What are proteins in?
Nutrition
What are proteins in?
Protein is an important nutrient because it provides your body with calories and amino acids. Amino acids are in fact building blocks for our body cells. But what is protein in? And in what amounts? Below is an overview of protein-rich products divided into plant and animal sources.
Plant sources
What are proteins in? You can find these in nuts, seeds, legumes, vegetables and grains. These products do not contain all the amino acids your body needs. That is why we do not call these proteins complete. Compared to the animal variety, they do have a number of advantages. They are easy to digest, less environmentally damaging and less likely to cause cardiovascular disease or colon cancer. They are also full of fiber, vitamins and minerals.
Nuts and seeds
What are proteins in? Nuts and seeds are a source of unsaturated fats, proteins, iron, fiber, vitamins B and E. They also contain many other minerals and antioxidants. The amount in nuts and seeds can be compared with the animal products meat and fish. Only the composition of essential and non-essential amino acids can differ in this. A small handful of nuts and seeds a day is good for your health. This makes them an excellent snack or delicious as a topping over a salad.
| Type nuts and seeds | protein | How many grams of protein per 100 grams |
|---|---|---|
| Hemp seed | 33.2 | |
| Sunflower seeds | 27.0 | |
| Pine nuts | 27.0 | |
| Peanuts | 26.0 | |
| Pumpkin seeds | 27.0 | |
| Sesame seeds | 20.9 | |
| Chia seed | 19.8 | |
| Almonds | 19.5 | |
| Pistachios | 17.5 | |
| Cashew nuts | 15.6 |
Legumes
What are proteins in? legumes. With legumes you can think of kidney beans, peas and lentils. They are rich in proteins, carbohydrates, fiber and vitamin B. They also contain many minerals, such as potassium, iron, zinc and magnesium. Besides nuts and seeds, they are one of the best plant sources. This makes them very popular with vegetarians as meat substitutes. A disadvantage is that the proteins are not complete. One or more amino acids are missing. Vegetarians therefore have to make up for this shortage in a different way. For non-vegetarians, legumes are a nice addition to a meal with meat or fish
| Type of legumes | protein | How many grams of protein per 100 grams |
|---|---|---|
| Lentils | 10.0 | |
| Black beans | 9.0 | |
| Lima beans | 8.0 | |
| Kidney beans | 7.8 | |
| Brown beans | 7.6 | |
| Chickpeas | 7.5 | |
| White beans | 7.5 | |
| Pea | 6.6 | |
| Capuchins | 6,5 | |
| Broad beans | 4,5 |
Vegetable
What are proteins in? Vegetables. Compared to other vegetable sources, vegetables contain relatively the least protein. However, they are great sources of vitamins, minerals and fiber. That is why they are indispensable in a healthy and varied diet. The amount present differs per vegetable. In the table you will find a selection of vegetables.
| Vegetable type | protein | How many grams of protein per 100 grams |
|---|---|---|
| Kale (raw) | 4.3 | |
| Green cabbage (raw) | 4.3 | |
| Brussels sprouts | 3,8 | |
| Broccoli (raw) | 3,3 | |
| Pointed cabbage | 3.0 | |
| Mushrooms | 2.7 | |
| Avocado | 2,6 | |
| Spinach | 2,5 | |
| Green beans | 2,5 | |
| Cauliflower | 2.0 |
Cereals
What are proteins in? Cereals. Grains are, for example, wheat, rice, oats and spelt. Products are made from this, such as spelled flour, oat flour, bread and pasta. Grains are high in protein, fiber and carbohydrates. In addition, important vitamins such as B1, B2, B6 and E. But also minerals such as iron, calcium, phosphorus, potassium, magnesium and zinc. They are rich in the essential amino acids methionine and tryptophan. However, the essential amino acids lysine and isoleucine are missing. You can find these in legumes, for example. It is therefore recommended to eat a varied diet.
| Grain type | protein | How many grams of protein per 100 grams |
|---|---|---|
| Soy flour (raw) | 37.5 | |
| Oatmeal | 14.9 | |
| Spelt flour | 13.3 | |
| Whole wheat flour | 11.4 | |
| Self-raising flour | 10.5 | |
| Silver rice | 7.5 | |
| Couscous | 7.5 | |
| Basmati rice | 7.0 | |
| Paste | 5.0 | |
| Corn | 3.5 |
Animal sources
What are proteins in? Animal sources. You can find these in meat, fish, dairy and eggs. They contain all the necessary essential and non-essential amino acids. This is why they are called complete proteins. This type is very similar to the body’s own protein. Therefore, it is absorbed faster by your body, than the vegetable variety.
Fish
What are proteins in? Fish. Fish is a good quality source. It contains between 6 and 18% proteins. However, the actual amount depends on the type of fish. It also depends on whether it is a wild or farmed fish. Wild fish usually contain more of this nutrient. In addition, it is also full of good fats and omega 3 fatty acids. Unlike meat, fish is easily digestible for your body.
| Type fish | protein | How many grams of protein per 100 grams |
|---|---|---|
| Stockfish | 32.0 | |
| Caviar | 26.1 | |
| Tuna (natural canned) | 25.9 | |
| Salmon (smoked) | 25.0 | |
| Squid | 24.5 | |
| Kibbeling | 24.5 | |
| Mackerel | 24.0 | |
| Tasty mouth | 23.5 | |
| Herring | 22.1 | |
| Cod filet | 22.0 |
Meat
What are proteins in? Meat. When you think of animal products, you quickly think of meat. This is therefore the food source that is richest in complete proteins, namely 20 to 30%. Meat contains saturated fats, which can affect your cholesterol levels. It is therefore recommended to wipe off fatty meat products with lean meat products. Lean meat contains a lot of this nutrient and little saturated fat.
| Type of meat | protein | How many grams of protein per 100 grams |
|---|---|---|
| Partridge | 35.0 | |
| Pheasant | 30.5 | |
| Beef steak | 30.0 | |
| Chicken fillet | 30.0 | |
| Baked bacon | 29.1 | |
| Hare chop | 28.0 | |
| Entrecote, veal | 26.0 | |
| Hachee meat | 25.0 | |
| Steak | 23.8 | |
| Pork tenderloin | 22.8 |
Dairy
What are proteins in? Dairy. Dairy products are products produced exclusively from milk. Think of: cheese, yogurt, whipped cream and buttermilk. Eggs are therefore not included. This is a common mistake, just like mayonnaise. Milk protein is of high quality and consists of casein micelles, serum proteins (also called whey proteins) and other proteinaceous substances. However, the amount differs per dairy product.
| Dairy type | protein | How many grams of protein per 100 grams |
|---|---|---|
| Parmesan cheese | 40.0 | |
| Cheese 48+ | 24.5 | |
| Semi-skimmed cottage cheese | 12.0 | |
| Full cottage cheese | 7.8 | |
| Whole yogurt | 3,8 | |
| Whole milk | 3.7 | |
| Semi-skimmed yogurt | 3.5 | |
| Semi-skimmed milk | 3,4 | |
| Buttermilk | 2,5 | |
| whipped cream | 2.0 |
Eggs
An egg is a relatively cheap and healthy source that contains all the essential amino acids. The egg consists of two parts: the white and the yolk. Each part has its own qualities. The egg yolk contains the most proteins. It is rich in vitamins, minerals and fat. Only 1.5 out of 4 grams of fat is saturated fat. The protein, on the other hand, contains no fat at all and is low in calories. It is also rich in vitamin B complex. In short, the egg yolk contains by far the most nutrients. This is not surprising given that the yolk contains food for an unborn chick.
| Egg size | protein | How many grams of protein per 100 grams |
|---|---|---|
| S | 6.2 | |
| M | 7.2 | |
| L | 8.4 | |
| XL | 9.3 |
How much protein per day?
An adult needs an average of 0.8 grams per kilogram of body weight. But exactly how much you need depends on several factors. Think of: your age, health, lifestyle and personal goals. People who want to lose weight, increase muscle mass or who are growing have a greater need for a protein-rich diet. Also people who are pregnant, recovering from a wound or the elderly benefit from extra nutrients. Therefore, make sure you have a varied diet with protein. Want to know more? The food center has useful information about this.