In this article we offer the complete list of the foods richest in protein.

To correctly interpret the data shown in the table, it is important to bear in mind that:

The protein content is related to the edible (edible) part of the food. To give an example, the edible part of a steak is the meat deprived of the bones, while for the fruits it is the pulp deprived of peel and seeds (unless otherwise specified).
• When referring to a cooked food, protein values ​​are measured on the cooked food using simple cooking methods (e.g. in the oven, boiling or in a pan), without adding oil and salt, and by draining any fat lost during cooking.
• The protein content of foods was extracted from the food composition tables provided by CREA (Center for Research on Food and Nutrition).
These data should be taken as general indications, as it is known that variations in the protein content are possible based, for example, on the conditions of cultivation / breeding or on the breed / crop variety.
In addition to the protein content per 100 grams of edible part, in the tables of foods rich in protein we have also specified:
• the amount of protein per serving.
• the percentage contribution to the satisfaction of the DV (Daily Value, or the recommended daily protein intake).

Portions

To calculate the standard portions of the various protein foods we relied on the indications provided by the SINU (Italian Society of Human Nutrition), which established them in:

• 125 grams for milk and yogurt;
• 100 grams for fresh and semi-aged cheeses (pecorino, caciotte);
• 50 grams for aged cheeses;
• 100 grams for fresh meat;
• 50 grams for cured meats;
• 150 grams for fresh fish and shellfish;
• 50 grams for eggs;
• 150 grams for drained fresh or canned legumes;
• 50 grams for dried legumes;
• 50 grams for bread;
• 80 grams for cereals such as pasta, rice, spelled and barley;
• 80 grams for leafy salads;
• 200 grams for vegetables and greens;
• 150 grams for fresh fruit;
• 30 grams for dried fruit (sugar or nuts).

Daily Value

The recommended daily intake (DV) for proteins is:

• 0.9 grams of protein per kg or 0.4 grams for pound of body weight for adult men and women;
• 1.1 grams of protein per kg or 0.5 grams for pound of body weight for men and women over 60 years of age.

In the following tables, for the calculation of the DV satisfaction we have assumed a weight of 55kg/125 pound for women and 75kg/165 pound for men.

That said, the amount of protein-rich foods to consume on a daily basis varies based on a number of factors.

For example, athletes engaged in increasing muscle mass should take up to 2 grams for kg or 0.9 grams for pound of protein per day to optimize the effects of training 24, 25, 26.

Endurance athletes also need greater amounts of protein than sedentary, quantifiable in about 1.2 to 1.4 grams per kg or 0.55 to 0.64 grams for pound. 27, 28.

Numerous weight loss diets provide for an increased protein intake, sometimes up to very high values, while reducing carbohydrates. According to some studies, an adequate level of protein for weight loss is approximately 20-30% of daily calories; this equates to 150 grams per day for a 2,000 calorie diet 29, 30, 31.

Finally, according to several studies, the elderly also need more protein to prevent sarcopenia. In this age group, an adequate protein intake could be 1- 1.3 grams per kg of body weight 32.33.