Most Protein Foods

Every person who is interested in healthy nutrition has more than once heard and read about the importance of protein, which is often called the basis of life. This is not an exaggeration, but a reality corresponding to reality. Watching the diet, you should always take into account the fact that the amount of protein in it should be at least 30%. A similar number should be in fats, and carbohydrates - 40%.

Making a balanced menu requires knowing which foods contain the most protein, and how to calculate your daily intake. In addition, a competent combination of products with each other is an important aspect of a proper diet.


  • 1 Daily protein intake
  • 2 List of protein-rich foods
    • 2.1 10 foods with the highest protein content
    • 2.2 Protein meat table
    • 2.3 Proteins of fish and seafood
    • 2.4 Milk proteins
    • 2.5 Cereals
    • 2.6 Table of protein digestibility
  • 3 The distribution of protein during the day
  • 4 Example day menu

Daily protein intake

For women, it is one gram per kilogram of its own weight. And if the fair sex weighs 60 kilograms, she needs 60 grams of protein. The amount increases to 1.2 grams when they visit the gym.

Men who do not exercise should consume 1.2 grams of protein for every kilogram of their weight. This amount increases if we are talking about an active lifestyle, which implies a visit to the gym.

Providing the body with the required amount of protein during the day allows knowing which foods are rich in this compound important for humans.

List of Protein-Rich Foods

10 foods with the highest protein content

  • Poultry meat - from 17 to 22 grams (per 100 grams of product)
  • Meat - from 15 to 20 grams
  • Fish - from 14 to 20 grams
  • Seafood - from 15 to 18 grams
  • Legumes - from 20 to 25 grams
  • Nuts - from 15 to 30 grams.
  • Eggs - 12 grams
  • Hard cheese - from 25 to 27 grams
  • Cottage cheese - from 14 to 18 grams
  • Cereals - from 8 to 12 grams

Protein meat table

Food productProtein (in grams)
A hen20.8
Cooked sausage10.1-13.7
Smoked sausage16.2-28.2

Protein fish and seafood

Food productProtein (in grams)
Crab16, 0
Pink salmon21.0
Capelin13, 4
Sturgeon16, 4
Canned fish in oil17.4-20.7
Canned fish in tomato12.8-19.7
Canned fish in its own juice20.9-28.7

Milk proteins

Food productProtein (in grams)
Milk2, 8
Sour cream2.8-3.0
Yogurt5, 0
Cottage cheese14.0-18.0


Food productProtein (in grams)
Pearl barley9.3

The data in the tables are an absolute value, but the percentage of protein assimilation by the body does not reach a 100% mark in all.

Protein Digestibility Table

Protein sourceDigestibility coefficient
Milkone hundred%
Super Soy Protein Isolatedone hundred%
A fish92%
Another isolated soy protein92%
Mechanical deboned poultry meat70%
Canned Beans68%
Wheat gluten27%

To find how much protein is ingested, 50% is added to the above calculation, which is 90 grams, i.e. 65x1 + 50%.

The distribution of protein during the day

It occurs according to two main schemes:

First one. It involves distributing high protein foods into five servings that are eaten throughout the day.

The second one. 20% are eaten for breakfast and dinner, and 45% protein for lunch. The rest of the daily norm is distributed at 5% for snacks, after main meals.

Regardless of the chosen scheme, it should be borne in mind that each serving should be no more than 300-350 g. The main thing is to choose for yourself the products that are most to your taste.

Sample day menu

For breakfast you can serve a lean piece of meat, protein (protein) shake, a whole egg or protein, Greek yogurt.

For dinner and lunch, tofu, turkey meat, chicken breast and sausage, lean beef, salmon, shrimp, tuna and cod are perfect.

As a snack, you can eat peeled seeds, drink a protein shake, eat nuts, any of the legumes.