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What food has 100g of protein?

Plant-based food that contains high protein content are legumes, like peas, soy, and grains. ... 1. Protein from animal sources. Food Protein per 100 g Calories per 100g Chicken 32.8 g 148 cal Beef 26.4 g 163 cal Pork (loin) 22.2 g 131 cal Duck 19.3 g 133 cal 15 more rows •

tuasaude.com - 36 High Protein Foods: Animal & Plant Based - Tua Saúde

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Food that is animal-based, like meat, fish, eggs, milk, cheese, and yogurt. will be higher in protein in comparison to plant-based food. In addition to having higher protein content, the type of protein found in animal-based food is also of high biological value, as these proteins are better quality, and so are more readily available to be absorbed by the body. Plant-based food that contains high protein content are legumes, like peas, soy, and grains. Legumes have good quantities of protein, and therefore they can be used in a balanced diet to promote good functioning throughout the body. These foods are staples in vegetarian and vegan diets. Protein is essential for many mechanisms within the body, such as cellular growth, repair, and maintenance of muscles, tissues, and organs, as well as hormone production.

1. Protein from animal sources

The following table indicates the quantity of protein per 100 grams of the listed food: Food Protein per 100 g Calories per 100g Chicken 32.8 g 148 cal Beef 26.4 g 163 cal Pork (loin) 22.2 g 131 cal Duck 19.3 g 133 cal Quail 22.1 g 119 cal Rabbit 20.3 g 117 cal Cheese 26 g 316 cal Skinless salmon, fresh and raw 19.3 g 170 cal Fresh tuna 25.7 g 118 cal Raw salted cod 29 g 136 cal Fish (all types) 19.2 g 109 cal Eggs 13 g 149 cal Yogurt 4.1 g 54 cal Milk 3.3 g 47 cal Kefir 5.5 g 44 cal Shrimp 17.6 g 77 cal Cooked crab 18.5 g 83 cal Mussels 24 g 172 cal Ham 25 g 215 cal Protein intake after physical activity is important as it helps to prevent lesions and helps muscle recovery and growth.

2. Plant-based protein

It is especially important to incorporate high-protein vegetables into vegetarian diets in order to ensure the 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: Foods Protein per 100 g Calories per 100g Soy 12.5 g 140 cal Quinoa 12.0 g 335 cal Buckwheat 11.0 g 366 cal Millet seeds 11.8 g 360 cal Lentils 9.1 g 108 cal Tofu 8.5 g 76 cal Beans 6.6 g 91 cal Peas 6.2 g 63 cal Cooked rice 2.5 g 127 cal Flaxseeds 14.1 g 495 cal Sesame seeds 21.2 g 584 cal Chickpeas 21.2 g 355 cal Peanuts 25.4 g 589 cal Walnuts 16.7 g 699 cal Hazelnuts 14 g 689 cal Almonds 21.6 g 643 cal Brazil nuts 14.5 g 643 cal

How to promote absorption of plant-based protein

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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 other dairy products.

Achieving a high-protein diet

When attempting to consume a high-protein diet, you are advised ot have 1.1 to 1.5 grams of protein for every kilogram of body weight per day. The exact quantity that needs to consumed should be calculated by a registered dietitian, as recommended protein amounts will vary from person to person. Your adequate amount depends on your age, gender, physical activity, health history and your current health status. This diet is advised for weight loss and muscle gain, and can especially be effective when combined with exercises that promote muscle hypertrophy.

Are there foods that are rich in protein but low in fat?

All plant-based foods (except for nuts) 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 include low-fat meat like chicken breast (skinless), egg whites, and low-fat fish, like cod fish.

tuasaude.com - 36 High Protein Foods: Animal & Plant Based - Tua Saúde

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