Ten of the richest protein sources

Proteins, along with fats and carbohydrates are the most important elements of every meal. The amount of proteins people should consume is still an open question, but there is a general nutritionists’ opinion that women aged 19 to 70 should consume no less than 46 grams of proteins, while men on the same age no less than 56 grams of proteins.

Since the proteins are so important for everyone’s diet, and especially the sportspeople, we present you the ten richest protein sources:


There is 35,8 to 41,6 grams of proteins in 100 grams of parmesan cheese. If the parmesan is too expensive for you, you can replace it with dry hard cheese. When choosing the type of cheese, press it with your fingers and choose the hardest one. The hardness is a sign that the cheese has the driest elements and is full of proteins.

Baked soya

The bakes soybeans are an excellent source of vegetative proteins. They can be found in every store in small packages, and you can use as a delicious protein snack. There is about 40 grams of protein in 100 grams of soybeans.
Veal and baby beef. Choose lean slices of meat. A slice of 100 grams of meat has about 36 grams of proteins.

Pumpkin and watermelon seeds

100 grams of pumpkin seeds have 33 grams of proteins, and 100 grams of watermelon seeds have about 31 grams of proteins. I suppose you’re surprised by the fact that the watermelon seeds are mentioned here, but it is a fact and a proof that you are not familiar with the Eastern nutritious habits. In some African countries such as Nigeria, the watermelon seeds are used in some soups and stews, and in most of the Asian countries they are served baked, as snacks. Yet, they are not recommendable for people that are trying to lose weight, since they have high percentage of fats (50%) and are high in calories.

Chicken, turkey, lamb and pork

100 grams of chicken (white) meat has 32 grams of proteins, and pork has about 30 grams. All the lean parts of the meat are rich sources of proteins without many calories consumed.


The tuna contains about 30 grams of proteins, and the trout has about 27 grams of proteins in 100 grams of meat.


If you can afford it, you will get about 28 grams of proteins in 100 grams of beluga.
Something that is still not available on our market: A yeast extract spread. There are 27,8 grams of proteins in it.

Crabs and lobsters

Crabs and lobsters meat contain about 26 grams of proteins in 100 grams of meat. We still don’t have information available about the proteins contained in the shell, so we wouldn’t recommend it as a food.


100 grams of peanuts contain 23,7 grams of proteins. Unfortunately, they are high in calories, so be careful with consuming them.