Source of iron and protein or cancer risk: is it harmful to eat red meat?

Soya beans

They are the richest type of legume in protein: Cooked soybeans provide about 28 grams of protein per cup, which is about the same amount of protein as 150 grams of chicken. More importantly. soybeans are one of two plant proteins that contain all the amino acids. The second is considered quinoa.

A serving of soybeans also contains 17 grams of carbohydrates and 15 grams of fat, 58 of which are unsaturated fatty acids. The fiber in beans improves gut health, and the unsaturated fats are good for cardiovascular health.

Protein Content: 28.6 g per cup (brewed).

Fruits

Fiber-rich foods - list for weight loss

Not everyone knows that protein can be found not only in vegetables and nuts, but also in fruits. The leaders in this list are avocado, dried apricots and dates. There is slightly less of it in coconut, kiwi, figs and bananas.

There are contraindications! Dates should not be eaten by diabetics due to their high glycemic index. The high calorie content of avocado can interfere with the fight against extra pounds. Kiwi is not suitable for those with high acidity.

Having a correct idea of ​​which vegetables have a lot of protein, you can replace animal protein with plant protein without compromising your health.

Edamame beans

These protein-packed crumbs have probably already made their way onto your plate or, in any case, were served as a side dish for sushi at your favorite Japanese restaurant. You probably didn't know how rich in protein they are, but don't let the small size fool you - they're very healthy.

Edamame—unripened soybeans that are boiled or steamed right in the pod—contains 22 grams of protein per 1 cup. Pair them with your favorite protein meal and you'll have no problem reaching the recommended 30g of protein per meal.

Protein Content: 16.9 g per cup (cooked).

Why is protein food important?

Although amino acids are different chemicals found in many different foods, they are held together in the body by peptide bonds.

Without enough varied protein sources in your diet, you risk becoming deficient in certain amino acids. Low energy, complex muscle mass structure, poor concentration and memory, mood swings, unstable blood sugar levels and problems maintaining or losing weight.

Proteins are used every day to keep the body moving. Because they are used to develop, grow, and maintain virtually every part of our body—from our skin and hair to our digestive enzymes and antibodies to the body's immune system—they are continuously broken down and must be replaced.

Lentils

From green beans to chickpeas, beans are a great source of plant-based protein. When it comes to legumes, lentils are among the leaders. They contain about 18 grams of protein per cup when cooked, and about 230 calories per serving, so they're good for those counting calories.

Lentils are also an excellent source of fiber and folate, as well as thiamine, phosphorus and iron. Add them to a salad, use them in soup, or simply make them into meatless patties.

Protein Content: 17.9 g per cup (cooked).

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.

Broccoli

Looking for a source of protein without fat? You should take a closer look at the greenery, which resembles a small tree. Broccoli is usually thought of as simply a nice accompaniment to meat or chicken, but 1 cup of chopped broccoli contains 2.6 grams of protein. And unlike animal protein, a cup of leafy greens provides 100% of your daily value of vitamin C and K.

Broccoli is also an excellent source of folic acid, another essential vitamin that reduces the risk of cancer.

Protein content: 2.6 g per cup.

In seafood

In addition to protein, seafood contains a high content of other macro- and microelements, which are contained in small quantities or not at all in meat and plants.

Polka dots

Peas contain about 9 grams of protein per cup. It is also an excellent source of vitamins A, C, thiamine, phosphorus and iron. In addition, the large amount of B vitamins and folic acid in peas helps reduce the risk of cardiovascular diseases.

There's also 5.5 grams of fiber in each serving. Use these guys on a salad, make them a side dish for chicken, and add their favorite primavera pasta to your high-carb day.

Protein content: 8.6 g per cup.

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.

Asparagus

If you've ever trained for a competition, you're already aware of the power of asparagus. In fact, these fine, green feathers should be on your dinner plate every day. In addition to the fact that it is an effective diuretic - hello, drying, goodbye, water - among the whole world of vegetables, asparagus is also distinguished by its high protein content. Just 100 g of green vegetable contains 2.4 g of protein.

Asparagus is also number one in vitamin K and an excellent source of potassium and antioxidants. Protein content: 2.4 g per 100 g.

Pumpkin seeds

After you have determined the pulp into a wonderful pie, the question arises - what to do with pumpkin seeds? Frying them makes a great alternative to chips, but did you know that 30g of seeds is almost 5g of protein, which is even more than half an egg?

Not only is it a high-protein plant bomb: a diet rich in pumpkin seeds can reduce the risk of stomach, breast, lung and intestinal cancer.

Pumpkin seeds are also rich in antioxidants, which help reduce oxidative damage in the body.

Are you experiencing insomnia? L-tryptophan in pumpkin seeds helps combat sleepless nights.

Protein content: 5.2 g per 30 g serving (fried).

bean sprouts

Typically roasted, used as a topping for a turkey and cheese sandwich, or added for crunch to a salad, bean sprouts are a great source of plant-based protein!

A cup of cooked bean sprouts contains 2.5 grams of protein and many more nutrients, such as lecithin, which lowers cholesterol, and zinc, a mineral that plays an important role in normal health.

Protein Content: 2.5 g per cup (cooked).

Spinach

Spinach contains a huge amount of nutrients: vitamins B, C, K, P and PP, as well as potassium, calcium, sodium, iron, and there is no less carotene in it than in carrots. Spinach is indispensable for the healthy nutrition of young children and pregnant women. The calorie content of spinach is 22 kcal per 100 g. In terms of folic acid content, spinach is second only to parsley. The most important thing is not to overcook spinach: it is best eaten raw in a salad, most importantly, seasoned correctly.

Protein Content: 5.8 g protein per cup.