What contains a lot of proteins?
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Protein is an important nutrient for the body. It maintains muscle tissue and is therefore a well-known term in the fitness world. But what is protein and how much of it do you need? When you exercise, do you need more protein? Finally, what kind of food does you find the most protein in?
What is protein?
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Protein is a nutrient and provides amino acids and calories. The amino acids are the building blocks for the protein in the body cells. Another word for protein is "protein".
How much protein do you need?
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Children For a baby aged 0 to 2, 1.8 grams of protein per kilogram of body weight is recommended per day. For a baby of 3 to 5 months this is 1.6 grams and for a baby of 6 to 11 months this is 1.4 grams. In children aged 1 to 13 it is 0.9 grams of protein per kilogram of body weight.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Adults
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The number of grams of protein per day can be different for everyone. For an adult who does not exercise, 0.8 grams of protein per kilogram of body weight is recommended. So someone who weighs 70 kilos needs at least 56 grams of protein per day.
Exceptions for women
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It is recommended for pregnant women to consume 0.9 grams of protein per kilogram of body weight per day. 1 gram is recommended for breastfeeding women.
Is too much protein harmful?
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Taking too much protein has a number of negative consequences. Protein-rich foods often have a relatively high amount of saturated fats. It is advisable not to consume too much of this because it increases the risk of cardiovascular disease. In addition, the other proteins can be stored by the body as fat and you gain weight.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Too much protein and kidney damage?
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The kidneys break down the protein into urea, which is then excreted in the urine. Scientists claim that if you consume more than two grams per kilogram of body weight per day in protein, you can overload your kidneys. However, this is based only on theory. Because no scientific research has shown that high protein intakes lead to kidney damage or kidney failure in people with healthy kidneys. If you make sure you drink enough water, you will prevent the concentration of proteins in your kidneys from becoming too high.
Protein in meat
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Meat is a good source of protein. Still, not all meat is healthy to eat. What you should especially avoid is processed meat. This includes, for example, burgers, frikadellen and sausages. If you want to eat healthy meat with a lot of protein, you end up with lean meat. Below is meat with a large amount of protein per 100 grams.
Protein in fish
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Type of fish Amount of grams of protein per 100 grams Stockfish, dry 80 Stockfish, soaked 32 Tuna, plain, canned 25.9 Smoked salmon 25g Squid, cooked 24.5 Mackerel, prepared 24 Sole, flatfish cooked 23.4 Salmon trout, prepared 22.7 Sardines, oil, canned 22.5 Trout, prepared 22.1 Smoked herring 22.1 Cod, cooked 22 Bone, cooked 21 Anchovies, fresh 20.1 Swordfish 19.5 Haddock, unprepared 19 Pollock 18 Eel, smoked 17.8
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
Protein in dairy
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Type of dairy Amount of grams of protein per 100 grams Permesan cheese 40 Cheese, sprinkle 35 Cheese 10 33.5 Cheese 20 32 Gruyere cheese 29.5 Swiss cheese 28.9 Emmental cheese, cheese 45 28.7 Cheddar cheese 50 25.4 Saint Paulin, Cheese 25 Reindeer milk 10.8 Low-fat cottage cheese 10.3 Greek yogurt 10.3 Chocolate milk 32% cocoa 9.2 Skimmed milk 5.1 Buttermilk 3.5
Protein in nuts
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Kind of nut Amount of proteins per 100 grams Pistachios, unsalted 19.5 Cashews 18.5 Pistachios, roasted, salted 17.5 Walnuts 14.4 Hazelnuts 14.2 Brazil nuts 14 Macadamia nuts 9 Pecans 8.5
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
Protein in other foods
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Description Amount of grams of protein per 100 grams Caviar 26.1 Peanuts, unsalted 26 Peanut butter gem 26 Egg, whole egg, fried 13.5 Oatmeal 13.1 Egg, whole egg, boiled 12.9