Which foods are high in protein and which foods are high in protein

The most protein-rich food is soybeans, with grams per 100 grams;

The animal with the most protein is chicken, with grams per 100 grams;

Beans, peanuts, meat, milk, eggs, fish and shrimp are higher in protein, less in cereals, and less in vegetables and fruits. The body's need for protein depends not only on the amount of protein, but also on the type and proportion of essential amino acids contained in the protein. Because the types and proportions of amino acids contained in animal protein are more in line with human needs, animal protein has higher nutritional value than plant protein.

In plant foods, the protein contained in rice and flour lacks lysine, and the legume protein lacks methionine and cystine, so eating mixed foods can learn from each other's strengths and weaknesses, greatly improving the utilization rate of mixed proteins, and if the appropriate amount of animal protein is supplemented, the nutritional value of protein in the diet can be greatly improved. Although the protein content of human milk, cow's milk, and eggs is low, the amount of essential amino acids they contain is basically consistent with the human body, so the nutritional value is high, and it is the best food in the diet.

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The foods with the highest animal protein content are animal milk, sea cucumbers, meat, poultry eggs, insects that can be used (such as bean sheets), fish, shrimp and crabs in aquatic products, and the most abundant plant protein is spirulina, soybeans, green beans and nuts. All that's needed is protein supplementation.

Ants, silkworms, pupae and squid are extremely rich in protein. Egg whites also contain high protein. Our usual foods are high in protein, namely meat, beans, milk, sesame seeds, melon seeds, walnuts, almonds, pine nuts and so on.

Beans, peanuts, meat, milk, eggs, fish and shrimp are high in protein.

Daily foods such as chicken, duck, fish, meat, eggs, soy products, etc. are rich in protein. @qishoukang

Eggs, milk, dairy products, liver, animal offal, lean meat, fish and chicken, wheat germ, soybean flour, etc.

Soy products (soy milk, tofu, etc.), lean meats, milk.

1. Milk.

Livestock milk, such as cow's milk, goat's milk, mare's milk, etc.: In addition to the best protein, milk also provides rich calcium.

2. Meat. Livestock meat, such as cattle, sheep, pigs, dogs, chickens, ducks, geese, quails, ostriches, etc.: because the types of amino acids required by the human body are most consistent with the amino acids in animal protein, the nutritional value of animal protein is higher than that of plant protein. Among animal proteins, because the proteins of milk and eggs are easy to digest and have a complete range of amino acids, their nutritional value is the best among all protein foods.

3. Eggs. Such as eggs, duck eggs, quail eggs, etc.: egg yolk protein content is slightly higher than egg white, but an egg yolk can contain up to 300 mg of cholesterol, even if people without heart disease, it is not advisable to eat more egg yolk, and the cholesterol content of egg white is 0.

4. Fish. Fish is probably one of the foods that most people love to eat. Its meat is delicate, delicious, and nutritious, containing high-quality protein, and it is also easy to be absorbed and digested. Especially for pregnant mothers, eating fish is a good act of supplementing protein.

5. Beans. Of course, there are many beans, such as soybeans, broad beans, mung beans, peas, etc., but among beans, not all beans are rich in protein. Generally, soybeans are high-protein, high-fat beans, and they can reduce the fat content by eating them every day, and their nutritional value is close to that of animal protein, which is a good plant protein.

1. Fruits and seeds: Nuts and seeds are the essence of plants and are rich in protein.

2. Milk: the main components are water, fat, phospholipids, proteins, lactose, inorganic salts, etc.

3. Egg white: rich in protein.

4. Lean beef and tender beef: beef has high protein content, low fat content, delicious taste, is loved, and enjoys the reputation of "the pride of meat".

6. Chicken breast: Chicken breast has a high protein content and is easy to be absorbed and utilized by the human body.

Foods high in protein are:

1. Tofu, tempeh, and edamame.

2. Lentils. Red or green lentils are high in protein, fiber, and key nutrients, including iron and potassium. Cooked lentils contain grams of protein per cup. Lentils are important for adding to your regular lunch or dinner protein **.

They can be added to stews, curries, salads, or rice to provide extra protein.

3. Peanuts. Peanuts are high in protein, healthy fats, and can improve heart health. They contain York protein per cup. Peanut butter is also rich in protein, with 8 grams per tablespoon.

4. Almonds. Almonds provide grams of protein per cup. It also provides a lot of vitamin E, which is good for ** and eyes.

5. Spirulina.

Spirulina is a blue or green algae that contains about 8 grams of protein per 2 tablespoons. It is also rich in nutrients such as iron, B vitamins and manganese. Spirulina can be added to water, smoothies, or juices as a powder or supplement.

It can also be sprinkled on salads or snacks to increase its protein content.

6. Quinoa. Quinoa is a high-protein cereal that contains complete protein. Cooked quinoa contains 8 grams of protein per cup. It is also rich in other nutrients, including magnesium, iron, fiber, and manganese.

Quinoa can be served in soups and stewed pasta, sprinkled on salads or eaten as a main course. Quinoa is a supermodel favorite.

7. Potatoes. One large baked potato provides 8 grams of protein per serving. Potatoes also contain other nutrients, such as potassium and vitamin C.

8. Protein-rich vegetables.

Many dark, leafy greens and leafy greens contain protein. Eating these foods alone isn't enough to meet daily protein needs, but a few vegetable snacks can increase protein intake, especially when combined with other protein-rich foods. A medium broccoli stalk contains about 4 grams of protein, and kale provides 2 grams of protein per cup.

1. Shrimp shrimp (shrimp) is a kind of arthropod living in the water, belonging to the arthropod crustacean, there are many species, including Antarctic red shrimp, green shrimp, river shrimp, grass shrimp, prawn, prawn, lobster, etc. Shrimp has a high therapeutic nutritional value, can be steamed, fried and other practices, and can be used as Chinese herbal medicine.

2. Black beans. Black soybean is a leguminous soybean (scientific name: glycinemax (L.).merr). Black beans contain 36% protein, which is easy to digest and is of great significance to meet the body's protein needs.

3. Tofu. Tofu (pinyin: dòu fǔ) is the most common soy product, also known as water tofu. According to legend, it was invented by Liu An, the king of Huainan in the Han Dynasty.

The main production process is pulping, that is, making soybeans into soybean milk; The second is coagulation, that is, soybean milk is coagulated into a gel containing a large amount of water under the combined action of heat and coagulant, that is, tofu.

4. Fish. Fish refers to the meat of fish. There are many types of fish, the main edible freshwater fish include carp, grass carp, crucian carp, mandarin fish, etc., and marine fish include yellow croaker, hairtail, flat fish, etc. They all have the characteristics of delicate and delicious meat, rich in nutrients, and are good for some vitamins and minerals.

5. Beef. Beef is rich in protein, amino acids. It can improve the body's ability to resist disease, and is particularly suitable for people who grow and develop and recuperate after surgery and illness in replenishing blood loss and repairing tissues.

For the vast majority of bodybuilding enthusiasts, the best** protein is a natural food in the daily diet, and among a variety of protein-rich foods, milk, eggs and tofu are the most comprehensive amino acids and the highest vitamin and mineral content.

Milk has long been regarded as a food for the sick, the elderly and children in China. It is only in recent years that nutritionists have issued an appeal for the whole people to drink milk and supplement calcium. The protein in milk and dairy products is of high quality, and when it is combined with some carbohydrate foods, its nutritional content is very much in line with the requirements of a sports diet.

For example, using milk to stir in mashed potatoes, and using milk instead of water to stew rice or porridge can give full play to the advantages of the two and play a complementary role. Some Chinese people are congenitally "lactose intolerant" to milk, and drinking milk can cause flatulence or mild diarrhea. The solution is to eat yogurt or cheese.

The yogurt is fermented during processing, and the lactose has been initially broken down and becomes easy to digest and absorb.

Eggs have had a glorious moment on athletes' recipes. Americans call eggs "a champion's lunch." Later, because people believed that the cholesterol in egg yolk was related to the onset of heart disease, the ** era of eggs ended.

According to the popular theory, each person should not consume more than 300 mg of cholesterol per day, and one egg contains 210 mg! For some time, doctors have advised that it is safer to eat four eggs a week. Until the last two years, some scientists discovered that the cholesterol in egg yolks and milk did not have as much health effect as previously thought, and one of the main causes of heart disease was the intake of saturated fat (animal oil).

About 85% of the population did not respond to reducing cholesterol in their diet, i.e. their serum cholesterol was not lowered by eating less egg yolks. These people have a strong self-regulation ability, they can be excreted if they eat too much, and they produce it themselves when they eat less. Of course, if you belong to the remaining 15%, it is better to be careful.

As for bodybuilders to increase their protein intake by eating more egg white, as long as the stomach can digest and absorb it, it is a more economical method. Of course, considering the actual situation, you'd better find a way out for those egg yolks.

In China, the most convenient and economical protein** is soy products. Soybeans themselves are high-protein plants, but they are very difficult to digest and absorb when unprocessed. Once made into tofu or soy milk, the absorption rate reaches 97% immediately, and the protein is a cholesterol-free, full-price protein.

No matter what foods you choose to eat to increase your nutrition, remember to keep in mind that 1-2 grams of protein per kilogram of body weight should not exceed the standard of 1-2 grams of protein. Too much nutrients not only do not turn into muscle, but also turn into fat and store under the skin. This is a burden and a hassle for athletes or ordinary people.

1. Broccoli is rich in vitamin C, vitamin K, fiber and potassium, etc., and is also rich in a variety of bioactive nutrients, which are believed to help prevent cancer, and contains 3 grams of protein and 31 calories per 96 grams of broccoli, which is a very healthy vegetable and one of the protein-rich foods.

2. Soybean milk is a plant protein food, which is called "brain-healthy" food by Western nutritionists, in which soybean phospholipids can activate brain cells and enhance memory, a cup of soy milk contains 8 grams of protein, which is one of the foods rich in protein.

3. Gluten is very suitable for vegetarians, can be used as the main protein intake food, is the most commonly used meat substitute, is a plant-based protein, in high-protein, low-fat, low-sugar, low-calorie food, per 100 grams of oil gluten, protein grams, is one of the foods rich in protein and substance.

4. Peanut butter can be eaten by the general population, two tablespoons of peanut butter has 8 grams of protein, and the calorie content is also very low, but the fat content is very high.

5. Cottage cheese is a kind of cheese that is very low in fat and calories, and the protein-rich food is not only meat, cottage cheese is one of the protein-rich foods, half a cup of cottage cheese has 13 grams of protein, and contains calcium, phosphorus, vitamin B12, riboflavin (vitamin B2), etc.

1. Eggs

Eggs are a very common food in our lives, and they contain a high protein content. Each egg contains about 6 grams of protein, and in addition to protein, eggs are also rich in vitamins, minerals and healthy fats, making it an ideal choice for our daily nutrition.

2. Nuts

Some common nuts in life are also rich in protein, such as almonds, pistachios, cashews and walnuts, etc., rich in amino acids, proteins, etc., in addition, nuts contain antioxidants, unsaturated fatty acids and fiber are also beneficial to our health.

3. Meat

Meat is also a protein-rich food, which can effectively replenish many amino acids and other things that our body needs. Protein, the value of animal protein is higher than the value of plants, you can eat some beef and mutton and other meat products in life, the protein contained in these meats is easier to digest, and the types of amino acids are more complete, which can supplement a variety of nutrients needed in our body, especially for protein supplementation.

Animal protein

1. Livestock milk, such as cow's milk, goat's milk, mare's milk, etc.

2. Meat, such as cattle, sheep, pork, etc.

3. Poultry, such as chickens, ducks, geese, quails, ostriches, etc.

4. Eggs, such as eggs, duck eggs, quail eggs, fish, shrimp, crabs, etc.

Plant-based protein

1. Soybeans, including soybeans, green beans and black beans, among which soybeans have the highest nutritional value.

2. Dried fruits: sesame, melon seeds, walnuts, almonds, pine nuts, etc.

3. Spirulina.

1. Legumes, such as soybeans, red beans, black beans, and mung beans, contain a lot of high protein in these legumes.

2. Meat foods, such as lean pork, lean beef, lean mutton, fish, shrimp, these meat foods contain more protein.

3. Egg foods, such as eggs, duck eggs, goose eggs, and quail eggs, also contain a lot of high-quality protein.