What are the richest foods in protein? (and when you are vegetarian?)

Proteins are, with carbohydrates and lipids, one of the three families of macronutrients present in food bringing energy to the body. Proteins play a essential role in the formation of all living tissues, of the muscles and bones, participates in the renewal of cells of the skin, hair, nails, and contributes to the formation of digestive enzymes and hormones. Finally, they help to defense of the body against viruses and diseases. It exists two types proteins: proteins of animal origin and proteins of plant origin.

Foods rich in animal proteins

Animal proteins are relatively rich in essential amino acids and generally richer than plant proteins. They are present in the meat, fish, seafood, shellfish, eggs and dairy products. Among these sources, we find them mainly in:

• parmesan: 39 g of protein per 100 g (10.5 g of protein for a 30 g serving). Parmesan also has a high content of calcium (383 mg per 30 g), lactose, vitamin D and phosphorus. Among the most protein-rich cheeses, we find in second position Emmental (29 g per 100 g), followed by County and some mimolette (28 g per 100 g)
• Graubünden meat very rich in protein (39 g per 100 g) and much less fatty than other cold meats or meats (5% lipids).
• white tuna (31 g per 100 g), it contains a lot nutrients such as phosphorus, selenium, vitamins A, B and D. It is also an excellent source of omega 3 fatty acids and recommended as part of anti-cholesterol diets. They also participate in the proper functioning of the immune system.
• sardines : in addition to containing a lot of protein (30g per 100g), sardines are particularly interesting for their content of calciumin vitamins Din selenium and in phosphorus. Their richness in omega 3 unsaturated fatty acids gives them protective effects on health and reduction of the risk of cardiovascular diseases.
• cod/cod: the lean meat of the cod offers complete proteins (18 g per 100 g) which provide all essential amino acids to the organism. This fish is also rich in iodine, B vitamins, omega 3 and selenium which prevents the formation of free radicals in the body. Cod (cod) is one of the least fatty fish.
• eggs : consumed whole, it contains 12 g of protein per 100 g (16 g per 100 g in the yolk and 11 g per 100 g in the white). A large egg weighs around 50g, so it provides you with 6g of protein. Manger 2 eggs is equivalent to eating 100 g of meat or fish.

Foods rich in plant proteins

Proteins of plant origin are less rich in essential amino acids than animal proteins. The foods of plant origin richest in protein are oilseeds, legumes and their derivatives, cereals. Among these sources, we find them mainly in:

• the almonds : 30g of protein per 100 g. Almonds also have a high magnesium content and monounsaturated fatty acids. Choose dry-roasted or dried unsalted almonds, which are less rich in fat than almonds roasted in oil.
• peanut butter: 25 g per 100 g. Peanut butter is a good source of vitamins B and E, magnesium, antioxidants and zinc, which contribute to the proper functioning of the immune system. And good news, contrary to what one might think, it is a source of “good fats“. Prefer organic peanut butter which does not contain refined fats.
• lentils: 25g of protein per 100g, they lose some protein when boiled. Lentils also contain fiber, minerals and complex carbohydrates what makes them one interesting source of energy. They are also rich in B vitamins, phosphorus and potassium.
• nuts: 15 g per 100 g. Walnuts are also rich in omega 3 fatty acids, vitamins E and B, trace elements such as potassium, phosphorus, magnesium, calcium and iron. Their fibers and phytosterols help lower “bad cholesterol”.
• THE quinoa : 15g per 100g. It also contains manganese which helps fight against the formation of free radicals, iron and copper. There we find polyunsaturated fatty acidsmany micronutrients and soluble fiber which helps treat cardiovascular diseases and type 2 diabetes. Quinoa does not contain gluten and is suitable for intolerances.

The richest meats in protein

• Beef cheek (39.2 g/100 g, according to the Anses Ciqual table)
• Grisons meat (38.9 g/100 g)
• Veal shank (37.4 g/100 g)
• Pork escalope (36 g/100 g)
• Leg of lamb (35.2 g/100 g)

The richest cheeses in protein

• Grana Padano parmesan (33 g/100 g)
• Mimolette (33 g/100 g)
• Tomme (30 g/100 g)
• Dry goat cheese (30 g/100 g)
• Gruyère (28 g/100 g)

The plants richest in protein

• Spirulina (57.5g/100g)
• Soybeans (38g/100g)
• Lupine seeds (36.2g/100g)
• Pumpkin seeds (35.6g/100g)
• Dried parsley (29g/100g)
• Coral lentils (27g/100g)

It is recommended to consume around 50 g of protein daily for women, And 60g for men. Daily protein requirements increase from the age of 50 and increase to 70 g (same requirements for pregnant women).