{"id":422925,"date":"2023-02-28T14:10:27","date_gmt":"2023-02-28T13:10:27","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=422925"},"modified":"2024-04-30T08:34:16","modified_gmt":"2024-04-30T06:34:16","slug":"affordable-protein-rich-foods","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/affordable-protein-rich-foods\/","title":{"rendered":"Affordable Protein-Rich Foods"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/affordable-protein-rich-foods\/#How_much_protein_do_you_need_per_day\" title=\"How much protein do you need per day?\">How much protein do you need per day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/affordable-protein-rich-foods\/#Foods_with_a_high_protein_content\" title=\"Foods with a high protein content\">Foods with a high protein content<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/affordable-protein-rich-foods\/#1_Chicken\" title=\"1. Chicken\">1. Chicken<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/affordable-protein-rich-foods\/#2_Canned_tuna\" title=\"2. Canned tuna\">2. Canned tuna<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/affordable-protein-rich-foods\/#3_Sardines\" title=\"3. Sardines\">3. Sardines<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/affordable-protein-rich-foods\/#4_Eggs\" title=\"4. Eggs\">4. Eggs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/affordable-protein-rich-foods\/#5_Quark\" title=\"5. Quark\">5. Quark<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/affordable-protein-rich-foods\/#6_Greek_yogurt\" title=\"6. Greek yogurt\">6. Greek yogurt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/affordable-protein-rich-foods\/#7_Tofu\" title=\"7. Tofu\">7. Tofu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/affordable-protein-rich-foods\/#8_Legumes\" title=\"8. Legumes\">8. Legumes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/affordable-protein-rich-foods\/#9_Oats\" title=\"9. Oats\">9. Oats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/affordable-protein-rich-foods\/#10_Peanuts_and_peanut_butter\" title=\"10. Peanuts and peanut butter\">10. Peanuts and peanut butter<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/affordable-protein-rich-foods\/#11_Whey_and_plant-based_protein_powders\" title=\"11. Whey and plant-based protein powders\">11. Whey and plant-based protein powders<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/affordable-protein-rich-foods\/#How_much_protein_and_energy_do_individual_foods_contain_on_average\" title=\"How much protein and energy do individual foods contain on average?\">How much protein and energy do individual foods contain on average?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.com\/blog\/affordable-protein-rich-foods\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Whether you&#8217;re losing weight, gaining muscle, or just want to stay healthy, sufficient protein intake is crucial. After all, it&#8217;s present all throughout the body and it would be difficult to find processes in which it isn&#8217;t involved. That&#8217;s why it&#8217;s a shame that high-quality protein-rich foods are often considered enemies of your wallet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is true that their prices are climbing upwards and it can be quite financially demanding to regularly have salmon, beef steak or good Dutch cheese for dinner. However, these foods are the top of the pyramid. Under it, you can find a large number of those that don&#8217;t have to destroy your financial situation. In today&#8217;s article, you will find tips on which foods to buy so that you don&#8217;t have to neglect your protein intake.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_much_protein_do_you_need_per_day\"><\/span>How much protein do you need per day? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Recently, food prices have risen noticeably, and it&#8217;s hard not to get shaken up. More and more often you have to consider what to buy in a supermarket and what is no longer worth it. Animal foods, which are the best source of protein, are usually among the first ones to be left on the shelf due to their price.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, achieving your goals <strong>won&#8217;t work without optimal protein intake<\/strong>. For example, an active person who also participates in strength sports needs approximately <strong>1.4-2 g of protein per kg of body weight<\/strong> per day. For a woman weighing 70 kg, this represents 98-140 g of protein per day. If you are also trying to lose weight, it is recommended to increase your protein intake to 1.6-2.4 g\/kg. <span class=\"tadv-color\" style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fortunately, there are differences in the price of protein-rich foods, and if you focus on the more affordable ones, you can put together a proper <strong>menu with a sufficient amount of protein <\/strong>at <strong>an affordable price<\/strong>. If you want to understand the importance of protein for your body, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Protein: Its Functions in the Body, Recommended Intake, Food Sources and Deficiency Symptoms.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-1124x749.jpg\" alt=\"Which protein sources are cheap?\" class=\"wp-image-421883\" style=\"width:843px;height:562px\" title=\"Which protein sources are cheap?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Foods_with_a_high_protein_content\"><\/span>Foods with a high protein content<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Chicken\"><\/span>1. Chicken<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Let&#8217;s not kid each other, eating meat every day is not exactly the cheapest thing to do. However, it is one of the foods that helps <strong>easily supplement protein<\/strong>. After all, on average, 100 g of chicken meat contains up to <strong>20 g of protein<\/strong>. From a regular serving, which is about 150 g, you can get about <strong>30 g of protein. <\/strong>For someone, this amount could represent almost a third of their daily protein requirement.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Even if it doesn&#8217;t seem like it, <strong>chicken meat<\/strong> is certainly one of the most affordable options.&nbsp;You just need to know how to do it.&nbsp;The price of chicken breast itself is not what it used to be.&nbsp;But have you considered buying&nbsp;<strong>a whole chicken<\/strong>&nbsp;and&nbsp;<strong>cutting it up at home? <\/strong>If you compare the price of a whole chicken and, for example, a chicken breast per 100 g of meat, you will find that you can easily get the unportioned chicken for half the price. This way you will get <strong>2 breasts, 2 wings, 2 thighs and bones for a soup, <\/strong>and you will also save quite a bit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What other nutrients does chicken contain?<\/h3>\n\n\n\n<p>Chicken meat is good not only because of the protein content, but also from the point of view of the amount and composition of fat. Overall, it has <strong>a low amount of fat,<\/strong> which is why it&#8217;s also suitable for <strong>weight loss<\/strong>.&nbsp;<strong>Chicken breasts<\/strong> contain the smallest amount of fat, approx. 2.6 g\/100 g. <strong>The fattest<\/strong> are chicken wings, which have around 13 g\/100 g. You also shouldn&#8217;t forget about the fact that there is a difference between eating meat <strong>with and without the skin<\/strong>. The skin increases its fat content by up to <strong>25-30%<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Further advantage of chicken meat is its<strong>&nbsp;fatty acids<\/strong> content. Compared to other sources, it contains a considerable amount of <strong>monounsaturated <\/strong>and <strong>polyunsaturated <\/strong>fatty acids. They have a positive effect on the cardiovascular system and overall health. In addition to healthy fats, chicken meat is also rich in, for example, <strong>phosphorus<\/strong>, <a href=\"https:\/\/gymbeam.com\/zinc-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zinc<\/strong><\/a> and<a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.com\/b-complex-100-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>&nbsp;B vitamins<\/strong><\/a>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Approximately how much energy and nutrients does chicken contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Chicken Breast (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Chicken Wings (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Chicken Thighs (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">115 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">187 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">116 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">17.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tired of constantly eating stir-fried chicken breast with rice? Get inspired by our recipes that can help to spice up your menu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Try preparing, for example,<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-juicy-chicken-breast-in-orange-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong> chicken breast in orange sauce.<\/strong><\/a><\/li>\n\n\n\n<li>Get some nice spicy aroma in your kitchen and have <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-aromatic-indian-curry-with-shredded-chicken\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>indian curry with shredded chicken<\/strong><\/a> for lunch.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-chicken-breasts-in-yogurt-marinade\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Baked yogurt-marinated chicken breast<\/strong><\/a> can also spice up your boring lunch routine.<\/li>\n\n\n\n<li>You can also try ready-made meals such as <a href=\"https:\/\/gymbeam.com\/fit-ready-to-eat-italian-style-chicken-with-pasta-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Italian-style chicken with pasta<\/strong><\/a> or <a href=\"https:\/\/gymbeam.com\/fit-ready-to-eat-chicken-curry-with-rice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chicken curry with rice.<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-1124x749.jpg\" alt=\"Chicken as a source of protein\" class=\"wp-image-421898\" style=\"width:843px;height:562px\" title=\"Chicken as a source of protein\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Canned_tuna\"><\/span>2. Canned tuna<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Similar to meat, fish also ranks first in protein content. However, if you want to follow the general recommendations and eat <strong>1\u20132 servings of fresh fish every week<\/strong>, you&#8217;d have to dig deep into your pockets. Fortunately, there are more affordable options in this food group as well.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fresh tuna steak is not one of them, but if you reach for the <strong>canned<\/strong> one, you can enjoy it for much less money. You can choose from tuna in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">brine<\/a>, or, for example, in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tuna-in-olive-oil-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">vegetable oil<\/a>. These alternatives are similar in price, but tuna in brine is usually even cheaper due to the price of the oil itself. From 100 g of tuna, <strong>you get an average of 20-25 g of protein.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"1000\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_7501.jpg\" alt=\"Tuna as a source of protein\" class=\"wp-image-421913\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_7501.jpg 800w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_7501-320x400.jpg 320w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">What other nutrients does tuna contain?<\/h3>\n\n\n\n<p>When choosing canned tuna, in addition to the price and taste, many people also appreciate its <strong>fat <\/strong>content. Tuna is naturally <strong>a low-fat fish. <\/strong>Tuna&nbsp;<strong>in brine<\/strong>&nbsp;contains only up to <strong>2 g\/100 g of fat<\/strong>. However, in <strong>vegetable oil<\/strong>, the fat content per 100 g can rise to approximately <strong>20-30 g<\/strong>. In addition, the amount of fat is different for each brand, so it is important to read product labels.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">And which version is better? It depends on your goals: <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you are trying&nbsp;to <strong>lose weight, <\/strong>you will definitely benefit more from <strong>tuna in brine.<\/strong><\/li>\n\n\n\n<li>If your goal is just a varied diet, tuna in oil can also be a good choice.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, tuna has a relatively high amount of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">vitamin D<\/a>, up to around 6 \u00b5g\/100 g. The daily recommended intake is 15 \u00b5g (recommendation of the European Food Safety Authority, EFSA). It is also a good source of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-a-retinol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">vitamin A<\/a>&nbsp;or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">vitamin B12<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5,17]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>In connection with fish, there is also talk about their&nbsp;<strong>mercury<\/strong> contamination. Tuna is one of the larger fish and is thus more susceptible to this. However, if it&#8217;s part of a varied diet, rather than eating it for every meal, you certainly <strong>don&#8217;t have to worry about the side effects. <\/strong>You also don&#8217;t have to be worried about heavy metals found in canned food. Cans are treated in such a way that these substances do not leak into the food contained in them. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1,8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients does tuna contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Tuna in Brine (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Tuna in Oil (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 &#8211; 120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 &#8211;&nbsp;400 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.50 &#8211; 1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Even such an ordinary food as canned tuna can be turned into a great meal. You don&#8217;t have to rely only on tuna pasta salad.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can prepare a delicious <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tuna-wrap-with-avocado-spread-and-vegetables\/#Recipes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>tuna wrap.<\/strong><\/a><\/li>\n\n\n\n<li>You might also like this <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tuna-spread-with-eggs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>tuna egg spread.<\/strong><\/a><\/li>\n\n\n\n<li>If you&#8217;re looking for something a bit exotic, prepare an unconventional&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-poke-bowl-with-rice-tuna\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>pok\u00e9 bowl.<\/strong><\/a><\/li>\n\n\n\n<li>A good snack could be, for example, <a href=\"https:\/\/gymbeam.com\/tuna-salad-mexico-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">a tuna salad<\/a> with bread.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Sardines\"><\/span>3. Sardines<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fortunately, there&#8217;s no need to limit yourself in such a healthy food group as fish, even if you have to control your spending. <strong>Sardines<\/strong> are also a relatively cheap source of protein. As in the case of tuna, they are readily available in <strong>canned form<\/strong>, whilst 100 g contains roughly <strong>18-25 g of protein<\/strong>. One <strong>125 g<\/strong> can of sardines thus contains <strong>22-31 g of high-quality proteins<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Again, the price of each version can vary, but usually, for the already mentioned reasons, <strong>sardines&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sardines-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>in brine<\/strong><\/a> <strong>are cheaper.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What other nutrients do sardines contain?<\/h3>\n\n\n\n<p>Compared to tuna, sardines are&nbsp;<strong>richer in fat<\/strong>. Even those in brine contain around 8 g of fat per 100 g. Also, don&#8217;t forget that the fat content of sardines naturally varies depending on the season in which they were caught. This fat is then, of course, part of the juice, which, together with the sardines, makes up the contents of the can. As a bonus, sardines caught in summer have a smoother taste due to the fat they accumulated.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you decide to go for <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sardines-in-olive-oil-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">sardines in oil<\/a>, be aware that their fat content \u200b\u200bcan reach up to 30 g. However, this varies by brand and product, so be sure to read the packaging.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, a higher fat content does not automatically mean a worse food. Sardines, like other sea fish, are rich in polyunsaturated fatty acids, including <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>omega-3<\/strong><\/a>, which are important for the function of the <strong>brain<\/strong>&nbsp;and&nbsp;<strong>heart<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[19,22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to healthy fats, they are also a good source of <strong>vitamin D<\/strong>,&nbsp;<strong>vitamin B12<\/strong>, and&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/selenium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">selenium<\/a>, which acts as an<strong>&nbsp;antioxidant<\/strong> in the body. <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/calcium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Calcium<\/a>, which is beneficial for our bones, is also definitely worth mentioning. Canned sardines contain plenty of it, especially in their bones. Therefore, it&#8217;s not a bad idea to eat them whole. <span class=\"tadv-color\" style=\"color: #ff6600;\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients do sardines contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Sardines in Brine (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Sardines in Oil (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 &#8211; 200 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 &#8211; 370 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 &#8211; 29 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 &#8211; 9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 &#8211; 33 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5075,28689,36262,63664,54667,54673,54646,54652,32899,60667,5951,5333\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Eggs\"><\/span>4. Eggs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>It would be hard to find a more nutritious food than eggs. They contain a wide range of different <strong>vitamins<\/strong>, <strong>minerals<\/strong>&nbsp;and other&nbsp;<strong>bioactive compounds <\/strong>and are also a great source&nbsp;<strong>of high-quality protein<\/strong>. An average <strong>egg<\/strong> contains approximately <strong>7 g<\/strong> of it. For example, one serving of an omelet made from three eggs can provide you with up to 21 g of protein. <span class=\"tadv-color\" style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What other nutrients do eggs contain?<\/h3>\n\n\n\n<p>In eggs, <strong>fat <\/strong>goes hand in hand with protein. Most of it can be found in the egg yolk, which contains about <strong>5 g of fat<\/strong>. People who are trying to<strong> lose weight <\/strong>should bear this in mind, because the three-egg omelet from earlier could easily add 15 g of fat to their daily intake, which could be a quarter of their recommended daily intake. If you want to get the protein from eggs, but you&#8217;d like to keep it low-fat, you can also buy <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/liquid-egg-whites-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">egg whites<\/a> alone. An omelet from 100 g of egg whites can give you up to 22 g of protein, while the amount of fat will be almost <strong>zero<\/strong> (but of course, this will increase a little if you prepare them in oil). <span class=\"tadv-color\" style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, the fat in eggs is largely composed of <strong>unsaturated fatty acids<\/strong>, which are healthy. There was once a claim that the <strong>cholesterol<\/strong> in eggs increases blood cholesterol levels, but it doesn&#8217;t seem to be the case.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The content of favourable nutrients of eggs certainly doesn&#8217;t end with fat and protein. They are rich, for example, in <strong>fat-soluble vitamins, <\/strong>such as <strong>vitamin D<\/strong>,&nbsp;<strong>A<\/strong>&nbsp;or&nbsp;<strong>vitamin K. <\/strong>Furthermore, they are also a good source of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/d-biotin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">biotin<\/a>, which contributes to the proper functioning of the nervous system and <strong>the maintenance of healthy hair<\/strong>. They even contain a significant amount of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/folic-acid-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">folic acid<\/a>, which is typical especially for plant foods and is necessary, for example, for&nbsp;<strong>the proper development of the fetus<\/strong> during pregnancy.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600;\">[14,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-great-reasons-to-eat-eggs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>10 Reasons to Eat Eggs<\/strong><\/a> will tell you more about this topic and the content of other nutrients.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients do eggs and egg whites contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>2 Eggs (100 g)<\/strong><center><\/center><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Egg Whites (100 g)<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">138 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.7 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is quite easy to include eggs in your diet and you don&#8217;t have to stick to just <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-three-egg-recipes-for-breakfast\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>omelette or scrambled eggs.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prepare a tasty <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tuna-spread-with-eggs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">egg spread<\/a>.<\/li>\n\n\n\n<li>Use them to prepare, for example, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-breakfast-egg-muffins-with-cottage-cheese-ham-and-tomatoes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>savoury muffins.<\/strong><\/a><\/li>\n\n\n\n<li>You can also add them to&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-savoury-oatmeal-with-poached-egg\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>savoury oatmeal.<\/strong><\/a><\/li>\n\n\n\n<li>Furthermore, eggs are used to prepare various <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-oat-pancakes-with-apple-and-cinnamon\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>pancakes<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-spelt-pancakes-with-fruit-and-peanut-butter\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>crepes <\/strong><\/a><strong>or for baking a delicious<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-yeast-dough-chocolate-babka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>dessert.<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-1124x749.jpg\" alt=\"Eggs as a source of protein\" class=\"wp-image-421931\" style=\"width:843px;height:562px\" title=\"Eggs as a source of protein\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Quark\"><\/span>5. Quark <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dairy products are good sources of protein in general. However, if you want to look at it from the price-performance point of view, quark takes the first place. 100 g of quark contains roughly <strong>9-12 g of protein<\/strong>, while&nbsp;<strong>the fat-free quark has the most protein<\/strong> of them all. What&#8217;s even better is that it&#8217;s usually the cheapest one as well.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Quark is quite unique in its <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-casein-miccelar-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>casein protein<\/strong><\/a> content. Unlike whey proteins, casein proteins are <strong>digested and absorbed more slowly<\/strong>, which is why quark is often consumed as a source of slowly digestible proteins <strong>before going to bed<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What other nutrients does quark contain?<\/h3>\n\n\n\n<p>Quark is a good source of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/calcium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">calcium<\/a>, which is absolutely necessary for <strong>the formation of bones and teeth<\/strong>,&nbsp;<strong>transmission of nerve signals<\/strong> and many other functions. It contains 70-100 mg\/100 g, while the daily recommended intake for a healthy adult is 1000 mg. Unlike plant sources, calcium from dairy products is <strong>very well absorbable<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients does quark contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fat-Free Quark (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Semi-Skimmed Quark (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Full-Fat Quark (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">69 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">131 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to incorporate quark into your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For example, add some variety to your <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-french-toast-with-quark-cream-and-raspberries\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>sweet breakfast toasts.<\/strong><\/a><\/li>\n\n\n\n<li>Have it in the form of&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-soft-cheesecake-with-poppy-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>a poppy seed quark cake.<\/strong><\/a><\/li>\n\n\n\n<li>Prepare a quark dessert <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-protein-gingerbread-dessert-in-a-jar\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>in a glass.<\/strong><\/a><\/li>\n\n\n\n<li>By mixing quark, sardines, <strong>onion<\/strong>, <strong>mustard<\/strong>, <strong>salt <\/strong>and <strong>black pepper,<\/strong>&nbsp;you can create a tasty sardine spread.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-1124x749.jpg\" alt=\"Quark as a source of protein\" class=\"wp-image-421949\" style=\"width:843px;height:562px\" title=\"Quark as a source of protein\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Greek_yogurt\"><\/span>6. Greek yogurt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Unlike classic plain yogurt, Greek yogurt boasts&nbsp;<strong>a larger amount of protein<\/strong>. While classic white yogurt has 4 g of protein per 100 g, Greek yogurt has up to <strong>10 g\/100 g<\/strong>.&nbsp;A breakfast consisting of 150 g of Greek yogurt,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/granola\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">granola<\/a>&nbsp;and fruit can provide you with at least 15 g of protein.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The higher protein content of Greek yogurt is due to the way it is produced, when&nbsp;<strong>part of the liquid whey is removed<\/strong> from classic yogurt. The yogurt then becomes thicker and more concentrated. <strong>Twice as much milk<\/strong> is used for its production compared to classic yogurt.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What other nutrients does Greek yogurt contain?<\/h3>\n\n\n\n<p>Like quark, Greek yogurt is also rich in <strong>calcium.<\/strong> It contains up to 110 mg per 100 g. It is also a source of <strong>vitamin B12<\/strong>&nbsp;or&nbsp;<strong>vitamin B2<\/strong> (riboflavin), which is needed for functional energy metabolism, nervous system or skin health. <span class=\"tadv-color\" style=\"color: #ff6600;\">[17,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients does Greek yogurt contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Fat-Free Greek Yogurt<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>5% Fat Greek Yogurt<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g *<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.3 g *<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*Fat content may vary. It depends on what kind of milk the yogurt is made from.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Tofu\"><\/span>7. Tofu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Even if you prefer plant-based protein sources or like using them to diversify your diet, there are relatively cheap alternatives for you too. One of them is <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tofu<\/a>, a product made from soy milk. This food contains approximately <strong>12-16 g of protein per 100 g<\/strong> (depending on the production method). In contrast to animal proteins, plant-based proteins are generally considered <strong>incomplete<\/strong> (they do not contain all essential amino acids in optimal amounts), but <strong>soy<\/strong>&nbsp;comes close to animal foods in terms of amino acid content.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tofu can be purchased unflavoured, with herbs, smoked or, for example, marinated. However, from the price perspective, <strong>unflavoured<\/strong> tofu<strong>&nbsp;<\/strong>is the most <strong>affordable<\/strong> choice. You can then flavour it and prepare it at home according to your own preferences.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What other nutrients does tofu contain?<\/h3>\n\n\n\n<p>Apart from being high in protein, tofu is also a good source of <strong>calcium<\/strong>.&nbsp;However, it depends on what substance is used to precipitate soy proteins during its production. <strong>If calcium salts<\/strong> are used, it contains double the amount (approx. 680 mg of calcium) compared to a product that is produced in a different way (approx. 350 mg of calcium).<span class=\"tadv-color\" style=\"color: #ff6600;\"> [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Approximately how much energy and nutrients does tofu contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/td><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 &#8211; 170 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 &#8211; 17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 &#8211; 10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>At first glance, tofu is not the most attractive food. However, you can prepare it in countless ways. How to learn to like tofu?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Use it to make a tasty&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-tofu-spread-with-sun-dried-tomatoes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>spread with sun-dried tomatoes.<\/strong><\/a><\/li>\n\n\n\n<li>Use it for a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tortilla-wrap-with-tofu-and-honey-mustard-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tortilla wrap<\/a>.<\/li>\n\n\n\n<li>Add it to your <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chocolate-tofu-pancakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>pancake<\/strong><\/a> batter.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in other plant-based foods that can replace meat, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/plant-based-meat-alternatives-which-are-the-best-how-much-protein-do-they-contain-and-can-they-fully-replace-meat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Plant-Based Meat Alternatives: Which Are the Best, How Much Protein Do They Contain, and Can They Fully Replace Meat?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-1124x749.jpg\" alt=\"Tofu as a source of protein\" class=\"wp-image-421968\" style=\"width:843px;height:562px\" title=\"Tofu as a source of protein\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Legumes\"><\/span>8. Legumes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When looking for suitable protein sources, one cannot overlook <strong>legumes<\/strong>. They contain up to <strong>20-25 g of protein per 100 g,<\/strong> and it would be hard to find a cheaper food. However, pay attention to their nutritional profile. Legumes do not contain all <strong>essential amino acids in sufficient quantities,<\/strong>&nbsp;and&nbsp;<strong>are therefore not a complete source of protein<\/strong>. In reality, this means that they are not optimally used in the body for the <strong>creation of body proteins. <\/strong>However, if you also add some <strong>animal foods<\/strong> in your diet along with them, you don&#8217;t have to worry. If you are <strong>vegan<\/strong> or if <strong>plant-based<\/strong> food is prevalent in your diet, make sure you also eat enough <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>grains<\/strong><\/a><strong>, <\/strong>possibly <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>nuts and seeds<\/strong><\/a>. By combining legumes and cereals, you will receive the right amino acids <strong>in the right ratio<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Lentils<\/h3>\n\n\n\n<p>Lentils belong to legumes with the highest protein content. They contain approximately <strong>26 g of protein per 100 g<\/strong>. A bowl of lentil soup with 50 g of lentils provides you with approximately 12 g of protein. If you add, for example, a piece of rye bread (approx. 9 g of protein), you can get roughly 21 g of protein with an optimal composition of essential amino acids from one serving.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can replace classic&nbsp;<strong>brown lentils <\/strong>with <strong>red <\/strong>or <strong>black<\/strong>. You can also get the benefits of legumes, for example, from <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-lentil-pasta-fusili-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">lentil pasta.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What other nutrients do lentils contain?<\/h4>\n\n\n\n<p>This type of legume is the richest in&nbsp;<strong>iron<\/strong>. Compared to others, it contains <strong>two to three times more<\/strong> of it. It&#8217;s also a good source of <strong>fibre<\/strong>, <strong>folic acid<\/strong>, <strong>copper<\/strong>, <strong>manganese<\/strong> and other bioactive compounds. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4,20]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients do lentils contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Brown Lentils<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Red Lentils<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Black Lentils<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">319 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">295 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">333 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">29 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">48 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can make a tasty&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-creamy-lentil-soup-with-pumpkin-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">soup<\/a> from lentils, add them to a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-light-lentil-salad-with-roasted-carrots-avocado-and-feta-cheese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">salad<\/a> or use them to make <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-spaghetti-bolognese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"vegan spaghetti bolognese. (opens in a new tab)\">vegan spaghetti bolognese.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-1124x749.jpg\" alt=\"Lentils as a source of protein\" class=\"wp-image-421983\" style=\"width:843px;height:562px\" title=\"Lentils as a source of protein\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Chickpeas<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Chickpea<\/a>&nbsp;stands out among other legumes in the content&nbsp;<strong>of essential amino acids.&nbsp;<\/strong>Their amount is actually close to <strong>animal foods<\/strong>.&nbsp;However, it is still advisable to combine it <strong>with other plant sources<\/strong> (cereals, nuts and seeds).&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What other nutrients do chickpeas contain?<\/h4>\n\n\n\n<p>Chickpeas contain a high amount <strong>of folic acid <\/strong>&#8211; more than <strong>three times the recommended daily intake<\/strong>.&nbsp;In addition, it is a great source&nbsp;<strong>of soluble fibre<\/strong>. It has a probiotic effect and has a positive effect on the composition of your gut microbiota. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How much energy and nutrients does chickpea contain?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>100 g<\/strong><center><\/center><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">51 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You don&#8217;t have to eat chickpeas only in the form of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chickpea-hummus-in-3-different-ways\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>hummus<\/strong><\/a>. It&#8217;s also suitable for <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-caesar-salad-with-crispy-chickpeas\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">salads<\/a>, as a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-creamy-chickpea-paprikash\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">substitute for meat in paprika sauce<\/a>&nbsp;or as a base&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-falafel-with-home-made-hummus\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>for falafel.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-1124x749.jpg\" alt=\"Chickpeas as a source of protein\" class=\"wp-image-422000\" style=\"width:843px;height:562px\" title=\"Chickpeas as a source of protein\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Peas<\/h3>\n\n\n\n<p>Even peas are not that far behind in their protein content. They can have up to <strong>23 g<\/strong>&nbsp;of proteins&nbsp;<strong>per 100 g<\/strong>.&nbsp;You can also enjoy them, for example, in the form of&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-pea-pasta-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pea pasta<\/a>, which contains a similar amount of nutrients. If you then add an animal-based food or grain, you get a great meal with enough complete protein.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What other nutrients do peas contain?<\/h3>\n\n\n\n<p>This legume is rich in&nbsp;<strong>vitamin B1<\/strong> (thiamine). It contains up to 0.72 mg, which is around 70% of the recommended daily intake for a healthy adult. Thiamine is necessary for good heart and nervous system function. It is also rich in, for example, <strong>magnesium<\/strong><strong>,<\/strong>&nbsp;<strong>phosphorus, vitamin K <\/strong>or <strong>fibre. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[2,17,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients do peas contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Beans<\/h3>\n\n\n\n<p>A diet full of legumes certainly doesn&#8217;t have to be boring. On top of the already mentioned lentils, chickpeas or peas, there are plenty of beans to choose from. You can try <strong>red kidney beans<\/strong>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-black-beans-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">black beans<\/a>, <strong>white beans<\/strong>, <strong>adzuki<\/strong>,&nbsp;<strong>pinto<\/strong> or, for example, <strong>mung beans<\/strong>. All of them can provide you with a significant amount of protein, ranging between <strong>20-25 g \/ 100 g<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What other nutrients do beans contain?<\/h4>\n\n\n\n<p>They are rich in&nbsp;<strong>fibre<\/strong>, <strong>folic acid<\/strong>,&nbsp;<strong>vitamin B3 <\/strong>(niacin), <strong>potassium<\/strong>, <strong>copper<\/strong>, <strong>phosphorus, <\/strong><strong>magnesium <\/strong>and many other vitamins, minerals and bioactive compounds.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How much energy and nutrients do beans contain?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><center>Red Kidney Beans<\/center><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Black Beans<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Mung Beans<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Pinto Beans<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Adzuki Beans<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">314 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">315 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">327 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">315 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">310 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">22.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There are countless ways to incorporate beans into your diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For example, turn them into a tasty <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chickpeas-and-beans-spread\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>spread.<\/strong><\/a><\/li>\n\n\n\n<li>Add them to a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-bean-salad-with-tuna\/\"><strong>salad<\/strong><\/a> or a colourful&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quick-breakfast-burrito-with-beans-avocado-and-eggs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>burrito.<\/strong><\/a><\/li>\n\n\n\n<li>Beans can also be eaten in sweet recipes, for example in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-bean-brownie-full-of-chocolate-flavour\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>bean brownies.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want some help with choosing the right plant-based protein source, read our article called <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-are-the-best-sources-of-plant-proteins-and-why-include-them-in-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>What Are the Best Sources of Plant-Based Protein, and why Should You Include Them In Your Diet?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-1124x749.jpg\" alt=\"Beans as a source of protein\" class=\"wp-image-422023\" style=\"width:843px;height:562px\" title=\"Beans as a source of protein\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Oats\"><\/span>9. Oats<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Among cereals, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/gluten-free-fine-oats-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">oats<\/a> are leading in protein content. They have an average of up to <strong>14 g of protein per 100 g,<\/strong>&nbsp;while other types only have around&nbsp;<strong>10 g\/100 g.&nbsp;<\/strong>Compared to other cereals, oats also have&nbsp;<strong>a better spectrum of essential amino acids<\/strong>. It is still an incomplete protein source, but it is close to <strong>legumes<\/strong> in terms of essential amino acids. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9,15,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What other nutrients are in oats?<\/h3>\n\n\n\n<p>Oats excel in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">fibre<\/a> content of up to <strong>10 g\/100 g<\/strong>. One 50 g serving can thus cover about <strong>a fifth <\/strong>of the recommended daily intake of fibre (<strong>the recommended daily intake is 25 g<\/strong>). The fibres specific for oats are called <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/beta-glucans-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"beta-glucans (opens in a new tab)\">beta-glucans<\/a><\/strong>, and they have a proven positive effect on <strong>lowering the level of cholesterol in the blood<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [6,12,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, oats are also rich in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/potassium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">potassium<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">magnesium<\/a>, <strong>folic acid<\/strong>&nbsp;and&nbsp;<strong>vitamin E<\/strong>, which acts as <strong>an antioxidant<\/strong> in the body.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Approximately how much energy and nutrients do oats contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">363 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>If you are tired of eating oats with yogurt every morning, try something else.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cook an interesting&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-oatmeal-with-cocoa-and-coffee\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>oatmeal with cocoa and coffee.<\/strong><\/a><\/li>\n\n\n\n<li>You can also make a savoury oatmeal, for example <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-savoury-oatmeal-with-poached-egg\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>with an egg.<\/strong><\/a><\/li>\n\n\n\n<li>Use oats to prepare <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-oat-pancakes-with-apple-and-cinnamon\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>pancakes.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about the effects and benefits of oats, read our next article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Oats: What Nutrients They Contain and Why to Include Them in Your Diet.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg\" alt=\"Oats as a source of protein\" class=\"wp-image-422053\" style=\"width:843px;height:562px\" title=\"Oats as a source of protein\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Peanuts_and_peanut_butter\"><\/span>10. Peanuts and peanut butter<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We think of peanuts as nuts, but they are actually <strong>legumes<\/strong>. The amount of protein in them is therefore higher than, for example, in almonds or other nuts, around <strong>26 g\/100 g<\/strong>. Similar to other plant-based sources, peanuts <strong>are not a well-balanced source of protein<\/strong>, because they do not contain the entire spectrum of essential amino acids in optimal quantities. However, they are a great addition to the diet, whether in the form of whole <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/peanuts-unroasted-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">peanuts<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/100-peanut-butter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">peanut butter<\/a> or&nbsp;<strong>peanut oil<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What other nutrients do peanuts contain?<\/h3>\n\n\n\n<p>Despite the high protein content, peanuts cannot be treated as legumes. They contain <strong>a high amount of fat<\/strong>. There are around <strong>49 g of fat<\/strong> in 100 g of peanuts. Therefore, you shouldn&#8217;t indulge in them too much. You can use the same recommendation as for nuts, which is the amount of <strong>1 handful per day<\/strong>, which corresponds to about <strong>30 g of peanuts <\/strong>(however, it depends on your total daily energy intake).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Peanuts contain a high proportion&nbsp;<strong>of unsaturated fatty acids<\/strong>, especially&nbsp;<strong>oleic acid<\/strong>. They are also rich in <strong>vitamin E<\/strong>&nbsp;or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-b1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">vitamin B1<\/a> (thiamine), which is an important part of carbohydrate metabolism. They also contain a high amount of&nbsp;<strong>potassium<\/strong>, <strong>magnesium <\/strong>and <strong>phosphorus<\/strong>. <span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Approximately how much energy and nutrients are in peanuts?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Peanuts (100 g)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Peanut Butter (100 g)<center><\/center><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">593 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">627 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">51 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">17&nbsp; g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Peanuts or peanut butter can also be used to conjure up interesting recipes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Make delicious <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-no-bake-biscuits-with-peanut-cream-and-chocolate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>peanut butter and chocolate cookies.<\/strong><\/a><\/li>\n\n\n\n<li>Add it to&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-peanut-butter-strawberry-jelly-bars\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>oat bars.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you want to know more about peanut butter? Our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/peanut-butter-how-to-pick-the-best-and-what-impact-it-has-on-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Peanut Butter: How to Pick the Best One, and What Impact It Has on Our Health<\/strong><\/a>&nbsp;has all the answers.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-1124x749.jpg\" alt=\"Peanuts as a source of protein\" class=\"wp-image-422071\" style=\"width:843px;height:562px\" title=\"Peanuts as a source of protein\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Whey_and_plant-based_protein_powders\"><\/span>11. Whey and plant-based protein powders<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Protein in the form of nutritional supplements, i.e. various <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">protein powders<\/a>, can also be <strong>a regular part of the diet<\/strong>&nbsp;and a source of&nbsp;<strong>high-<\/strong><strong>quality proteins<\/strong>. At first glance, it may seem that this product costs a fortune, and you might end up regretting the purchase. However, if you try to calculate how many <strong>servings<\/strong> of protein are in one package, you will find that it actually works out pretty cheap.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Whey protein<\/a>, the most popular and highest-quality protein of them all, is an excellent source <strong>of high-quality <\/strong>and&nbsp;<strong>easily digestible<\/strong> protein. The most widely used <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">whey concentrate<\/a>&nbsp;contains&nbsp;<strong>70-80% protein<\/strong>, which means that one 30 g serving will provide you with roughly 21-24 g of protein. Vegans or those who avoid whey protein, for example for health reasons, can choose from <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">plant-based protein powders<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Don&#8217;t be afraid to include protein powders in your diet. Here are some ideas for when and how to use them.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you struggle to get <strong>enough protein<\/strong> from your&nbsp;<strong>regular diet.<\/strong><\/li>\n\n\n\n<li>Protein powders are also a great help when you need <strong>to enrich your food with protein<\/strong>, but you don&#8217;t really have any other food to combine it with. An easy way to do this is to mix it, for example, into your breakfast<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vanilla-protein-baked-oatmeal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">&nbsp;porridge<\/a>.<\/li>\n\n\n\n<li>They are ideal to quickly supplement protein <strong>after a workout.<\/strong><\/li>\n\n\n\n<li>They are handy on the go or when you need some quick protein source.<\/li>\n\n\n\n<li>They can make your diet more <strong>diverse<\/strong> and interesting.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients do protein powders contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Whey Protein (Concentrate)<\/strong><center><\/center><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Plant-Based Protein<\/strong><center><\/center><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">370 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">385 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">74 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 g*<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*The content depends on the type of plant-based protein.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can read more about the differences in individual protein powders in the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-right-protein-for-weight-loss-or-muscle-growth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>How to Choose the Right Protein for Weight Loss or Muscle Growth?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"Protein powders as a source of protein\" class=\"wp-image-422086\" style=\"width:843px;height:562px\" title=\"Protein powders as a source of protein\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_much_protein_and_energy_do_individual_foods_contain_on_average\"><\/span>How much protein and energy do individual foods contain on average?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Now you have an idea about \u200b\u200bwhich more affordable foods can help you maintain a sufficient protein intake. The article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-sneak-more-protein-into-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>How to Sneak More Protein into Your Diet<\/strong><\/a> offers more tips for increasing protein intake in your diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Food (100 g)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Energy Values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Protein<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Chicken Breast<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">22.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chicken Wings<\/td><td class=\"has-text-align-center\" data-align=\"center\">191 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">17.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chicken Thighs<\/td><td class=\"has-text-align-center\" data-align=\"center\">121 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">19.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuna in Brine<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 &#8211; 120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuna in Oil<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 &#8211; 400 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sardines in Brine<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 &#8211; 200 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 &#8211; 29 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sardines in Oil<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 &#8211; 370 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Eggs<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Egg Whites<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat-Free Quark<\/td><td class=\"has-text-align-center\" data-align=\"center\">67 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Semi-Skimmed Quark<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Full-Fat Quark<\/td><td class=\"has-text-align-center\" data-align=\"center\">130 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Greek Yogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tofu<\/td><td class=\"has-text-align-center\" data-align=\"center\">145 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 &#8211; 17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lentils<\/td><td class=\"has-text-align-center\" data-align=\"center\">295 &#8211; 333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 &#8211; 26 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chickpeas<\/td><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Peas<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beans<\/td><td class=\"has-text-align-center\" data-align=\"center\">310 &#8211; 327 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Oats<\/td><td class=\"has-text-align-center\" data-align=\"center\">363 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Peanuts<\/td><td class=\"has-text-align-center\" data-align=\"center\">593 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Whey Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">370 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">74 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Food prices are gradually increasing and, generally, animal foods, which are a good source of protein, are the most expensive. However, after reading today&#8217;s article, you can see that there are ways around it. You can choose those foods that are more affordable, whilst still having a sufficient protein intake. You don&#8217;t have to neglect meat, fish or dairy products. Moreover, it&#8217;s not a bad idea to include some plant-based sources of protein in your diet as they are cheaper and will provide your body with other beneficial nutrients at the same time.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Today, more than ever, we have to bear in mind food prices while shopping. Among the most expensive items is meat and other animal products. However, there are also cheaper foods that contain plenty of protein. Read on to find out which ones.<\/p>\n","protected":false},"author":156,"featured_media":421857,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6665,7349,6269,7121],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-422925","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-eating-plan","9":"tag-nutrition","10":"tag-protein-2","11":"tag-protein-powder","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Affordable Protein-Rich Foods - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cheap, affordable and high-quality protein-rich foods that can diversify your diet. Choose between animal and plant-based protein sources.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/affordable-protein-rich-foods\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Affordable Protein-Rich Foods - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Cheap, affordable and high-quality protein-rich foods that can diversify your diet. 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