What Are The 7 Foods Richest In Protein?

Protein deficiency is shocking in developed countries like Spain, basically because social progress has made it possible for the majority of the population to have access to the nutrients they need. But, in the rest, it is not unusual for it to cause serious illnesses and even death. Poverty or an unbalanced diet are the reasons for this. In any case, to ensure a healthy diet, and if we want to optimize protein consumption, carefully choosing foods rich in these substances is a good option. Let’s see, then, what we have available.

What are proteins?

Proteins are organic macromolecules (macro because they are “large”; organic, because of their origin in living beings) formed by long linear chains of 20 different amino acids in different combinations, and are thus assembled in numbers that can reach thousands. They perform multiple functions for our organism and the cells that compose it, essential for life. The very structure of the body’s tissues and organs, as well as their regulation and activity, depend on them. Each sequence establishes a unique framework and, in this way, the specific work it performs, without repetitions.

They can be fibrous or globular: elongated and insoluble in water, such as collagen, keratin, elastin, and fibrin, or spherical, compact, and soluble, including most antibodies and certain enzymes and hormones, such as the famous insulin, which allows glucose to be used as an energy source and whose scarcity is suffered by diabetic patients. And there are also those that combine the structural characteristics of the two previous types, that is, mixed; namely, myosin, fibrinogen, and other specific antibodies.

Among the protein functions, we find the configuration and cellular support that constitutes the organic matrix of bones, muscle fiber, tendons, and connective tissue, which is performed by fibrous proteins. Globular proteins, on the other hand, and in general, are responsible for the catalysis of organic reactions, messaging to organize biological processes, a certain regulatory role that escapes that of their relatives, the transport of other molecules, and the storage of amino acids. But let’s be more clear.

In our case, proteins help strengthen bones, muscles and the immune system, repair tissue damaged by lacerations, tears, and other mishaps, provide us with the energy with which we move from here to there in our daily hustle and bustle and prevent our batteries from running out prematurely. For this reason, people who practice sports usually reinforce their diet with protein supplements. And the formation of hemoglobin, gastric juices, vitamins or hormones depends on them.

Which foods are richest in protein?

We can find proteins in foods of animal origin and in vegetables. The main difference between what they provide us with is their nutritional quality, their biological value: animal proteins provide the set of essential amino acids that we need, while to obtain them from green proteins, we must add several of the latter. With quite a few exceptions, of course.

The meats

Red meats – pork, beef, lamb, venison, goat, horse, duck, wild boar, goose, ostrich, etc. – contain high-quality proteins. Their major drawback is the high content of harmful fats and cholesterol, so we should prefer white meats – poultry such as chicken and turkey – whose proteins can be considered the most complete and healthy possible. Without the skin, of course.

Fish and seafood

Tuna, for example, provides us with 30 grams of protein per 100, but its mercury levels – 15 micrograms per can, with the weekly limit for an adult at about 110 – make it advisable to opt more frequently for other blue fish, such as salmon, mackerel, sardines and anchovies, and white fish, such as hake, sole, sea bass, grouper, monkfish, cod, sea bream, and others.

Among seafood, shrimp are impressive at 97% protein. However, crab, octopus, clams, mussels, squid, and lobster all have over 57% protein.

Dairy

Dairy products account for one-tenth of protein consumption worldwide. But, as with meat, we must watch out for fats and usually choose skimmed products without added sugars at the supermarket. Whole sheep’s milk is the one that provides the most. Of the yogurts, there is Greek, skyr, and kefir. And, among the various cheeses, we can mention goat’s milk, parmesan, Emmental, mozzarella, provolone, gouda, cheddar, camembert, and brie, which are not very low in calories. Cottage cheese is healthier.

The eggs

In a food as versatile and filling as eggs, 13 out of every 100 grams are proteins. The yolk contains the largest portion and the fats, and they are digested equally well whether we cook them or not. But, so that the fats in the whites are not lost, we must cook them because, if we leave them raw, we only use them partially.

Legumes

Legumes typically contain between 20 and 25% protein, from chickpeas and broad beans to kidney beans and peas. But lentils go up to 28%; lupins, 36%; and dried soybeans almost reach 37%. In general terms, legumes are one of the richest sources of protein, especially if we are talking about plant-based foods, due to the quantities, types, and bioavailability of this macronutrient that we will find.

Cereals and nuts?

Actually, technically speaking, yes. Cereals and nuts have a lot of protein. However, it is not entirely available, and its “biological quality” varies greatly from one food to another. In order, the presentations of cereals with the highest protein contribution are flax seeds, oats, bran, spelled, quinoa, wheat, amaranth, buckwheat, wheat flour, oat flakes, millet, rye, barley, corn, rice and corn cakes, and corn cakes. From the 18 grams or so per 100 of the first to the 8 and a bit of the last.

Among the nuts, peanuts have 25% protein and, of course, can be eaten as is or in butter, preferably homemade. They are followed by almonds, pistachios, cashews, walnuts, hazelnuts, and Brazil nuts.