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20 potravín, s ktorými ľahko doplníte bielkoviny do svojho jedálnička

20 Foods with Which You Can Easily Add Protein to Your Diet

Do you want to consume more protein, but you are running out of ideas how to do it? Don’t despair, we’ve put together a list of 20 protein-rich foods that you can easily include in your diet. You can choose from them, whether you are a meat lover or a vegetarian and vegan.

The best food sources of protein

We present you a list of 20 “high protein” foods with an extremely high content of protein, which are guaranteed to enrich your diet. [6] [10] [11] [12] [13]

Eggs

Eggs are among the most nutritious foods in the world, so it’s no surprise that they are truly one of the best sources of natural protein. In addition, they are also full of vitamins, minerals, healthy fats, and antioxidants. They will enrich you with vitamins A, E, B5, B12, as well as iron, iodine, and phosphorus.

One boiled egg will supply you with: [14]

  • 40% of your daily vitamin D requirements
  • 25% of your daily folate requirements
  • 12% of your daily riboflavin (vitamin B2) requirements
  • 20% of your daily selenium requirements

You can find proteins in whole eggs, but it is mainly the egg whites that are basically pure proteins. One larger egg (approx. 50 g) contains up to 6 g of protein. The only disadvantage of eggs is that they are not suitable for people with egg allergies or for vegans. [10] [11] [12] [13]

The best food sources of protein - eggs

Almonds

Almonds are the edible seeds of the Prunus dulcis plant, commonly called the almond tree. They are most often consumed pure as a healthy snack, but they are also used to make almond milk, oil, butter, flour, or marzipan. Almonds are a fantastic source of antioxidants, which are mostly concentrated in their skin. For this reason, blanched almonds from which the skin is removed are less nutritious than whole almonds. Almonds are also among the best sources of vitamin E in the world. However, they contain a surprisingly high amount of protein per 100 g, up to 21 g. But their only disadvantage is that they cannot be consumed by people suffering from nut allergies. [10] [11] [12] [13]

Chicken breasts

Chicken breasts are one of the most popular animal foods to supplement protein. They are recommended to be eaten without skin because they contain fewer calories. 100 g of chicken breasts can boast up to 31 g of protein. However, it’s not only lean meat from chicken breasts that will help you replenish your protein levels. In the following table we focused on the protein content of individual parts of the chicken. [10] [11] [12] [13]

Type of chicken meat (without skin)
Protein content per 100 g
Chicken breasts
31 g
Chicken front thighs
19,6 g
Chicken wings
22 g
Chicken hind thighs
19,3 g
Chicken back
19,6 g

Protein-rich foods can sometimes be more expensive. Buying the whole chicken and then consuming its individual parts will help you take the necessary protein, but also save some money. If you want to learn more about how to save on healthy food purchases, read our 12 Tips for Budget Friendly Meal Purchase and Preparation.

Cottage cheese

Cottage cheese is a soft and creamy curd cheese with a low content of fat and calories. More specifically, it is classified as fresh cheese that is not subject to the ripening process. As a result, it has a very delicate flavor compared to ripened cheese. It is really rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients. It is a food with an extraordinary amount of protein, as 100 g of cottage cheese contains up to 12 g. [11] [12] [13]

Greek yoghurt and skyr

In general, all dairy products are a rich source of protein. Of all yoghurts and yoghurt-based foods, however, Greek yoghurt and skyr are the best sources. These differ from ordinary yoghurt by a way of processing in which yoghurt is freed of excess water and lactose. Greek yoghurt thus remains creamy and contains less carbohydrates, sugars, but much more protein. Skyr, on the other hand, contains much less fat than other types of yoghurt. One larger portion of Greek yogurt (170 g) contains up to 17 g of protein. 100 g skyr in turn contains up to 11 g of protein. When buying these products, try choosing those without flavor, as they contain less sugar. You can also try full-fat Greek yoghurt or skyr, which also have a high percentage of protein, but also a higher content of fat and calories. [11] [12] [13]

The best food sources of protein - Greek yoghurt and skyr

Milk

Milk is extremely rich in nutrients and people have been consuming it for thousands of years. It is a good source of high-quality protein and is rich in calcium, phosphorus and riboflavin (vitamin B2). You can usually find 3 types of cow’s milk in stores, which differ in their fat content. If you are concerned about fat intake, you can choose milk with a low or zero content of fat. For example, in 100 ml of milk with 1% fat content you will find about 3.4 g of protein. [11] [12] [13]

Beef

Beef offers a really large amount of protein per serving. However, there is a difference in what kind of beef you reach for. Lean beef has a higher protein content than a piece of beef with a higher fat content. In addition, it also contains bioavailable iron, vitamin B12 and a large number of other vital substances. Lean beef in a ratio of 85% meat and 15% fat contains per 100 g up to 26 g of protein.Hearty dried beef is also a good choice for supplementing protein from this source. It contains up to 64 g of protein per 100 g, depending on the brand. [11] [12] [13]

The best food sources of protein - beef

Tuna

Tuna, like almost all types of fish, is low in fat and calories, but is a rich source of protein. One 100 g portion of tuna will enrich you with 28 g of protein. It is also one of the best sources of omega-3 fatty acids supporting heart and brain health. [11] [12] [13]

Quinoa

An exceptional superfood that comes from the Lake Titicaca area of Peru, but millions of people around the world have fallen in love with it. It is one of the few plant foods that can be classified as full sources of protein. It contains up to 14 g of protein per 100 g. It is therefore extremely popular among vegetarians and vegans. In addition, it can boast with many vitamins, such as vitamins A, E and seven B-group vitamins. It is also rich in the minerals calcium, magnesium, iron, zinc, sodium, selenium and manganese. [11] [12] [13]

You can also read everything you need about quinoa in the article Quinoa – A Gluten-free Cereal and Superfood Rich in Protein, Fibre and Vitamins.

The best food sources of protein - quinoa

Peanuts

Peanuts are high in protein, fiber, and magnesium. Therefore, it is no wonder that they are considered the most popular healthy snack. They are also used to make peanut butter, which can have a higher protein content but also more calories, so you should consume it in moderation. There are 25.8 g of protein and 567 calories in 100 g of pure unroasted peanuts. In contrast, 100% peanut butter contains up to 602 kcal per 100 g, but also 28.9 g of protein. However, it all depends on the brand of butter and the ingredients that are added to it. [11] [12] [13]

Black beans

Black beans, also known as turtle beans, are small, shiny varieties of common beans that are especially popular in Latin American cuisine. Black beans have already found their place in Europe and are increasingly used for the preparation of salads or pasta. In addition to being a good source of fiber, black beans also contain a high proportion of protein. They have up to 20 g of protein and 8.7 g of fiber per 100 g. They are also full of phytochemicals that act as antioxidants. [11] [12] [13]

Salmon

Salmon is a fish with a higher content of healthy fats, which means that it is full of healthy omega-3 fatty acids. It is also an excellent source of protein, which in combination with fats, causes a higher feeling of satiety. By consuming 100 g of salmon, you will enrich your body with 20 g of protein. However, the disadvantage of this food is the higher price compared to other sources of protein. [10] [11] [12] [13]

The best food sources of protein - salmon

Tofu

Tofu is also a good vegan source of protein, containing all nine essential amino acids. It is also a valuable plant source of iron, calcium, manganese, phosphorus, magnesium, copper, zinc, and vitamin B1. It contains from 8 g to 17 g of protein per 100 g, depending on its processing and brand. [12] [13]

Oats

Oats are among the healthiest grains available in the world. They providehealthy fiber, magnesium, manganese, thiamine (vitamin B1) and several other nutrients. It is also a surprisingly good source of protein, as it contains 2.4 g per 100 g. Despite of this, it may not be enough for some active people. However, since oats are most often consumed in the form of porridge, you can reach for those that are enriched with proteins. They contain a much higher proportion of proteins, for example, protein porridge can contain up to 25 g of protein per 70 g portion. [11] [12] [13]

The best food sources of protein - protein oatmeals

Spirulina

Spirulina is a green-blue alga, which is grown in fresh but also salt waters with a high pH value and for its beneficial effects bears the adjective superfood. It falls into the category of cyanobacteria, which can produce energy from sunlight due to photosynthesis. It contains a really large amount of vitamins A, C, E and B-group vitamins. It also boasts the proportion of important minerals such as copper, iron, magnesium, potassium, and manganese. In addition, it has a high content of really high-quality proteins with a rich amino acid profile. In 100 g of spirulina, there is an incredible 63.5 g of protein, which clearly ranks at the top of the list of the highest quality protein sources. [11] [12] [13] [16] You can learn more about this exceptional superfood in the article Spirulina – its effects on health and use.

The best food sources of protein -  spirulina

Hemp seeds

Another great plant source of protein are hemp seeds, but the price can be higher. The seeds themselves have a relatively wide application, but they are most often used for direct consumption or production of hemp protein. Small seeds are characterized by a high content of fiber or omega-3 and omega-6 fatty acids.What’s more, 100 g of raw hemp seeds contain up to 31.6 g of high-quality vegetable protein. [11] [12] [13]

Lentils

Lentils, as well as other types of legumes, can primarily boast exceptional amounts of fiber, vitamins, minerals, and other beneficial substances. However, it is no secret that protein powders are also made from it. This is because legumes contain a really high amount of protein, for example lentils have up to 9 g of protein per 100 g. The advantage of legumes is also the fact that people with celiac disease can also enjoy them. [11] [12] [13]

The best food sources of protein -  legumes

Turkey breast

Turkey breasts are in many ways similar to chicken breasts. They consist mostly of proteins with a very low content of fat and calories. They have a delicious soft taste and a high content of various vitamins and minerals. Their protein content per 100 g of raw meat is up to 22 g. [11] [12] [13]

Shrimps

Even a popular seafood delicacy can boast an exceptional protein content. 100 g of raw shrimp contains 23 g of protein. What’s more, they are also a great source of healthy fats, vitamins, minerals and are specific for their exceptional taste. You can use them to prepare delicious pasta, salads, and spreads. However, their only disadvantage is lower availability and higher price. [11] [12] [13]

Chia seeds

In addition to being a great antioxidant and a source of fiber, chia seeds also contain exceptional amounts of plant proteins. 100 g of chia seeds contains up to 20 g of protein, which is much more than most plants have. They are therefore an ideal food for people who do not eat any animal products. [11] [12] [13]

The best food sources of protein - chia seeds

As we have mentioned a number of foods high in protein, we have arranged them in a table for a better overview: [13]

Animal sources of protein
Protein content per 100 g
Chicken breast
31 g
Tuna
28 g
Lean beef
26 g
Shrimps
23 g
Turkey breasts
22 g
Salmon
20 g
Cottage cheese
12 g
Greek yoghurt
12 g
Egg whites
10,2 g
Low-fat milk
3,4 g
Plant sources of protein
Protein content per 100 g
Spirulina
63,5 g
Hemp seeds
31,6 g
Peanut butter
28,9 g
Almonds
21 g
Black beans
20 g
Chia seeds
20 g
Quinoa
14 g
Tofu
8-17 g
Lentils
9 g
Oats
2,4 g

There are really many sources of protein and therefore not all of them have found a place in our list. However, we believe that this list will really help you choose protein, and at the same time diversify your diet.

Why is protein supplementation so important?

Proteins, along with carbohydrates and fats, are classified as the macronutrients, and are an important part of every cell in the body. However, unlike the other two mentioned macronutrients, the body does not store them and does not build up reserves from them. Therefore, they must be constantly replenished in the body. Their primary role is to create and repair damaged tissues, but also to produce enzymes, hormones, and other chemicals in the body. It is therefore really important to replenish them after any physical load, when the protein reservoir in the body decreases. [1]

Why is protein supplementation so important?

Protein helps with weight loss

An important role of proteins for athletes is their ability to promote weight loss. Proteins affect several hormones in the body, and those related to body weight are no exception. Protein consumption reduces the level of ghrelinhunger hormone” and it stimulates the production of hormones that induce the feeling of satiety, including PYY and GLP-1. [2] [3] [4] At the same time, they are also important for the digestion and metabolism of food, which is the “thermic effect of food“. The body burns 20 to 30% of calories from proteins in the process of digestion, which helps to reduce weight. [5] [6] You can read about the benefits of protein for weight loss as well as choosing the right protein in our article Proteins and weight loss: how do proteins affect weight loss?.

Protein helps with weight loss

Proteins support the growth of muscle mass

As we have mentioned, protein is the building block of muscles. It is this macronutrient that will help you maintain muscle mass and support its growth. The presence of amino acids in proteins will also ensure proper regeneration and repair of damaged muscle tissues. So, if you want to gain muscle mass, you need to take in more protein than your body consumes in its processes. The minimum daily portion of protein starts at 0.8 g per kilogram of weight in less active peopleand ends at about 2.2 g of protein per kg of weight in professional athletes and bodybuilders. [7] [8] [9] You can read more about the importance of protein intake and their recommended daily allowance in the article When and how much of protein to take for achieving maximum result?.

Proteins support the growth of muscle mass

What source of protein do you consider the best? Are you missing any food on our list? Feel free to share your observations in the comments. If you liked the article, we will be happy if you share it.

Sources:

[1] Protein – https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

[2] Juliana Austin and Daniel Marks – Hormonal Regulators of Appetite – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2777281/

[3] Manuela P G M Lejeune , Klaas R Westerterp, Tanja C M Adam, Natalie D Luscombe-Marsh, Margriet S Westerterp-Plantenga – Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber – https://pubmed.ncbi.nlm.nih.gov/16400055/

[4] Kris Gunnars, BSc – How Protein Can Help You Lose Weight Naturally – https://www.healthline.com/nutrition/how-protein-can-help-you-lose-weight#section1

[5] Carol S Johnston, Carol S Day, Pamela D Swan – Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women – https://pubmed.ncbi.nlm.nih.gov/11838888/

[6] Matthew Kadey, MS, RD – The 40 Best High Protein Foods – https://www.bodybuilding.com/content/ultimate-list-40-high-protein-foods.html

[7] Miriam E. Nelse, PhD – Will Eating More Protein Help Your Body Gain Muscle Faster?. – https://www.webmd.com/fitness-exercise/features/will-eating-more-protein-help-your-body-gain-muscle-faster#1

[8] Christian Finn – How Much Protein Do You Need to Build Muscle? – https://www.menshealth.com/uk/nutrition/a754243/how-much-protein-should-i-eat-to-build-muscle/

[9] Tanner Stokes, Amy J. Hector, Robert W. Morton, Chris McGlory, and Stuart M. Phillips – Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/

[10] Daisy Whitbread, MScN – Top 10 Foods Highest in Protein – https://www.myfooddata.com/articles/foods-highest-in-protein.php

[11] Kris Gunnars, BSc – 20 Delicious High Protein Foods – https://www.healthline.com/nutrition/20-delicious-high-protein-foods

[12] Natalie Olsen, R.D., L.D., ACSM EP-C – What foods are high in protein? – https://www.medicalnewstoday.com/articles/321522

[13] FoodData Central – https://ndb.nal.usda.gov/ndb/search/list?qlookup=05009

[14] Kris Gunnars, BSc – Top 10 Health Benefits of Eating Eggs – https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs

[15] Quinoa – https://www.newworldencyclopedia.org/entry/Quinoa

[16] Apiradee Hongsthong, Matura Sirijuntarut, Peerada Prommeenate, Sritana Thammathorn, Boosya Bunnag, Supapon Cheevadhanarak, Morakot Tanticharoen – Revealing differentially expressed proteins in two morphological forms of Spirulina platensis by proteomic analysis – https://pubmed.ncbi.nlm.nih.gov/17914191/