Essential nutrients for the proper functioning of the body, proteins provide energy and allow the body to defend itself. But apart from meat, where do we find them? What if you are a vegetarian? List of foods (plants, cheeses, meats...) the richest in protein.

What is protein?

Protein is, along with carbohydrates and fats, one of the three families of macronutrients present in the diet bringing energy to the body. Proteins play an essential role in the formation of all living tissues, muscles, and bones, participate in the renewal of skin cells, hair, nails, and contribute to the formation of digestive enzymes and hormones. Finally, they help defend the body against viruses and diseases.

There are two types of proteins:

► Proteins of animal origin (found in meat, fish, seafood, crustaceans, eggs, and dairy products). Note that Graubünden meat is very rich in protein (37 g per 100 g) and remains much less fat than other cold cuts of meats (5% fat). Foods of animal origin such as meat, fish, and dairy products have a high protein content of high nutritional quality (composition of essential amino acids, digestibility by the body ...).

► Proteins of plant origin (present in legumes, cereals, vegetables...), are less rich in essential amino acids than animal proteins. The foods of plant origin richest in protein are oleaginous fruits (peanuts, almonds, pistachios, nuts), legumes (lentils, beans, peas), or cereals (quinoa, spelled, buckwheat).

List of foods richest in protein (excluding meat)

►Parmesan cheese: This cooked pressed cheese contains 39 g of protein per 100 g (10.5 g of protein per 30 g serving). Parmesan cheese also has a high content of calcium (383 mg per 30 g), lactose, vitamin D and phosphorus. Good to know: among the most protein cheeses, we find in second place emmental (29 g per 100 g), followed by comté and Mimolette (28 g per 100 g).

►The egg: The egg is a very interesting animal protein. Consumed whole, it contains 12 g of protein per 100 g (16 g per 100 g in the yolk and 11 g per 100 g in the white). A large egg weighs about 50 g, so it provides you with 6 g of protein. Good to know: eating 2 eggs is equivalent to eating 100 g of meat or fish.

► Albacore tuna: a source of complete protein (31 g per 100 g), albacore tuna contains many nutrients such as phosphorus, selenium, vitamins A, B, and D. It is also an excellent source of omega 3 fatty acids and is recommended as part of cholesterol-lowering diets. They also participate in the proper functioning of the immune system.

► Almonds: these oleaginous fruits contain a lot of protein (30 g per 100 g), in addition to having a high content of magnesium and monounsaturated fatty acids. They also facilitate intestinal transit. Good to know: prefer dry roasted almonds or unsalted dried almonds, less rich in fat than almonds roasted in oil.

► Sardines: in addition to containing a lot of protein (30 g per 100 g), sardines are particularly interesting for their calcium, vitamin D, selenium, and phosphorus content. Their richness in omega 3 unsaturated fatty acids gives them protective effects on health and on the reduction of the risk of cardiovascular diseases.

►Peanut butter: source of vegetable protein (25 g per 100 g), peanut butter is a good contribution of vitamins B and E, magnesium, antioxidants, and zinc participating in the proper functioning of the immune system. And good news, contrary to what one may think, it is a source of 'good fats. Good to know: prefer organic peanut butter that does not contain refined fats.

► Lentils: These legumes are rich in protein (25 g per 100 g, they lose a little protein when boiled), fiber, antioxidants, minerals, and complex carbohydrates that make them an interesting source of energy. Good to know: lentils also have a high content of iron, B vitamins phosphorus, and potassium.

► Cod/cod: the lean flesh of cod offers complete proteins (18 g per 100 g) that provide all the essential amino acids to the body. This fish is also rich in iodine, B vitamins, omega 3, and selenium, which prevent the formation of free radicals in the body. Good to know: cod (cod) is one of the least fatty fish.

► Nuts: these oleaginous fruits provide a lot of complete protein (15 g per 100 g), omega 3 fatty acids, vitamins E and B, trace elements such as potassium, phosphorus, magnesium, calcium, and iron.

Good to know: nuts are rich in fiber and phytosterols that help lower 'bad cholesterol.

► Quinoa: its protein content is particularly high (15 g per 100 g) for a cereal, also rich in manganese that helps fight against the formation of free radicals, iron, and copper. Quinoa also contains polyunsaturated fatty acids, many micronutrients, and soluble fiber that can be used to treat cardiovascular disease and type 2 diabetes.

Good to know: quinoa does not contain gluten and is suitable for intolerances.

The most protein-rich meats

Beef cheek (39.2 g/100 g, according to ANSES's Ciqual table)
Graubünden meat (38.9 g/100 g)
Veal shank (37.4 g/100 g)
Pork cutlet (36 g/100 g)
Leg of lamb (35.2 g/100 g)
The most protein-rich cheeses
Grana Padano Parmesan cheese (33 g/100 g)
The mimolette (33 g/100 g)
Tomme (30 g/100 g)
Dry goat cheese (30 g/100 g)
Gruyère (28 g/100 g)

The most protein-rich plants

Spirulina (57.5g/100g)
Soybeans (38g/100g)
Lupine seeds (36.2g/100g)
Pumpkin seeds (35.6g/100g)
Dried parsley (29g/100g)
Coral lentils (27g/100g)

What is the recommended daily dose?

It is recommended to consume about 50 g of protein daily for women, and 60g for men. The daily protein requirement increases from the age of 50 and increases to 70 g (same requirements for pregnant women).