What Foods Are High in Protein? 36 Animal & Plant-Based Sources (2024)

Protein sources from animal products,like meat, fish, eggs, milk, cheese, and yogurt. tend tobe higherin protein in comparison to plant-based sources of protein. In addition to having higher protein content, the type of protein found in animal-based food is also ofhigh biological value, as these proteins are better qualityandare more readily available to be absorbed by the body.

Plant-based foodsthat arehigh in protein includelegumes,likepeas, soy, and grains. Legumeshave great quantities of protein, and they can be addedin a balanced diet to promote optimal functioning of the body. High-protein plant-basedfoods arestaples in vegetarian and vegan diets.

Protein isessential for many mechanisms within the body, such as cellulargrowth, repair, and maintenance of muscles, tissues, and organs, as well as hormone production.

Animal protein sources

The following table indicatesthe quantity of protein per 100 grams of the listed food:

Protein intake after physical activity is important as it helps to prevent lesions and helps muscle recovery and growth.

Plant-based protein sources

It is especially important to incorporate high-protein vegetables intovegetarian diets in order toensurethe adequate intake of amino acids. This helps to maintain muscle, cell, and hormone production. Check-out the following table to see which plant-based food sources contain high amounts of protein:

How to enhance absorption ofplant-based protein

For those on a vegetarian or vegan diet, in order to ensure adequate intake of high-quality protein, high-protein plant sources should be combined with foods that promote absorption of protein in the digestive system. Some examples of food combinations are:

• Rice and beans (any type)
• Peas and corn seeds
• Lentils and buckwheat
• Quinoa and corn
• Brown rice and red beans

These food combinations and a varied diet are important to maintain the body’s growth and proper functioning in those who do not ingest animal protein. In the case of lacto-ovo vegetarians, their diets can additionally include protein that comes from eggs, milk, and otherdairy products.

Achieving a high-protein diet

When attempting to consume ahigh-protein diet, you are advised ot have1.1 to 1.5 grams of protein for everykilogram of body weightper day. The exact quantity that needs to consumed should be calculated by a registered dietitian, as recommended protein amounts willvaryfrom person to person. Your adequate amountdepends on your age, gender, physical activity, health historyand your currenthealth status.

This diet is advised for weight loss and muscle gain, and can especially be effective whencombined with exercises that promotemuscle hypertrophy. Check out our tips for gaining muscle and seewhich exercises you should be performing.

Are there foods that are rich in protein butlow in fat?

Allplant-based foods (except fornuts) mentioned in the table above are rich in protein and low in fat. On the other hand, animal-based foods that are low in fat and rich in protein can includelow-fat meat like chicken breast (skinless), egg whites, and low-fat fish, likecod fish.

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