The foods most rich in protein are those of animal origin like meat, fish, egg, milk, cheese and yogurt. In addition to being present in large quantities, the proteins of these foods are also of better quality, being more easily used by the body.
However, vegetables such as peas, beans and soybeans also have good amounts of protein, and can be used in a balanced diet to maintain proper functioning of the body, as well as being important components of vegetarian diets.
Watch in this video how much protein in various foods and how to combine vegetables to get a good source of protein that does not involve meat:
Table of foods rich in animal protein
Foods rich in animal protein are mainly meats, fish, eggs and milk and dairy products. See the table below for the amount of this nutrient that each food provides.
| Foods | Animal protein per 100 g | Energy per 100 g |
| Chicken meat | 32.8 g | 148 calories |
| Beef | 26.4 g | 163 calories |
| Cheese | 26 g | 316 calories |
| Grilled salmon | 23.8 g | 308 calories |
| Hake | 19.2 g | 109 calories |
| Egg | 13 g | 149 calories |
| Yogurt | 4.1 g | 54 calories |
| milk | 3.3 g | 47 calories |
The consumption of protein after the practice of physical activity is important to avoid injury and help in recovery and muscle growth. Check out two recipes specially indicated by our nutritionist in: Light recipe with chicken.
Table of foods rich in vegetable protein
Foods rich in vegetable protein are important mainly in vegetarian diets, providing adequate amounts of amino acids to maintain the formation of muscles, cells and hormones in the body. See in the following table the main plant foods that are high in protein.
| Foods | Vegetable protein per 100 g | Energy per 100 g |
| Soy | 12.5 g | 140 calories |
| Quinoa | 12.0 g | 335 calories |
| Buckwheat | 11.0 g | 366 calories |
| Millhete | 11.8 g | 360 calories |
| Lentils | 9.1 g | 108 calories |
| Tofu | 8.5 g | 76 calories |
| Bean | 6.6 g | 91 calories |
| Peas | 6.2 g | 63 calories |
| Cooked rice | 2.5 g | 127 calories |
Foods rich in vegetable proteins need to be combined so that the union of the amino acids forms proteins of good quality, as in the examples that we quote:
- Rice and beans (any type);
- Peas and millet;
- Lentils and buckwheat;
- Quinoa and corn;
- Brown rice and red peas.
The combination of these foods and the variety in the diet are important to maintain the growth and the good functioning of the organism of vegetarian people. In addition, ovaractovegetarians may also include egg and milk proteins and their derivatives in the diet. Here's how to make a vegetarian diet here.
Protein or hyperproteic diet
In the hyperproteic diet one should eat 1.5 grams of protein per pound of body weight per day, a good strategy to increase muscle mass and define the body, especially when accompanied by exercises for muscle hypertrophy. Here's how to do it in: Protein Diet.
Foods high in lean protein
Foods rich in lean protein are all plant foods mentioned above and low-fat meats such as chicken breast and skinless turkey breast, egg white and lean fish such as hake.
In addition to promoting muscle growth, consumption of lean protein is important to prevent diseases such as atherosclerosis, high cholesterol and overweight.
