Protein in foods: table with protein content per 100 g

TOP 100 foods and dishes rich in protein

The table of proteins in foods per 100 grams is very easy to use. In it you will find the top of the most protein foods and a list of popular ready-made dishes indicating their calorie content. It must be remembered that the nutritional value of dishes is influenced by the method of their preparation. Using our service, you can correctly determine the composition of food, remove unnecessary elements and calories from your diet, and create only a healthy menu for yourself and your family.

Advice from nutritionists

Protein intake rate

Nutritionists advise choosing fish over meat. It contains a large amount of Omega-3, which in turn helps protect the body from diseases. When preparing the right diet, you should consider the following recommendations:

Nutritionists advise choosing fish over meat

• a grocery list compiled in advance will help you plan a healthy breakfast, lunch or dinner;
• weight loss is facilitated by eating small portions; you should eat 5-6 times a day;
• drinking enough clean water helps cleanse the body (about 2 liters per day);
• preference should be given to fresh fruits and vegetables rather than juices from packages;
• Don’t skip breakfast, this will help you avoid overeating throughout the day.

Fish is a very valuable food product. It helps to make the diet varied and healthy, since it contains many substances necessary for human life.

Calorie table for foods and ready meals

Every person who cares about healthy eating has heard more than once about the importance of proteins in the diet. When compiling a daily menu, it is necessary to take into account the protein content in food products, the amount of which should not be lower than 30%. The same percentage of the total number of elements should be fats, and about 40% should be carbohydrates. Our table will help you understand which foods contain more protein and accurately calculate your daily requirement.

A little about the benefits of proper nutrition

The human body receives all the necessary substances for functioning through food and water. Food entering the body affects such vital factors as:

• human health;
• emotional condition;
• ability to work;
• quality and life expectancy;
• physical development.

Important! According to Russian scientists, 50% of human health depends on lifestyle, which includes the nature of nutrition. Heredity and environmental conditions account for 20% each, 10% for medical care.

Proper nutrition

Nutrition serves as fuel for the development of tissues and cells of the human body, their renewal and saturation of a person with energy. Anyone who takes care of their skin knows that the condition of the skin tissue depends directly on the functioning of the digestive system and intestines, that is, on a healthy diet. Proper nutrition consists of providing the body with a healthy diet, which includes all the necessary foods: meat, fish, vegetables, fruits, cereals. Following a nutritious diet every day has an important impact on the functioning of the body. By adhering to proper nutrition, you will not have to worry about excess weight, decreased immunity, problems with hair, skin and health in general.

How much protein does a person need per day?

The daily norm is different for men and women. For women, this is a minimum of 1 gram of protein for every kilogram of your weight. That is, for a girl weighing 65 kg, the norm is 65 grams. If she attends sports training daily, then the norm increases to 1.3 grams. Use the table to determine which foods contain more protein in order to correctly increase your intake.

Men should consume 1.2-1.4 grams of protein per kilogram of body weight without exercising frequently. This amount also needs to be increased with regular visits to the gym (up to 1.6-3 grams). If you want to build muscle, then the basic calorie content of your daily diet can be increased by 20-40%. The protein content can be increased to a maximum of 35% per day without harm to health. It is found in almost all food groups; use the table to find out which foods are rich in protein and which are not.

Conclusions:

1. When playing sports, you need to consume at least 1.5 g of protein per 1 kg of body weight
2. All proteins are of animal and plant origin
3. Proteins of plant origin: legumes (peas, chickpeas, lentils, beans), nuts.
4. Proteins of animal origin: meat, poultry, fish and seafood, dairy products (cheese, cottage cheese), eggs.
5. Proteins are divided into complete (found in animal products) and incomplete (from plant products)
6. You need to eat a varied diet, not forgetting about plant proteins, and, if possible, use them together with animal proteins
7. The total calorie intake should be at least 500 kcal more than your daily expenses (including training), otherwise all the incoming energy will be spent on the current needs of the body and there will be no building material left for muscle growth.

Materials used: “NUTRITION FOR ATHLETES” - M. V. Aranson

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Spanish Rice[edit | edit code]

Pour 2 cups of water into a deep frying pan, add a chicken broth cube, 1 teaspoon of grated garlic, 1 teaspoon of onion powder, add a pinch of cinnamon and pour in 1 tbsp. spoon of spicy tomato sauce (salsa). Mix well and boil for 5 minutes. Add a little olive oil to a small saucepan. Chop the onion and add the onion to the pan. Add 1 cup of dry rice there and keep on low heat for 5 minutes. Then dump the contents of the pan into the pan and stir. Cover the pan with a tight lid and place over low heat for 30 minutes. The secret of the dish is not to open the lid during this period. As a result, the rice will turn out incredibly fragrant. Salt the finished rice to taste. COMPOSITION (250 g rice): 250 calories, 4 g protein, 45 g carbohydrates, 7 g fat.

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Chicken's meat

It’s probably not worth talking a lot about dietary chicken meat. Anyone who is on a diet or adheres to PT has long known that chicken breast is the lowest calorie dish containing easily digestible protein. Any meat calorie table will put chicken fillet in first place for its low fat and carbohydrate content.

100 grams of chicken fillet contains from 102 to 114 kcal. Again, “wrong” cooking methods can add fat to chicken. For example, fried chicken will “weigh” more than 240 calories, and stewed chicken in a fatty sauce will weigh about 200.

Chicken meat is a constant companion for athletes. It contains glutamine, which provides all possible assistance in building muscle mass. Chicken fillet is recommended not only for professional athletes, but also for those who want to lose a lot of kilograms. With rapid or large weight loss, our skin becomes less elastic, sagging and sagging. To avoid this, tighten your skin and get muscle elasticity, you should eat chicken.

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