Nutrients are obtained through the food we consume daily . Therefore, we will detail 10 examples of protein foods and their main characteristics.
Before learning about these protein-enriched foods , it is essential to specify the concept of this nutrient, which is a chemical substance that fulfills multiple functions.
Among the functions of these foods are the regulation of metabolism, acting as a protective agent for the organism and the decomposition of other biological elements.
Best examples of protein foods
1 egg
One of the foods rich in protein is the egg and it is the most consumed in the nutritional regimen of human beings.
However, despite the fact that there are various species of birds that are oviparous, the eggs that are mostly consumed are chicken and quail.
Regarding the nutritional content, the chicken egg has an estimated value of 13 grams of protein and 185 calories in one unit of this food.
For their part, quail eggs have a lower protein value compared to chickens, since they only have 155 grams of calories and protein in 100 grams of unit.
However, the properties of this food are variable and include vitamins , minerals , help regulate cholesterol and are excellent antioxidants .
2. Leche
This drink cannot be missing from the diet, either at breakfast or as a snack before going to sleep.
Undoubtedly, cow’s milk contains a large amount of nutrients such as amino acids and proteins, which are essential for bone development.
According to the nutritional contribution in 100 ml of cow’s milk, this drink provides about 3.5 grams of protein and approximately 60 calories.
As if that were not enough, there are other variants of milk such as buffalo or goat milk, which are consumed and provide essential nutrients for our body.
Regarding the benefits and properties of milk, they are diverse and we can mention vitamin B12 and D, phosphorus, minerals and, of course, calcium, as the main element.
3. Pollo
One of the options when it comes to consuming protein-rich foods is chicken, specifically, the breast, which provides a low calorie content.
However, grilled chicken is recommended, because the calories that can be found in the breast decrease with heat.
Therefore, about 100 grams of grilled chicken breast would provide your body with approximately 170 calories and 22 g of protein.
4. Peanut
The popular ‘snacks’ are ideal if you want to gain muscle mass and, of course, obtain essential nutrients in your diet.
Peanuts or peanuts are even nutritional elements for the ketogenic diet or ‘KETO’, due to their high protein content.
For example, about 30 grams of peanuts contain approximately 160 calories and 8 grams of protein, a good ingredient to obtain nutrients.
However, peanuts contain a high cholesterol content and consuming them very frequently can raise the levels of this element in the body.
For its part, you can consume peanut butter for breakfast and snacks, as well as being an ideal ingredient to lose fat and promote good cholesterol.
5. Avena
A cereal that contributes to obtaining protein is oats, regardless of whether you consume it in drinks, cookies or just snacks.
Regarding its nutritional contribution, oats are rich in fiber, minerals and essential trace elements to regulate the metabolism of fats and carbohydrates.
On the other hand, it has antioxidant effects that help the body eliminate excess free radicals and the appearance of oxidative stress.
Regarding the content, for every 100 grams of oats there are about 10 grams of protein, a good option if you want to lose a few kilos and keep fit.
6. Beef
Finally, we close with the 10 examples of protein foods giving a special mention to beef or cow meat.
This food is one of the most consumed daily and one of the main sources of protein and essential calories for our body.
However, not all beef provides a good protein content, this will depend on the cut, with sirloin, tenderloin and rib being recommended.
However, special care must be taken with the beef rib, since it contains a lot of fat and therefore, bulk calories.
In conclusion, 100 grams of beef provides approximately 26 grams of protein in about 200 calories.
7. Yogurt
We continue with examples of foods rich in protein with yogurt, another dairy that should not be missing from the diet if you want to lose a few extra kilos.
However, light Greek yogurt is recommended if your goal is to lose weight or keep fit, due to the calcium, vitamin D and nutrients they contain.
Among the benefits of consuming light yogurt are the increase in muscle mass that you will need to strengthen muscles and, of course, burn calories.
Meanwhile, 100 grams of light Greek yogurt contains about 10 grams of protein and at least 55 calories.
8. Tuna
Sea products could not be excluded from the list and tuna is another of the alternatives in search of protein and to regulate weight.
Whether you eat it canned, fresh or cooked, tuna is an ideal food, rich in omega-3, phosphorus and vitamins.
As if that were not enough, tuna has a protective effect on the heart, due to its high omega-3 content, as well as favoring the increase in good cholesterol.
Regarding the nutritional contribution, about 100 grams of tuna translates into 25 grams of protein and 120 calories for only 2 grams of fat.
9. There
The turkey breast is a dish that apart from being exquisite; It is very nutritious due to the protein content that this food has.
Indeed, turkey meat is one of those that contain little fat and that is a good sign of having a healthy diet.
Likewise, if you want to lose weight, eating grilled turkey breast will help you burn calories, to the detriment of its high protein content.
Hence, 100 gr of turkey breast provides 145 calories and about 25 grams of proteins.
10. Cottage cheese
Dairy derivatives are enriched sources of protein, minerals and vitamins, especially calcium, phosphorus and riboflavin.
However, cottage cheese contains a lot of fat and nutritionists recommend a light or ‘light’, due to the dispensable casein content in the diet.
Therefore, casein is a protein that aids in the absorption of digested metabolites in the diet. In turn, it has glutamine and calories necessary for the body.
To give a figure, for every 100 grams of cottage cheese there are 15 grams of protein, 100 calories and only 3 grams of lipid fat.
