Proteins are large organic compounds that are formed as a result of chain bonding of amino acids. Proteins are an important building block of all cells of the body. Proteins in foods that we consume about 10% and 15% play an important role in meeting the energy needed by the body.
How do we get the protein our body needs?
Although animal and plant cells carry some protein, the amount of protein in foods can have very different values.
They contain amino acids in proteins, animal foods are very rich in amino acid content. Although protein is rich in , caution should be exercised when consuming red meat because it is also very rich in saturated fat, which causes bad cholesterol (LDL cholesterol).
Although proteins are beneficial for the body, there is a risk of getting some other diseases, especially the heart, if foods containing saturated fat are consumed.
Apart from red meat, you can consume chicken, turkey, fish, which are rich in protein and contain less fat, unlike red meat.
In the report published by the World Cancer Research Fund in 2007 for red meat consumption, it is recommended to consume 500 grams of cooked red meat (an estimated 750 grams of raw meat) per week.
consumption of processed meats (sausage, hamburger meat, fast food chicken, roasting, salami, bacon) is not recommended.
You should consume protein-rich vegetables, especially in cases where red meat prices are high and other animal protein-containing foods are not at the required level.
Plants do not contain as much amino acids as animal foods. The vegetables consumed by a proper nutrition program should be selected well and the amino acids needed by the body should be taken with a good diet program.
Cereals, some of the nuts, legumes, beans, soy products are among the foods rich in vegetable protein.
Protein Content Rich Foods
In this list, I will list the foods that contain high amounts of protein for you. While meeting your protein needs, a person should consume these foods according to their health status.
- Eggs: There are 13 grams of protein in 100 grams. 1 gram of protein corresponds to 12 calories.
- Yogurt (Milk, Soy milk): There are 6 grams of protein in 100 grams. 1 gram of protein corresponds to 18 calories.
- Kidney beans: There are 17 grams of protein in 100 grams. 1 gram of protein corresponds to 10.4 calories.
- Tofu: There are 7 grams of protein in 100 grams. 1 gram of protein corresponds to 7.4 calories.
- Low-Fat Beef or Veal: 36 grams of protein per 100 grams. 1 gram of protein corresponds to 5.3 calories.
- Cottage Cheese: There are 32 grams of protein in 100 grams. 1 gram of protein corresponds to 4.7 calories.
- Fish (Ton, Salmon…): There are 26 grams of protein in 100 grams. 1 gram of protein corresponds to 4.5 calories.
- Breast Chicken and Turkey Meat: It contains 30 grams of protein in 100 grams. 1 gram of protein corresponds to 4.5 calories.
- Nuts (Nuts, Peanuts, Almonds, Pumpkin Seeds): There are 33 grams of protein in 100 grams. 1 gram of protein corresponds to 15.8 calories.
Other protein-rich foods (calculated on a 100 gram basis):
- Anchovy (14.5 g)
- Asparagus (2.9 g)
- Banana (1.2 g)
- Bran Bread (11 g)
- Broccoli (4.2 g)
- Carrot (0.6 g)
- Whiting (16.4 g)
- Lamb Meat (19.9 g)
- Whole Milk (3.3 g)
- Pasta (12.5 g)
- Peanut Butter (24.9 g)
- Peas (5.9 g)
- Oats (11 g)
- Potatoes (2.1 g)
- Shrimp (17 g)
- Brown Rice (6.9 g)
- Spinach (2.8 g)