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What contains a lot of protein?

Florian Fermin
Florian Fermin

Which foods are high in protein? What should you actually eat to get enough protein?

Proteins (proteins) are an important nutrient for our body. Firstly, it provides calories, from which we can obtain energy for movement and body processes. In addition, protein provides amino acids. Amino acids are building blocks for our body, which we can then use to make our own protein. Some of these amino acids from food are non-essential: our body can also make them itself. Another part is essential: we have to get it from food because our body cannot produce it itself. Then you also have a number of amino acids that are semi-essential: most people can make them themselves, except for certain diseases and conditions. So it turns out: proteins from food are very important! But what exactly are they in?

Protein-rich products (source)

  • Fish

    Fish is very healthy: it contains healthy omega fats and a lot of other nutrients. So is protein! On average, it contains 20 grams of protein per 100 grams. For example, choose tuna or salmon, which are very healthy and high in protein.
  • Legumes

    Examples of legumes are brown, white and black beans, capuchins, lentils, chickpeas, split peas, kidney beans and soybeans. These are incredibly healthy: they contain a lot of fiber, iron, protein and other good nutrients. 1 serving spoon contains an average of 4 grams of protein.
  • Meat

    Meat contains a lot of protein, as much as 20 to 30 grams per 100 grams. Do choose the healthier types of meat: chicken and beef are a lot healthier than pork.
  • Egg

    An egg contains an average of 7 grams of protein. That's easy protein intake!
  • Dairy

    On average, dairy contains a lot of protein. There are of course many different dairy products, so it differs per product how high protein it really is. Therefore, choose dairy products with the most protein, such as low-fat quark (about 15 grams of protein per 150 grams).
  • Nuts

    Nuts contain many healthy nutrients, and also a lot of protein! It is best to choose peanuts (26 grams of protein per 100 grams), almonds (21 grams of protein per 100 grams) or pistachios (20 grams of protein per 100 grams), which contain the most proteins.

So you see: plenty of options to get your daily proteins! Fortunately, most Dutch people already get enough protein without really paying attention. But if you do strength or endurance sports, it is of course good to eat some extra protein. Try to go for the vegetable proteins, because they are a lot less harmful to the environment!

Would you like more information about health, lifestyle and nutrition? See here more blogs.