The secret to maintaining energy, strength, and a healthy physique is providing the body with the right building blocks. Protein plays this fundamental role, influencing regeneration, metabolism, and satiety. Consciously incorporating protein-rich foods into your diet is therefore an investment in your well-being. Where can you find them?
What is protein and why is it important in the diet?
Protein is a macronutrient that performs a number of essential functions in the body. It is the basic building block of all cells and tissues, from muscles and skin to hair and nails. It consists of amino acids, which can be compared to the building blocks of complex structures. The human body uses them for continuous regeneration, the production of enzymes necessary for digestion, and the synthesis of hormones that regulate metabolism. Without an adequate protein supply, proper immune system function, oxygen transport, and the maintenance of muscle mass would be impossible.
Establishing a universal protein requirement is impossible, as it depends on many individual factors. Age, gender, body weight, level of physical activity, and overall health are all important factors. It's generally accepted that a moderately active adult should consume approximately 0.8 grams of protein per kilogram of body weight.
Which animal products contain the most protein?
One of the richest and most digestible sources of protein is meat. It is characterized by high nutritional value. However, the amount of protein varies and depends on the species of animal and its fat content. As a general rule, lean meat contains more protein than fatty meat. The list of animal products high in protein includes:
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lean pork, e.g. pork loin, which provides 22.9 g of protein per 100 g of product;
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slightly less lean poultry meat is available – chicken breast contains 21.5 g/100 g, and turkey breast 19.2 g/100 g;
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Beef, for example in the form of roast beef, is another valuable source with 21.5 g of protein per 100 g.
However, chicken eggs are considered to be the product with the highest nutritional value for protein, and they are also highly digestible. 100g of whole chicken eggs contain 12.5g of easily digestible protein. Offal, such as liver and heart, although underestimated by some, is rich in protein and nutrients. Chicken and beef liver is not only an excellent source of protein but also a true treasure trove of vitamin A, iron, and B vitamins, especially B12. Their regular, yet moderate, consumption can effectively prevent deficiencies and support overall health. However, it's important to remember that due to their high cholesterol and vitamin A content, offal should be consumed in moderation, as part of a varied diet.
What plant foods are rich in protein?
Protein isn't just a rich source of animal products. Plants also provide it. Lentils, chickpeas, beans, peas, and broad beans are excellent sources of this macronutrient. For example, 100g of chickpeas contain a whopping 20.5g of protein. Furthermore, legumes are also incredibly rich in dietary fiber, which supports intestinal function, regulates blood sugar levels, and provides a long-lasting feeling of fullness. They are a healthy and economical alternative to animal products, and their versatility allows them to be used in soups, stews, sandwich spreads, and salads.
Among plant-based protein-rich foods, soybeans reign supreme (35g/100g). It's one of the few plants that provides complete protein, containing all essential amino acids. Soybeans are used to make tofu, tempeh, and edamame, among other things. These products are not only nutritious but also easily absorb the flavor of other ingredients, making them incredibly versatile in the kitchen.
Nuts and seeds are another group of plant-based foods rich in protein, which also provide healthy fats and fiber. Almonds, cashews, peanuts, as well as pumpkin, sunflower, and chia seeds, are concentrated sources of energy and building blocks. Adding a handful of nuts or a tablespoon of seeds to oatmeal, yogurt, or salad is a simple way to boost the nutritional value of your meal and support muscle building and overall health.
Which dairy products provide the most protein?
Among dairy products, Greek yogurt and skyr deserve special attention. Both products undergo a filtration process that removes the whey, resulting in a significant protein concentration. Standard Greek yogurt can contain 9g of protein per 100g, almost twice as much as its traditional counterpart. Skyr, an Icelandic dairy product, is even richer in protein, providing up to 12g in the same serving. Thanks to their thick, creamy consistency, they make an excellent base for nutritious breakfasts and snacks, keeping you feeling full for longer.
A classic in the diet of physically active individuals and one of the leading dairy products rich in protein is cottage cheese. 100g of low-fat cottage cheese contains nearly 20g of protein, primarily in the form of casein. It is a slowly digesting protein, meaning its amino acids are released into the bloodstream gradually over several hours. For this reason, cottage cheese is often recommended as an evening meal, supporting muscle recovery during sleep and preventing nocturnal catabolism. Its neutral flavor allows for versatile use in both sweet and savory dishes.
Yellow and blue cheeses, especially hard and long-ripened ones, are true protein powerhouses. Parmesan cheese is the leader in this category, containing up to 40g of protein per 100g. However, it's important to remember that along with its high protein content, cheeses also provide significant amounts of fat and sodium, making them high-calorie products. Therefore, they should be considered a valuable, flavorful addition, consumed in moderation to diversify the diet, rather than a staple.
Are fish and seafood a good source of protein?
Fish, like meat and eggs, are a valuable source of high-quality protein with high nutritional value. However, the protein content in fish varies depending on the species. It ranges from 13 g per 100 g of product in pangasius, to 16.6 g in pollock, and even 23.7 g in fresh tuna. Fish protein is not only nutritionally valuable but also easily digestible, making it an excellent component of a balanced diet.
The nutritional value of fish dishes can be further enhanced by heat treatment. Processes such as baking, grilling, or frying cause the meat to lose water, which can increase the protein concentration in the finished dish by up to 30%. Fish products can also be a good source of protein – for example, smoked mackerel contains 20.7g of protein per 100g. Due to its high protein quality, fish is also recommended in athletes' diets, right after dairy products and poultry.
Seafood such as shrimp, mussels, squid, and scallops is another excellent source of protein. Shrimp is exceptional in this regard – 100g of this crustacean contains almost 20g of pure protein with negligible amounts of fat and carbohydrates. Scallops have a similarly high protein content. Seafood is also rich in valuable minerals such as zinc, selenium, and iodine, which are essential for the proper functioning of the thyroid and immune system.
Which grain products contain protein?
Although cereal products are primarily associated with carbohydrates , some can be a significant source of protein, especially in plant-based diets:
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So-called pseudocereals are the leading example here. Quinoa is one of the few plant foods that provides a complete set of essential amino acids, making it a complete protein. Other valuable pseudocereals include amaranth and buckwheat, which also offer a significant dose of protein and valuable minerals such as magnesium and iron.
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Traditional grains also contribute to your daily protein intake, although they are usually incomplete in terms of amino acids. It's worth choosing whole grains, which are more nutritious;
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Seitan is a specific grain product with an extremely high protein content. It is made from wheat gluten, the pure protein found in wheat. 100g of seitan can contain up to 75g of protein. Its meaty texture makes it a popular meat substitute in vegan and vegetarian cuisines. However, due to its origin, it is not recommended for people with celiac disease or gluten intolerance. For others, it can be a valuable protein supplement.
What snacks are rich in protein?
Choosing the right snacks is crucial for maintaining stable energy levels throughout the day and preventing hunger pangs. The ideal snack should be not only tasty but also nutritious. Simple and healthy options include those based on natural products. A handful of almonds or walnuts, a few pieces of beef jerky, or a hard-boiled egg are excellent examples of snacks that provide a solid portion of protein and healthy fats, keeping you full for a long time and supporting concentration. They are easy to prepare and take with you.
Modern lifestyles often demand quick and convenient nutritional solutions. Ready-made products rich in protein that can be consumed without preparation come to the rescue. Eatyx's ready-made, nutritious liquid meals are worth considering . They're a balanced option that provides not only a large amount of protein but also the right portion of carbohydrates, fats, vitamins, and minerals. They're the perfect solution for a quick lunch at work or a post-workout meal when you don't have time to cook.
How to compose meals rich in protein?
The basic principle of composing high-protein meals is to include a protein source in each main course of the day – breakfast, lunch and dinner:
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Starting the day with a protein-rich breakfast, such as scrambled eggs, an omelet with vegetables, or oatmeal with protein powder and nuts, helps stabilize blood sugar levels and keeps you feeling full for many hours;
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for dinner, it is worth choosing a portion of lean meat, fish or legumes accompanied by groats and plenty of vegetables;
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Dinner can be based on cottage cheese, tuna salad or cream of lentil soup.
Moreover, each of the meals mentioned can be replaced by a complete high-protein eatyx meal .
What are the differences between animal and plant protein?
The primary difference lies in the amino acid profile and digestibility. Animal proteins (from meat, eggs, and dairy) are complete – they contain all the essential amino acids and are highly digestible. Most plant proteins, on the other hand, are incomplete, meaning they lack at least one key amino acid and are less digestible due to the presence of fiber.
The overall nutritional profile is also important. Animal sources provide vitamin B12 and easily digestible iron, but may contain saturated fat. Plant-based foods rich in protein offer valuable fiber, antioxidants, vitamins, and minerals with health-promoting properties. Therefore, it's worth combining a variety of protein foods on your plate.
Are high-protein foods suitable for everyone?
A diet high in protein is generally safe and beneficial for most healthy individuals. Physically active individuals may particularly benefit, as protein aids in muscle recovery and building. Protein-rich foods are also recommended for weight loss, as protein has the highest satiating potential of all macronutrients, helping control appetite and limit snacking. Elderly individuals should also ensure adequate protein intake to counteract the natural muscle loss associated with aging, known as sarcopenia.
Despite its numerous benefits, there are certain groups of people who should approach a high-protein diet with caution. This is especially true for patients with existing chronic kidney disease. In such individuals, excessive protein intake can further burden the failing organ and accelerate disease progression. Therefore, any significant dietary change, including increasing protein intake, should be consulted with a doctor or clinical dietitian for this group.
