Foods rich in Proteins


Any healthy diet should have the presence of proteins. These are essential for various functions of the body, including the formation and maintenance of tissues, transport of oxygen through the blood, the functioning of hormones and biochemical reactions in the body (such as, for example, digestion), the defense by antibodies, etc.

Human beings need protein to stay healthy. Do you want to know in which foods to find them? We will let you know the best protein-rich foods so that you increase your consumption of this important element in any diet.

Keep in mind that to know how much protein you need daily should consult with a physician, because it depends on several factors such as your weight and level of physical activity.


The Canada Food Guide recommends eating at least two servings of 75 grams of fish a week. Fish gives us so much protein as meat, plus iron and vitamin B12. It can be salmon, herring, rainbow trout… which you like!


A medium egg gives us 6.5 grams of protein, so three eggs provide 19.5 grams of proteins, which is half of the total consumption of protein daily that an average person needs. Eggs are rich in high protein but you must consume them in moderation, as a medium egg provides 70 to 85 calories.

Lean meats

If you are a fan of meat, try to choose leaner cuts, i.e. those have least amount of fat to protect your health. It is recommended to consume 175 grams of lean meat per day to get enough protein.

In addition, according to the DASH – dietary approach to combat hypertension – also helps reduce high blood pressure, and therefore prevent heart disease and cardiovascular accidents (strokes).

Nuts and legumes

These small foods are excellent for our health, because legumes provide us with large amount of protein (a cup of lentils provides 18 grams) and complex carbohydrates and little amount of fat.

Dried fruit, on the other hand, are a source of protein, good fats and are slow-burning, helping us to feel full for longer. Therefore, they also help on a diet to lose weight.


Do you like chicken or Turkey? Excellent! Because these foods also provide proteins, vitamins of the B complex and zinc, and low in saturated fat. Always choose white meat and consume them without the skin. In 100 grams of chicken you get 21 grams of protein.

Low-fat dairy

We generally associate with milk and their products with calcium, and forget that they are also a good source of protein and vitamin D. The Canada Food Guide suggests the consumption of 2-3 servings of dairy foods each day for adults. It may be two cups of low-fat milk, yogurt and other alternatives.

We have just discovered that the foods rich in proteins are many and varied. What all of them more often integrate your diet?

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