help you with everything from satiety to glucose control, mood control, muscle growth (and repair) to healthy hormones. “Our body is made up of protein, and it’s especially important to consume the right amount, especially when it comes to age.” Dr. David Lu I’ll check.
Rhian Stephenson, nutritionist and founder AltaI said before Trendy She proposes aiming for 1.2g of protein per kilogram to avoid protein deficiency. That being said, starting with 0.75g and going your way is also a clever way to get there.
Foods with the highest protein content
“The best proteins that are considered for composition and digestibility will come from animal sources,” says dietitian Laura Parada. “But,” she warns. “Whether it’s animal or vegetable origin, we recommend eating a diverse diet that contains all kinds of proteins.” If you’re a vegetarian or vegan, here we cover the best proteins (all without animals).
- Eggs (approximately 13g of protein per 100g)
- Fish (18-25g of protein per 100g)
- Seafood (approx. 24g per 100g)
- Lean meat such as chicken (27g of protein per 100g)
- Lean meat such as beef (22g per 100g)
- Dairy products such as milk, yogurt, kefir (3-10g per 100g)
- Cheese (Cheese dependence: 11g about 11g per 100g and 33g Parmesan cheese)
Plant-based proteins are not as biologically available as animal proteins, but have countless benefits. Vegetarian and vegan protein sources are more likely to be high in fiber (which is important for digestive health and the thriving gut microbiota), but they can also be combined to create a more balanced protein profile.
“The quality of a protein source can be determined by the amount of protein per 100g, the amount of essential amino acids in that protein, and its digestibility,” explains Parada. “Plant proteins such as grains, legumes and nuts are usually of lower quality than animal proteins due to their lower amino acid content and ratio.”
