Proteins are fundamental to our life. After all, all cells in the human organism contain proteins, and after water, they are the most abundant substance in the body.
The nutrient is necessary for the repair of cells and the formation of new cells and is essential for the growth and development of children, adolescents, and pregnant women.
The Complete Proteins
The basic structure of a protein is a chain of amino acids. Foods rich in proteins are broken down into amino acids during digestion, and the body needs a certain number of these substances on a large scale for its health to be maintained.
Amino acids are divided into essential, non-essential, and conditional groups. The essential ones are those that the organism needs but cannot produce. Therefore, they must be acquired through food.
10 Protein-Rich Foods
Now that we know what proteins do and what lean and complete proteins, let’s check out a list that brings some protein-rich foods.
1. Skinless Chicken Breast
It makes our list both a lean protein and a complete protein source. White meats like chicken are the leanest options. In addition, chicken is also a source of selenium and B vitamins.
All types of poultry, including chicken breast, are considered complete protein foods.
2. Skimmed Milk
Skim milk is practically fat-free and has a good amount of complete proteins. In a 200ml glass of milk, we find 6g of protein.
Eggs are considered lean protein foods, as a large boiled egg provides 6.26 g of protein, with 5.28 g of total fat and approximately 1.6 g of saturated fat.
In addition, the egg is also classified as a complete protein.
4. Natural Yogurt
Natural yogurt is white yogurt with no added flavor or sugar. In a 160g unit, there are about 6g of protein and almost no fat.
Natural chunky tuna has 12g of protein in 3 tablespoons and less than 1g of fat. In 100g of tuna sashimi, we have 23g of protein and only 1g of fat. We also find a similar proportion in tuna canned in water. There are 25.5 g of complete proteins and only 1 g of fat.
6. Low-Fat Or Zero-Fat Cheeses
Low-fat cheeses such as cottage cheese and ricotta are examples of foods rich in lean protein. Another advantage over dairy products is that they are also on the list of foods classified as complete proteins. In two tablespoons of cottage cheese, we have about 6g of total proteins and 1.8g of fat. In a 30g slice of ricotta, there are about 5g of protein and 2g of fat.
Soybean and soy-derived products such as tofu. In 100g of cooked soy, there are 16g of complete proteins, and in 100g of soft tofu, about 5g of protein. In 100g of hard tofu, there are about 7g of complete proteins.
8. Pork Chop
Pork also makes the list of foods rich in protein, in lean proteins.
Pork loin and loin chops are examples of pork considered lean. A serving of approximately 85 g of pork chops has 23 g of protein, provides vitamin B1, vitamin B3, and vitamin B12, and has only 2 g of saturated fats.
Some examples of pork as complete proteins include center-cut pork chops and pork loin.
Fish, in general, is an excellent source of complete lean protein. Most of them have between 1g and 5g of fat per 100g and between 16g and 26g of complete protein. These are excellent and super healthy values.
An example of food classified as complete vegetable protein is quinoa, a grain that contains 9 g of protein in each serving of a cup of cooked food. It’s a great full protein option for vegetarians too.
Quinoa is also classified as a lean protein because it has 2.22 g of total fat and 0.22 g of saturated fats found in a 100 g serving of cooked food.
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