40 products rich in protein

Going to the supermarket, arm with a list of 40 protein-rich foods and fill your diet with high-protein food!

Author: Matthew Cady, a certified nutritionist

Let's enumerate the reasons forcing us to chase the protein-rich food. On the one hand, this generous macronutrient is necessary to you for growth and restoration of musculature. On the other hand, it plays an important role in stimulating lipolytic processes and coping with bouts of hunger that make you look for vending machines selling all kinds of snacks. In addition, the protein slows the flow of carbohydrates into the bloodstream and thereby prevents a sharp rise in blood sugar, which contributes to the deposition of fats and reduces the energy reserves of the body.

People who care about their figure should receive an 2 gram of protein per day on 1 kg of body weight each day to conserve and gain muscle mass. To cope with this difficult task, you need to make sure that the protein-rich foods are on your list of purchases. Unfortunately, modern supermarkets are bursting with synthetic feed, which can put an end to all your fitness goals.

In this situation, we simply need to make a list of purchases, with which you will confidently go through the main departments of the supermarket and get the maximum protein for every ruble spent. With this list you will load the cart with the necessary building material and create a body that even the Ancient Greek gods would envy.

Protein in the department of dairy products

Protein content: 10 g in 100 g of product

After removing the liquid in the delicious and thick Greek yogurt contains twice as much protein as in the usual version of this dairy product. In the load you get useful for the intestines probiotic microorganisms and calcium necessary for bones.

Good to know. Simple Greek yogurt contains three times less sugar than its flavored fellow.

Protein content: up to 20 g in 100 g of product

This product, obtained from curdled milk, is overfilled with casein – a slowly digestible protein that provides growing muscles with a continuous inflow of essential amino acids. Make the cottage cheese your main delicacy, especially before going to bed.

Good to know. Cottage cheese is notorious for its high sodium content, but you can compare labels on packages and choose a product with the smallest trace element content.

Protein content: 30 g in 100 g of product

Each gram of Swiss cheese gives you more protein than other varieties represented in the supermarket, which makes it the best muscle building ingredient for sandwiches and sandwiches.

Good to know. If you are concerned about the calorie content of fat Swiss cheese, choose low-fat varieties. Protein to fat ratio in them is about 8 to 1, but the taste does not suffer from this.

Protein content: 6 g in 1 large egg

These white balls are almost ideal food for muscles. All due to high biological value – an indicator that says how much protein of food can be converted into the protein of our body. The biological value of eggs is higher than any other product in the supermarket. Determining biological value is the content of essential amino acids, and in modest eggs, more than enough.

Good to know. Look for packages with eggs enriched with omega-3 acids. This will make your morning scrambled eggs even more useful.

Protein content: 8 g in 1 beaker

Milk remains a trustworthy source of first-class protein, the biological value of which is only slightly inferior to the eggs. But why drink a watery, tasteless skimmed milk when you can enjoy the rich taste of 2% milk without leaving the fat limit in the diet. In addition, milk fats help your body absorb fat-soluble vitamins of whole milk, for example, vitamin D.

Good to know. Experiments show that cows grown on environmentally friendly natural forage give milk, in which there are more nutrients, including omega fat.

Protein content: 8 g in 1 beaker

In most artificial dairy products, the cat was weeping, but soy milk is a pleasant exception to this rule. If you do not drink cow's milk for objective reasons, for example, because of lactose intolerance, try to pour oatmeal or other porridge with soy milk. In addition, you can cook on it post-training cocktails.

Good to know. To minimize the proportion of sugars that inflate the intestines, look for a product labeled "without sugar." And if you are trying to avoid genetically modified food, look for soy milk labeled "organic".

7. Steak (pulp of the upper or lower part of the beef hip)

Protein content: 23 g in 85 g portions

These lean pieces of meat have a fantastic ratio of 1 g protein for every 7 calories; for comparison, the fleshy part of the back gives you about 1 g protein for every 11 calories. Plus, the femoral part is considered one of the most economically profitable.

Good to know. If you cook the thigh and loins for too long, it will become drier than the Sahara Desert, so cook this meat quickly to an average degree of roasting.

Protein content: 18 g in 85 g minced meat portion

90% lean mincemeat contains the minimum amount of fat needed to make your cutlets and meat rolls taste like cardboard. In addition to an impressive portion of protein, red meat is also a good source of almighty creatine.

Good to know. If you have extra money in your wallet, try beef, grown on a forage. Nutrient substances in it more than in meat from cattle farms.

9. Pork chops (meat without bones)

Protein content: 26 g in 85 g portions

A generous portion of muscle-building protein in cooked hastily chopped pork will be a perfect excuse for wanting to eat deliciously and to satiety.

Good to know. Soaking in the brine promotes the destruction of muscle tissue. Using this recipe, you can put on the table even more tender meat. Simply pour the pork chops with a brine, prepared from ¼ cup of salt on an 4 glass of water (do not regret the water, the meat should be completely covered with marinade), and put the meat in the fridge for an interval of 30 minutes to 2 hours.

10. Chicken Breast (without bones and skin)

Protein content: 24 g in 85 g portions

The main product of bodybuilding gives more protein than other parts of the bird, and therefore it should become an integral part of your shopping list.

Good to know. To save money, make friends with the seller of the meat department of the supermarket. He will let you know when the bird will be sold at a significant discount.

Protein content: 24 g in 85 g portions

Like a chicken, this large bird can fill your muscles with a ton of protein.

Good to know. Like a chop from pork and chicken breasts, the turkey breast benefits from pickling. And if you are concerned about the fact that antibiotics are widely used on poultry farms, look for a breast of turkey labeled "without antibiotics".

Protein in the seafood department

Protein content: 25 g in 85 g portions

This fleshy swimmer will load your holds with an easily digestible premium protein. It is not superfluous to have high content of vitamins of group B and selenium in the tuna – the most powerful antioxidant.

Good to know. If possible, look for tuna caught in a trawl or a dairy way. This is the best choice.

Protein content: 23 g in 85 g portions

Among white fish halibut is considered the best choice when you need to build muscle at a champion pace. 100-gram serving contains only 2 grams of fat, which automatically turns halibut into the main catch of the day.

Good to know. Pacific halibut, as a rule, is better than the Atlantic one.

Protein content: 25 g in 85 g portions

Numerous fish shops will gladly offer you this seafood. So, if you want to create truly granite muscles, ignoring the richest protein source will be a big mistake.

Good to know. Frozen octopus is better fresh, because in the process of freezing its meat becomes tender.

Protein content: 23 g in 85 g portions

Wild salmon, like sockeye salmon, is not only tastier than its relative from fish farms, but also contains about 25% more protein. In addition, you will reap a rich harvest of useful long-chain omega-3 fatty acids.

Good to know. Look for salmon with intact scales – it tastes better.

Protein content: 21 g in 85 g portions

Widely presented in most fish shops, tilapia will become an affordable choice with a mild flavor that will provide you with an impressive portion of protein and nourish your muscles.

Good to know. Try to buy tilapia, grown on American fish farms. They are safer than fish imported from Asia.

Protein in the canned foods department

Protein content: 24 g in 85 g portions

Compared to other products, these tiny swimmers are unexpected winners when it comes to canned protein. Due to their small size, they do not accumulate toxins, as large fish species do.

Good to know. So that the anchovies are not so salty, soak them in your own juice for 30 minutes; then drain and gently dry.

Protein content: 24 g in 85 g portions

An impressive protein content in this salted beef will surely strengthen your muscles. And no, it's not the same as canned meat!

Good to know. Try sipping corned beef with chopped vegetables and serving with rice, or use it as the main ingredient in the sandwiches.

Protein content: 22 g in 85 g portions

Economical buyers note: the cheap canned light tuna actually contains more protein than the more expensive canned white tuna.

Good to know. To reduce the number of calories from the useless oil, choose tuna in your own juice instead of seafood in oil.

Protein content: 21 g in 85 g portions

To quickly inject high-quality protein in your sandwiches and salads, bet on white chicken meat.

Good to know. Compare products from different manufacturers, choosing those with less salt.

Protein content: 21 g in 85 g portions

Canned sardines are often underestimated, although they are not only rich in protein, but also supply the body with omega-3 fats and vitamin D. Studies show that in high dosages, vitamin D can stimulate testosterone production.

Good to know. Look for tasty and comfortable sardines in jars.

Protein content: 20 g in 1 beaker

Beans are a fantastically cheap source of protein, and among the most affordable canned legumes, blue beans firmly hold the lead. One glass contains impressive 13 g of dietary fiber.

Good to know. Some manufacturers do not use the stabilizer bisphenol A.

Protein content: 13 g in ¼ cup

Cheap dried lentils, which are often categorized as canned proteins, will raise the proportion of protein in the diet, and also supply you with plant fibers and a variety of essential vitamins.

Good to know. Unlike dried beans, lentils do not require irritating soaking. Just fill it with water for about 20 minutes, until it becomes soft. For a nutritious breakfast combine lentils with turkey or chicken breast, vegetables and lemon dressings.

Protein content: 18 g per 85 g of product

Beef delicacy for breakfast often contains more protein than other breakfast options. Most people are surprised to learn that roast beef is also one of the most lean types of meat.

Good to know. Look for brands in which there are no nitrites and nitrates, the reception of which in high doses can lead to certain diseases, including cancer.

Protein content: 15 g in 85 g portions

Made from lean pork tenderloin, Canadian-style bacon contains 6 less fat than traditional bacon, which gives it a much better ratio of proteins to fats.

Good to know. You can meet the Canadian bacon under a different name: pea bacon

Protein content: 21 g per 85 g portion

Spanish pork sausage will turn pasta, scrambled eggs, soups and salads into a dish with a high protein content.

Good to know. Those who are always in a hurry, we recommend that you take note that the Spanish chorizo ​​is already ready for use. Mexican chorizo, however, before consumption must pass through the pan.

Protein content: 18 g per 85 g portion

An outstanding amount of protein in pepperoni should give you enough motivation for a homemade pizza night.

Good to know. The level of sodium in pepperoni can vary over a wide range, and therefore compare brands and look for variants with the smallest trace element content.

Protein content: 18 g per 85 g portion

Practically devoid of fats, delicacy turkey slices are almost ideal muscle building protein. When the time comes for a sandwich, put it more.

Good to know. Avoid stuffed turkeys and other delicacies to accidentally bring home unnecessary ingredients, like salt, sugar and artificial flavors.

Protein content: 13 g per 28 g portion

We do not deceive you when we say that basturma is an appetizer that can help you build muscle. How can you not love her ?!

Good to know. You can find brands that do not contain sodium glutamate and nitrites.

Protein content: 8 g in 2 tablespoons

Although not as fashionable as other nut oils, like almond, old good peanut butter is still leading in the protein nomination.

Good to know. Forget about low fat oil. They only replace useful fats with less useful sugars.

Protein content: 6 g in 56 g portions

Like peanuts, cashews and almonds – a great way to add more protein and useful unsaturated fats to your diet.

Good to know. If you follow the amount of sodium in the menu, choose packages labeled "unsalted".

Protein content: 4 g in 28 grams of product

If you like crispy chips, you will find it hard to find a better option than chips made from protein-rich black beans.

Good to know. For a high-protein snack while watching a football match, use bean chips as the vehicle that delivers Greek yogurt to your mouth.

Protein in the department of vegetables and fruits

Protein content: 16 g in 1 beaker

Home-made protein shakes are always preferable, but if you want to get a quick charge of protein in liquid form, you can buy ready-made drinks.

Good to know. Make sure that the drink you select on the ingredients list contains a protein source, for example whey protein, and not just fruits that will quickly load your body with sugar.

Protein content: 12 g per 85 g portion

If you are looking for a way to arrange yourself a Monday without meat, a bet on tofu will become a reliable guarantee that the protein content in your diet will not be greatly affected.

Good to know. Slices of solid tofu is well cooked deep-fried or grilled to soak up their slightly smoky aroma.

Protein in the frozen food department

Protein content: 8 g in ½ cup

Although the department of frozen foods of most supermarkets – a minefield for your diet, packing green soybeans will give your diet a charge of plant proteins, fibers, vitamins and trace elements.

Good to know. To improve the taste, cook edamam according to the recommendations on the package, then season the dish with lemon juice, a smoky paprika and a pinch of salt.

Protein content: 7 g in 1 beaker

Although there are not too many proteins in most vegetables, green peas contain enough protein so that you want to always have a couple of packs of this product in stock. It is also an excellent source of vegetable fibers, which will help to avoid attacks of hunger.

Good to know. When buying frozen green peas, carefully probe the package. You must feel the individual beans. Giant ice blocks indicate that the product has been thawed and re-frozen, and this can negatively affect its quality.

Protein content: 6 g in ½ cup

Ice and creamy, like ice cream, but at the same time containing twice as much high-quality protein.

Good to know. Compare brands and look for a product with a minimum sugar content. Some companies in the list of ingredients indicate the fruit before the sugar. Go figure it out!

Protein content: 6 g in 28 g portions

Wheat germs consist of three components – endosperm, bran and germ. The embryo is the most nutrient-rich part that contains a noticeable amount of plant protein. You can use seedlings as a protein supplement in oatmeal, fritters and even cocktails.

Good to know. To maintain freshness, it is best to store wheat germs in the refrigerator or freezer.

Protein content: 12 g per 85 g portion

Think about using Japanese noodles from buckwheat flour to make pasta. Protein in it is larger than in most pasta from wheat. What's even better, it's cooked twice as fast as the wheat pasta.

Good to know. To remove an excess of starch, which can make the noodles sticky, you need to rinse the soba after cooking.

Protein content: 8 g in 1 beaker

Among the whole grains, South African cinema is unique, which contains a full set of essential amino acids, which turns it into a full-fledged protein with a powerful muscle building potential.

Good to know. Roasting the movie in a dry pan or on a griddle before boiling can enhance the natural nutty aroma.

Thank you! Great article! Very informative!

"Take off your hat" over your good to know.

but who knows about milk whey? is there a protein in it?

Protein content: TOTAL 6 in 1 large egg. Sure. And this is the ideal food for muscles.

Chicken – a seafood because, kachok probably somehow wrote this.

Well, you take 6 protein and 1 yolk and a gram gram of milk, there will be order 40 gram of protein and 10 fat, 250 kcal, the same. Especially egg white is perfectly digested and even taken for the standard of protein assimilation.


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