What are the richest foods in protein?

List of foods rich in protein, health benefits, nutritional profile… Discover everything there is to know about the foods richest in protein in this article.

What is a protein?

Protein is a nutrient that your body needs to grow and repair cells and function properly.

Protein is found in a wide range of foods and it is important that you get enough protein in your diet every day. The amount of protein you need in your nutrition varies depending on your weight, gender, age and health.

A healthy diet must provide sufficient protein, fiber, fat, carbohydrates and vitamins and minerals.

It's easy to meet your protein needs by eating a variety of foods. Foods rich in protein can be from plant (plant proteins) and animal (animal proteins) sources such as:

• meats and fish
• eggs
• dairy products
• seeds and nuts
• legumes like beans and lentils.

The range of foods rich in protein is quite wide in nutrition. But it is also important to mix the different sources of protein for a balanced nutritional profile for your health and beneficial for your body.

What are the best sources of protein? (foods rich in protein)

We have compiled for you a table of products and foods rich in protein to help you find your way on a daily basis and to simplify your shopping!

This list is not exhaustive but is intended as a guide to enable you to make the right choices. We indicate a variety of foods rich in protein (vegetable or animal) and the protein content per 100 gr.

How is a protein made?

Proteins are made up of building blocks called amino acids. There are about 20 different ones that bond in different combinations. Your body uses them to make new proteins, like muscles and bones, and other components like enzymes and hormones. He can also use them as a source of energy.

Some amino acids can be made by your body – there are 11 of them and they are known as “non-essential”. There are 9 amino acids that your body cannot make, and they are known as “essential.” You need to include enough of it in your diet for your body to function.

Foods rich in protein are therefore obviously composed of proteins but also often of fibers and fatty acids.

What is the nutritional value of protein and protein-rich foods?

The nutritional value of a protein is measured by the amount of essential amino acids it contains. Different protein-rich foods in your nutrition contain different amounts. It all depends on the protein source.

Generally:

• Animal products (such as chicken, beef or fish, and dairy) contain all essential amino acids and are called "complete" proteins.
• Soy products, quinoa and amaranth also contain them.
• Legumes and nuts generally lack at least one.

People who follow a vegetarian or vegan diet should choose a variety of protein sources from a combination of plant foods each day to ensure they get an adequate mix of essential amino acids in their nutrition. It is this mixture which guarantees the right dose of proteins for the proper functioning of your body.

If you follow a vegetarian or vegan diet, as long as you eat a wide variety of foods, you can usually get the protein you need. For example, a meal containing grains and legumes provides all the essential amino acids found in a typical meat dish.

 How to include more protein in your diet, easily?

If you're looking for ways to add more protein to your diet, here are some suggestions:

• Try a peanut butter sandwich. Remember to use natural peanut butter (or any other nut paste) without added salt, sugar or other fillers.
• Choose protein snacks like our protein bars (Protein shots).
• Ricotta (low fat) is high in protein and can go in your scrambled eggs, mashed potatoes or pasta dish. Or spread some on your toast in the morning.
• Nuts and seeds are fantastic in salads, with vegetables and served over curries. Try toasting pine nuts or flaked almonds and tossing them into your green salad.
• Beans are great in soups, salads and pasta sauces.
• A plate of hummus and freshly cut veggie sticks as a snack or hummus to spread on your sandwich will easily give you extra protein at lunchtime.
• Greek yogurt is a protein-rich food that you can use throughout the day. Add it to your favorite breakfast cereal, put a spoonful on a bowl of soup, or serve it for dessert with fresh fruit.
• Eggs are a versatile and easy option that can be enjoyed on their own or mixed into a variety of dishes.

What are the risks of protein deficiency?

A protein deficiency means that your diet does not contain enough protein. Symptoms of protein deficiency include:

• atrophy and shrinkage of muscle tissue
• edema (fluid buildup, especially in the feet and ankles)
• anemia (inability of the blood to supply enough oxygen to cells, usually caused by dietary deficiencies such as a lack of iron)
• slow growth (in children).

Foods rich in protein and maintaining muscle mass.

From around the age of 50, humans begin to gradually lose their skeletal muscles. This is known as sarcopenia and is common in older people. Loss of muscle mass is made worse by chronic illnesses, poor diet and inactivity.

Meeting the recommended daily protein intake can help you maintain muscle mass, strength and stay healthy. This is important to maintain your ability to walk and reduce your risk of injury if you fall.

To maintain muscle mass, it is important that people eat protein “efficiently”. This means eating high-quality protein foods, such as lean meat.

Protein-rich foods and exercise.

Shortly after exercise, it is recommended to have a serving of high-quality protein (e.g. a glass of milk or a pot of yogurt) with a carbohydrate meal to help maintain your body's protein balance. Studies have shown that it is good for you even after low to moderate aerobic exercise (like walking), especially for older adults.

Diets high in protein do not lead to increased muscle mass without exercise. It is the stimulation of muscle tissue through exercise, not additional dietary protein alone, that leads to muscle growth.

And of course, practicing physical activity is beneficial for staying healthy.