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If you want to eat more protein-rich, it is important to have an idea of where you can get it from. That’s why we’ve compiled this list of protein-rich foods that can come in handy when you’re looking to add some protein to your diet.
Protein-rich food from meat
One of the most popular sources of protein for strength athletes is meat. Meat contains a lot of protein by definition, but sometimes also a lot of fats. Lean protein sources include:
- Beef: roast beef, steak, filet mignon, and tenderloin
- Chicken breast
- Turkey breast
- Horse steak and horse smoked meat
- Lamb fillets
- Deer, rabbit, duck, wild boar, and pheasant
Of course, there are more sources of protein-rich meat, but the above list is a fine and responsible overview of lean meat. If you’re not a meat eater, there are fortunately more sources where you can get the necessary protein.
Protein-rich food from fish
Fish is one of the most protein-rich sources of food. It contains about 20% protein, depending on the type of fish you choose. In addition, the protein in fish is very easy to digest because it does not contain collagen or elastin, the so-called connective tissue proteins. Good protein-rich fish can be found in:
- Cod
- Sardines
- Mackerel
- Trout
- Tuna
- Salmon
- Herring
- Crab
- Lobster
- Shrimp
In addition to fish and shellfish, shellfish such as mussels and oysters are also very protein-rich. If you enjoy fish and want to follow a protein-rich diet, you have plenty of choices.
Protein-rich dairy
Dairy is also a good source of protein. At FITsociety, we have devoted several articles to the discussion of whether milk and dairy are healthy or unhealthy, so we won’t go into that here, but milk can be a good addition to your protein-rich diet. Like meat, milk can also contain quite a bit of fat, so be aware of that.
Whey protein and casein are easiest to obtain from
protein shakes, because you then have almost only the proteins. You need considerably less for the same amount of protein. In addition to protein shakes, the following dairy sources are protein-rich:
Eggs
It goes without saying that eggs contain protein. Hence the confusing name ‘egg white’. The term we often use to describe protein in general. The egg white not only contains slightly more protein than the egg yolk, but it also does not contain the fats and cholesterol found in the egg yolk.
The chicken egg is the most popular egg in our country and is rich in food protein. In addition to the chicken egg, you can also opt for other eggs for your protein needs:
- Duck egg
- Goose egg
- Ostrich egg
- Quail egg
- Caviar
- Fish roe
Also read the article on: liquid proteins
Protein-rich vegetables
In addition to meat, fish, eggs, and dairy, you can also find protein in certain vegetables. The
amino acid profile of the proteins is different from the proteins you get from the aforementioned sources, and the concentration of protein and proteins from vegetables is often lower than the concentration of protein in meat.
Although it is often stated that plant proteins are qualitatively inferior to proteins from meat, this opinion is being increasingly revised by research.
Vegetables such as legumes and beans can be a good source of protein. Taking into account the amino acid profile, it may mean that you need more variety in sources of protein to achieve a complete amino acid profile. By that we mean that you need to get enough of the different amino acids, especially the essential amino acids and their associated
BCAAs (leucine, isoleucine, and valine).
Consider, for example:
- Peanuts and nuts
- Soybeans
- Fava beans
- Black beans
- White beans
- Chickpeas
- Lentils
- Broccoli
- Quinoa
- Hazelnuts
- Almonds
- Chestnuts
- Spirulina
- Fenugreek
- Mung bean sprouts
- Chlorella
- Mushrooms
Protein from fruit
A specific source of plant proteins is fruit. Fruit is mainly known for its content of
carbohydrates in the form of fructose. However, there are some types of fruit that contain more protein than other types of fruit. These include:
- Avocado (yes, that’s fruit and not vegetable)
- Bananas
- Strawberries
- Mango
- Blackcurrants
In addition to the small amount of protein from fruit and the higher concentration of carbohydrates, fruit is a good source of dietary fiber and many vitamins and minerals.
Tracking protein intake with our app
You can also track all foods and the amount of protein simply using the free FITsociety app. You can easily look up foods or scan barcodes to track your protein intake. You can also do this for your own recipes that you can create.
Conclusion
If you want to eat more protein-rich foods, there is a wide range of choices. It is important to eat as varied as possible to ensure that you continue to feed your body properly, including with fiber and micronutrients.
