What products contain protein and where is it most abundant?

Protein is one of the most important nutrients, essential for the proper functioning of our body. It plays an important role in the construction and regeneration of tissues, as well as supporting the immune system and the production of enzymes and hormones. Therefore, it is useful to know  what foods contain the most protein? We'll take a look at different sources of protein and see which foods are richest in this essential nutrient.

What foods contain protein?

Protein can be found in many different foods. What foods have protein in them? Let's check examples.

Animal products

Animal products are excellent sources of protein. These include meat, fish, eggs and dairy products. Meat from the likes of chicken, for example, is rich in protein and provides all the essential amino acids the body needs to build and repair tissues. Fish, in addition to its high protein content, also provides healthy omega-3 fats that support heart and brain health. Eggs are one of the most complete sources of protein, containing all essential amino acids in ideal proportions. Dairy, is another excellent source of protein, which supports muscle building and bone health.

Plant products

What food has protein in it besides animal products? Plant products can also be rich in protein, although some may not contain all the essential amino acids. However, the right combinations of plant protein sources can provide complete protein. Legumes, which are present in Bio Planet's BIO Legume Mix, are also an excellent source of protein and can be used in salads, soups and hummus. Another valuable product is Bio Planet's Red Lentils BIO, which is an excellent source of protein for vegetarians and vegans. Plant-based products can be especially valuable for those looking for protein in a plant-based diet. Grains, nuts, seeds and legumes offer a variety of plant proteins that can support a healthy diet. Chia Seeds 200g Pięć Przemian and Bio Planet gluten-free shelled sunflower seeds are excellent examples of protein-rich seeds that can be added to yogurts, smoothies and salads. BIO NaturaVena Almonds and BIO NaturaVena Italian Nuts are nuts that provide protein and healthy omega-3 fats to support heart and brain health.

What foods contain complete proteins?

Complete proteins, containing all the essential amino acids in the right proportions, can be found mainly in animal products and a few plant sources. Among the most important sources of complete protein are

• meats such as chicken, turkey, beef and pork, as well as fish and seafood, including salmon, tuna and shrimp,
• eggs are also an excellent source of complete protein, as are dairy products such as milk, yogurt and cheese,
• plant-based sources of complete protein include soybeans and their processed foods, such as tofu, tempeh and edamame, which provide all the essential amino acids. Quinoa, although technically a seed, also contains complete protein, making it an excellent choice for those on a plant-based diet.

Including these foods in your diet helps provide your body with the essential amino acids it needs for proper function and recovery.

What foods contain the most protein?

When considering what foods contain the most protein, it is worth noting those foods that have a high protein content per 100 grams. Here are some examples:

• Protein supplements depending on the type (whey, vegetable, casein), they can contain 70 to 90 g of protein per 100 g of product,
• Chicken breast: approximately 31 g of protein,
• Turkey breast: about 30 g of protein,
• Beef (lean, cooked): about 26-28 g of protein,
• Pork (lean, cooked): about 25-27 g of protein,
• Salmon: about 20-25 g of protein,
• Tuna (fresh, cooked): about 25-30 g protein,
• Shrimp: about 20-24 g of protein,
• Eggs: about 13 g of protein,
• Greek yogurt: about 10 g of protein,
• Cottage cheese (lean): about 11-13 g of protein,
• Cheese (e.g. cheddar, mozzarella): about 20-25 g of protein,
• Lentils (cooked): about 9 g of protein,
• Chickpeas (cooked): about 8-9 g of protein,
• Beans (cooked): about 7-9 g of protein,
• Quinoa (cooked): about 4-5 g of protein,
• Tofu: about 8-10 g of protein,
• Edamame (cooked): about 11 g of protein,
• Almonds: about 21 g of protein,
• Cashew nuts: about 18 g of protein,
• Chia seeds: about 17 g of protein,
• Flax seeds: about 18 g of protein.

Including these protein-rich foods in your diet provides your body with the essential nutrients it needs to function properly. Remember to combine these foods with other nutrient-rich foods to create a well-balanced and healthy plan

What foods contain protein? Summary

There are many sources of protein, both animal and plant-based, that can meet our daily needs for this important nutrient. Here are the key findings:

• What foods contain protein? Animal products, such as meat, fish, eggs and dairy, and plant foods, such as seeds, nuts, legumes and grains.
• What foods contain complete proteins? Mainly animal products, but the right combinations of plant foods can also provide complete protein.
• What food has highest protein? Foods such as beef, tuna, eggs, and plant-based protein sources such as pea protein, chickpeas and lentils.

By choosing a variety of protein sources, we can provide our bodies with all the essential amino acids, promoting health and well-being.