16 List of Foods Contain High Protein

List of Foods Contain High Protein. Every living cell must have protein in it. Protein is a nutrient that is needed by the body to get the prime condition. This substance is required to build new cells and repair damaged cells. Intake is especially essential for growth and development in childhood, adolescence, and also during pregnancy.

During the digestion process, foods containing protein will be broken down into small parts called amino acids. Therefore, to maintain a healthy body everyone must meet the intake of amino acids in large quantities. Amino acids are divided into two kinds of essential amino acids (cannot be produced by the body) and non-essential (can be provided by the body).

Sources of protein there are so many, where the source is divided into 2 kinds of vegetable protein and animal protein. Both have an important role to give nutrition to the body. What foods contain these high protein sources? Here's more information.

Daily Protein Needs For Humans

In general, a balanced diet can meet the daily protein, so no need to add high protein supplements. Likewise, with vegetarians, they can meet the protein needs of some plants such as soybeans or beans.

Adult protein requirement is about 10-35% of total calorie requirement per day. For example, for 2,000 caloric needs per day, it takes the protein intake as much as 50-175 grams a day. It is advisable to choose a type of protein that is low in fat and calories.

In general, two to three servings of foods containing the above protein is sufficient for daily needs. For example, such as consumption of 50-85 grams of lean meat, poultry or fish. Next, you can also choose about half a cup of nuts or an egg.

1. Meat (20-30 gram / 100 gram)

Meat contains protein can be divided into 2 kinds of red meat or red meat and white meat aka white meat. Red meat is able to meet the needs of vegetable protein, iron, and vitamin B12.

Consumption of foods containing vegetable protein alone will lead to iron deficiency, therefore offset by the use of red meat such as goat meat, cattle, and other animals.

Source of animal protein is not only red meat, but you can also get this nutritional intake from white meat. Type of white meat is quite easy to meet is chicken meat. But try not to eat offal and chicken skin, because the fat content is quite high evil.

2. Tuna (29 gram / 100 gram)

Tuna is a type of fish that has red and white meat. This type of fish is very famous for its natural mineral content such as calcium, iron, choline, calcium, phosphorus, magnesium, zinc, and much more.

After further investigation, it turns out tuna fish also includes foods that contain high protein. The content of animal protein in tuna can provide 29 grams of daily requirement every 100 gram.

3. Egg (12.6 gram / 100 gram)

The next source of animal protein is eggs. Both chicken and duck eggs, usually consumed by many athletes to build healthy body cells. Protein content in eggs is higher on the white part, so do not just the consumption of yolks only.

Although including foods that contain high protein, but eggs will also be very dangerous because it contains high enough cholesterol. High cholesterol there are many in the yellow. Therefore, it's good to consume a maximum of 1 egg in one day.

4. Cheese (21 gram / 100 gram)

Cheese is a product of milk other than yogurt and ice cream. Perhaps cheese is more well known as a source of calcium and vitamin D is high for bone growth. But it turns out cheese can meet the needs of protein as much as 21 grams each you consume 100 grams.

5. Wheat (16 grams / 100 grams)

Wheat to be the cereal that contains high protein from nuts, even protein content in wheat is more senior than soybeans. Protein content in grain reaches 16 grams per 100 gram.

Consumption of wheat was also the quite healthy heart and organs of our body, mainly if you consume this cereal regularly as breakfast. Grain is able to provide complete nutrition ranging from vitamin B, iron, calcium, phosphorus, and much more.

6. Rice (7.13 gram / 100 gram)

Rice is the staple food of more than half the world's population. Indonesia is among the countries that consume the most rice as staple food. In addition to its excellent carbohydrate content, it turns out rice/rice also includes a high protein source. Consumption every 100 grams of rice is able to meet as many as 7.13 grams of protein.

7. Spinach (2.9 gram / 100 gram)

Spinach is a type of vegetable that contains a variety of essential nutrients for the body. These green plants every 100 grams contain 2.9 grams of protein, 2.71 mg of iron, and 3.6 grams of carbohydrates. These nutrients are more complete with the presence of various types of natural minerals. For everything to be absorbed by the body, cook the spinach in the right way.

8. Soybeans (36.49 grams / 100 grams)

Soybeans still dominate the top podium as a food containing high protein. Every 100 grams, soy is able to meet the needs of protein as much as 36.49 grams. To get all the protein intake, you do not need to boil the soybeans. Protein intake is equivalent when you consume tofu, tempeh, soy milk, and other products.

9. Green Beans (3.04 grams / 100 grams)

Although not as big as soybeans, but this type of bean is also one we should not miss when discussing the source of animal protein. You can get 3.04 grams of protein after consuming 100 grams of soybeans. To be more practical, you can consume regular green bean milk.

10. Almond (21.22 gram / 100 gram)

The next protein-containing foods are almonds. This type of bean is able to provide vitamin E intake of 26 mg per 100 grams. Besides, its own protein content of 21.22 grams can meet your daily needs. Almonds are ideal if you make it as one of the regular healthy diets.

11. Sunflower seed (20.78 gram / 100 gram)

Do you like eating sunflower seed? If you want, then keep it going. Consumption of sunflower seed from sunflower seeds is essential to meet the daily protein needs. You can get 20.7 grams of protein after the consumption of 100 ml at least. Interestingly again, sunflower seed also contains other natural minerals are quite complete.

12. Peas (25 grams / 100 grams)

Peas are probably more well-known as a good source of fiber for digestion. However, after further investigation of this type of bean also includes a good source of protein. With a minimum consumption of 100 grams of peas, you can provide 25 grams of daily protein requirement.

13. Broccoli (2.82 grams / 100 grams)

Vegetable protein source comes not only from spinach but also you can get it from broccoli. Consumption of broccoli regularly 100 grams a day can provide 2.82 grams of protein, vitamin C, and natural fiber. Even this kind of vegetable is perfect for you who is a vegetarian diet.

14. Cow's milk (3.20 grams / 100 grams)

If you do not like the consumption of beef, it can be replaced with cow's milk. This milk may be more famous for its calcium content, but who would have thought the consumption of cow milk at least 100 grams can suffice protein of 3.20 grams. With the combination of calcium and protein is the growth of the baby can be optimized, especially bone growth.

15. Goat's milk (8.7 grams / 100 grams)

Have you ever tasted goat's milk? Maybe goat milk tends to be less popular among the people, but even so, this type of milk has many health benefits. The fatty acid chain of goat milk is shorter, making it easier to digest than cow's milk. Eat goat's milk regularly to get the fantastic benefits contained in it.

16. Potatoes (2 grams / 100 grams)

Foods containing the last protein are potatoes. Tubers of this type one have many benefits for humans, ranging from to make potato masks up to treat headaches. Nutrients contained in every 100 grams of potatoes include 2 grams of protein, carbohydrates, potassium, potassium, iron, and much more.

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