High protein foods
founder
2025-06-10 11:33:46
0order
High protein foods refer to foods rich in protein, which are crucial for maintaining muscles, promoting metabolism, enhancing immunity, and repairing tissues. Below is a categorization of high protein foods for easy selection:
🥩 1、 Animal based high protein food (high-quality protein, containing all essential amino acids)
| food | Protein content (per 100 grams) | characteristic |
|---|---|---|
| Chicken breast (skinless) | About 31g | The first choice for low-fat and fitness enthusiasts |
| Beef (lean) | About 26g | High iron content, helpful for hematopoiesis |
| Turkey meat | About 29g | Low fat, high protein |
| Pork tenderloin | About 22g | Relatively thin, suitable for daily intake |
| Fish (such as salmon) | About 20-25g | Containing omega-3 fatty acids, beneficial for the heart and brain |
| shrimp | About 24g | Low fat, low calorie |
| Eggs (whole eggs) | About 13g | High protein bioavailability |
| milk | About 3.4g | Liquid protein, suitable for breakfast |
| Cheese (Parma, etc.) | About 28g | Concentrated milk protein, but high in fat |
| Yogurt (Greek style) | About 10g (150g per cup) | Can be paired with fruits for consumption, suitable for weight loss period |
🌱 2、 Plant based high protein foods (suitable for vegetarians)
| food | Protein content (per 100 grams) | characteristic |
|---|---|---|
| tofu | About 8g | Low fat, easily digestible |
| Soybean milk (sugar free) | About 3.5g | Plant protein beverage |
| Soybean (dry) | About 36g | Protein King in Plants |
| Black beans/mung beans | About 20-24g | Rich in dietary fiber |
| pea | About 5-7g | Can be made into pea protein powder |
| Lentils | About 25g | High protein retention after cooking |
| Quinoa (ripe) | About 4-5g | Complete source of plant protein |
| Nuts (such as almonds) | About 20-25g | Simultaneously rich in healthy fats |
| peanut | About 25g | Pay attention to controlling oil intake |
| plant protein powder | Approximately 20-25g per spoonful | Substitutes such as peas, rice protein, etc |
🥚 3、 Protein supplements (exercise supplements)
| Food/Products | Protein | Applicable situation |
|---|---|---|
| Whey protein powder | About 20-30g per spoonful | Easy to absorb, suitable for post workout use |
| Casein | Approximately 20g per spoonful | Slow release protein, suitable for bedtime |
| Plant protein powder (peas, etc.) | Approximately 20-25g per spoonful | Used by vegetarians, with good digestion |
| Egg White Protein Powder | Approximately 20g per spoonful | Zero fat, suitable for weight loss period |
💡 Recommended intake reference (for adults)
-
General population:0.8-1.2 grams per kilogram of body weight per day
-
Fitness and muscle building:1.6-2.2 grams per kilogram of body weight
-
Advanced age/surgical recovery:1.2-1.5 grams per kilogram of body weight
Previous article:What kinds of bean curd jelly served with sauce
Next article:How many raw peanuts can be eaten in a day
relevant content
Hot
Can fish eat leftovers?
It is not recommended for fish to eat leftovers for a long time. Occasionally eating a little bit is not a problem, but the following points should be noted: ✅ Prerequisite for eating: no spoilage: leftover food ..
How much can Huiyuan Juice be consumed in a day
Although Huiyuan Juice is a well-known juice brand, it is consumed daily due to its high sugar content (even "100% juice" contains natural fructose) ..
Detailed explanation of time difference conversion between Los Angeles and Beijing time ..
Los Angeles uses Pacific Time (PST/PDT), while Beijing Time is China Standard Time (CST, UTC+8). Currently ..
Domestic domain name registration can use CF's d
In principle, it is not allowed to directly use Cloudflare (CF) DNS for domain name registration (i.e. ICP registration) in China, for the following reasons ..
The correct method for brewing probiotics
The brewing method of probiotics should pay attention to temperature, water quality, and timing, otherwise it may affect the activity of probiotics. Here is a scientific and practical brewing guide: ✅ correct. ..
Similar to Deepseek. Bean buns k...
In the field of AI big models in China, such as DeepSeek, Doubao, and Kimi intelligent assistants ..
Analyzing sleep problems from the perspective of traditional Chinese medicine: difficulty falling asleep ..
From the perspective of traditional Chinese medicine, sleep disorders (including difficulty falling asleep, lack of drowsiness, easy awakening, early awakening, etc.) are closely related to the dysfunction of the human organs and the imbalance of qi, blood, yin and yang ..
Expose the myth of 'Jewish control over America': ..
Revealing the myth of 'Jewish control over America': A historical and factual analysis shows that the claim of Jewish control over America is a baseless conspiracy theory ..
The core points of nonviolent communication: four steps to build ..
Nonviolent Communication "is written by Marshall Luxembourg
Can AI completely replace search engines
The current industry consensus on whether AI can completely replace search engines is that in the short to medium term, AI is unlikely to completely replace search engines ..