Has oatmeal protein
High Protein Foods: The Top 20
Table of Contents
- Why are high protein foods so healthy?
- How Much Protein Do We Need?
- The top 10 animal protein-rich foods
- The top 10 plant-based high protein foods
- The 20 protein bombs in a nutshell in the video
- Knowledge to take away
Why are high protein foods so healthy?
How many carbohydrates and fats we should consume per day is an often discussed topic. Many also disagree about whether low-fat or low-carb diets promise greater success. That proteins are important for our body and should be eaten and also when Lose weight are very helpful, as an exception (almost) all experts agree on this.
Proteins are not only important for building muscle and help you lose weight, but also protect the heart, regulate blood sugar levels and support our immune system. You also accelerate the metabolism and boost fat burning.
The thermal effect of proteins is much higher than that of carbohydrates or fat. This means that we need more calories to use proteins than we got through them. Protein-rich food increases your metabolism by 15 to 30 percent.
How Much Protein Do We Need?
According to the German Nutrition Society (DGE), adults should consume 0.8 grams of protein per kilogram of body weight per day, for breastfeeding women the value is around 1 to 1.5 grams per kilogram of body weight, for competitive athletes it is two grams per kilogram of body weight .
How much protein the body needs to build muscle varies from person to person, says nutritionist and fitness coach Benjamin Foks: "There are many opinions on this. It also depends on the training stimulus. For performance-oriented athletes and fitness athletes with four or more I recommend one to two grams per kilogram of body weight training units per week. Some trainers recommend more. In bodybuilding, of course, other recommendations apply. "
Incidentally, it makes no difference for muscle building whether the proteins are of animal or vegetable origin. Both types promote muscle building equally. However, vegetable sources of protein often contain more essential amino acids and fiber than animal sources.
You can find many delicious and protein-rich recipe ideas here:
High protein recipes ►
EAT SMARTER has put together 20 of the healthiest high protein foods for you!
The top 10 animal protein-rich foods
An egg contains many minerals, including calcium, phosphorus, iron and potassium. In addition, all vitamins - except for vitamin C - are included. The high-quality protein, which the body can use almost completely, speaks in favor of the breakfast egg. The German Nutrition Society (DGE) recommends two to three eggs per week.
Protein content: 6 grams of protein per medium-sized egg.
2. Low-fat curd cheese
Skimmed quark not only contains less than one percent fat per 100 grams, but also a large amount of calcium. You can find delicious and varied recipes with low-fat quark here!
Protein content: 13 grams of protein per 100 grams of cottage cheese.
3. Greek yogurt
The particularly creamy and firm version of normal yogurt is primarily lower in carbohydrates and contains more protein. However, Greek yogurt also contains around ten percent fat per 100 grams.
Protein content: Eight to ten grams of protein per 100 grams of yogurt, depending on the manufacturer.
In addition to healthy protein, milk also contains high levels of calcium. In addition, there are vitamins A, B, C, D and E. Here you can find out why whole milk is the better option compared to low-fat milk!
Protein content: Three grams of protein per 100 grams of milk.
5. Chicken breast
The fine chicken is very low in fat and provides a lot of protein. When preparing it, however, you should always make sure to cook the meat through, otherwise there is a risk of salmonella infection.
Protein content: 23 grams of protein per 100 grams of chicken breast.
6. Parmesan cheese
Parmesan cheese is a real nutrient bomb. One serving (30 grams) already covers a third of the daily calcium requirement and the vitamin D it contains also promotes absorption!
Protein content: 35 grams of protein per 100 grams of cheese.
7. Lean beef
Beef contains important minerals such as iron, zinc and selenium. In addition, there are vitamins A, B and C. In lean muscle meat, the fat content per 100 grams is between one and three percent.
Protein content: About 28 grams of protein per 100 grams of lean beef.
The trout does not contain as many omega-3 fatty acids as saltwater fish, but it is very low in fat and provides a lot of protein.
Protein content: 24 grams of protein per 100 grams of fish.
In addition to protein, salmon contains a high amount of omega-3 fatty acids. These support the cardiovascular system and have an anti-inflammatory effect.
Protein content: 20 grams of protein per 100 grams of salmon.
Shrimp contain extremely little fat and therefore all the more good protein. When shopping, pay attention to the quality of the prawns: Fresh and high-quality prawns have a pleasant smell and are not slimy.
Protein content: 19 grams of protein per 100 grams of shrimp.
The top 10 plant-based high protein foods
Oat flakes are gluten-free, contain a lot of fiber, minerals (especially magnesium, phosphorus, iron and zinc) and valuable vitamins - of all cereals, oats even have the highest vitamin B1 and B6 content.
Protein content: 13 grams of protein per 100 grams of oatmeal.
Almonds are wrongly frowned upon because of their high fat content, because the nuts contain valuable fiber and proteins as well as B vitamins, vitamin E and beta-carotene.
Protein content: 21 grams of protein per 100 grams of almonds.
13. Pumpkin seeds
Like all seeds and nuts, pumpkin seeds have a high fat content, but above all they contain healthy unsaturated fatty acids that protect the heart, blood vessels and brain. Pumpkin seeds can also collect points for fiber: 100 grams provide almost a third of the daily recommended intake.
Protein content: 25 grams of protein per 100 grams of pumpkin seeds.
In addition to being high in protein, chickpeas also contain six milligrams of iron per 100 grams and over 124 milligrams of calcium.
Protein content: 20 grams of protein per 100 grams of chickpeas.
15. Red lentils
Red lentils have a positive effect on blood sugar levels, contain hardly any fat, but all the more fiber and protein. 100 grams of red lentils already cover a third of the daily fiber requirement.
Protein content: 21 grams of protein per 100 grams of lentils.
Broccoli is a very healthy vegetable. In addition to the high content of vitamin C, calcium and potassium, it is also said to have an anti-cancer effect.
Protein content: Three grams of protein per 100 grams of broccoli.
Quinoa is not only an important source of protein for vegetarians and vegans, it also contains essential amino acids, iron and magnesium.
Protein content: 13 grams of protein per 100 grams of quinoa.
Spinach is rich in beta-carotene, vitamins C and E, manganese, magnesium and folate, as well as antioxidants that have anti-inflammatory effects in the body.
Protein content: Three grams of protein per 100 grams of fresh spinach.
Soybeans are cholesterol-free and rich in fiber, promote digestion and lower high blood pressure and blood lipid levels. Most of the proteins are in the dry product.
Protein content:24 grams of protein per 100 grams of dry soybeans.
20. Wheat germ
In addition to vegetable protein, wheat germ also contains a large amount of vitamin E and folic acid. Folic acid is particularly important for our nerves, blood formation and during pregnancy.
Protein content: An impressive 32 grams of protein per 100 grams of wheat germ.
Editor's tip:At foodspring you will find many protein-rich foods that are great for a protein-rich diet:
to the protein bombs
The 20 protein bombs in the video:
Knowledge to take away
A protein-rich diet is good for the heart, supports the immune system, helps build muscle, and speeds up metabolism and fat burning. When building muscle, it makes no difference to the body whether the proteins are of vegetable or animal origin.
In general, however, vegetable protein sources contain more essential amino acids and fiber and are therefore healthier.
The most protein-rich animal foods are: Parmesan cheese with 35 grams of protein per 100 grams of cheese, lean beef with 28 grams of protein per 100 grams of meat and trout with 24 grams of protein per 100 grams of fish.
The most protein-rich plant foods are: Wheat germ with 34 grams of protein per 100 grams, pumpkin seeds with 25 grams of protein per 100 grams of seeds and soybeans with 24 grams of protein per 100 grams of dried soybeans.
For adults, a guideline value of 0.8 grams of protein per kilogram of body weight per day applies.
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