Milk animal protein or vegetable. Protein sources: animal and vegetable. Optimal dose per day

Vegetarians and meat eaters are people who will never understand each other. And in their disputes about the benefits and harms of consumed products, they are ready to reach the darkest depths of medicine. But the choice in favor of only one - vegetable or animal - is not always obvious and far from being as harmless as it might seem.

What is protein

Protein (protein) is very complex organic compound, which is part of the cell and plays a significant role in its life. Translated from Greek means "the most important" or "first". And already from the name you can see its meaning.

Protein is involved in absolutely all processes occurring in the body. Moreover, it is the main building material for the bodies of all living beings.

Protein makes up more than half of the weight (excluding water). The synthesis and breakdown of proteins is a process that ensures the vital activity of the body. Health and normal functioning The body is provided due to the balance between protein synthesis and protein breakdown.

In order for decay not to prevail over synthesis, it is necessary to provide the body with a sufficient amount of a variety of proteins.

Lack of protein in the diet can cause:

constant fatigue and apathy
decreased attention
weight loss
slow metabolism - weight gain
hormonal disorders
worsening bowel function
decreased immunity
prolonged healing of even minor wounds
damage to nails, hair and skin
deterioration in general well-being
early aging
loss of muscle mass

Too much protein causes:

malfunction of the kidneys
nitrogen metabolism disorder
processes of fermentation and putrefaction in the intestines

With an excess of protein helps to fight a simple physical activity. Any sports or work helps to use up protein.

It is much more difficult to replenish the supply with a shortage. At least because before external manifestations it comes only when it is already significant.

It's all about the amino acids

Protein contains 20 amino acids, 11 of which the body produces itself. But 9 amino acids are indispensable - that is, their intake into the body must be provided with food.

The lack of just one amino acid can slow down protein synthesis. Then the body begins to extract protein from its own tissues, trying to provide vital work. important organs- hearts and . At this time, all other organs begin to experience a lack of it.

What is the difference between plant and animal proteins

Protein intake

For an average adult, the daily intake of protein is 1.5 g per 1 kg of body weight per day. For children, this rate is slightly higher - 2 g per 1 kg of weight. This is due to increased physical activity.

In this case, the norm for an adult can be increased:

during the cold season
in case of hypothermia
during hard physical labor
on the recommendation of the coach during sports training
pregnant women from the 4th month of pregnancy - the norm is 2 g per 1 kg of weight
nursing mothers - the same rate as during pregnancy

The perfect combination daily allowance protein - 1/3 animal proteins, 2/3 vegetable proteins.

Should I cut out animal protein completely?

This is a topic on which many copies have already been broken. And a lot more will break. Vegetarians argue with meat eaters. Scientists argue with nutritionists. Nutritionists and scientists argue among themselves. Still, the truth is out there somewhere.

The best option is . For convinced vegetarians, they suggest considering the option in which chicken eggs and dairy products remain in the diet.

If you completely abandon animal protein, you must significantly increase the amount of vegetable protein.

For pregnant and lactating women, as well as for people engaged in heavy physical labor, complete failure from animal protein is not only inappropriate, but also dangerous to health.

What's wrong with meat?

Much has been said about a certain "code of death" that is contained in the cells of meat. Say, the animal anticipates its death, is afraid, and this is recorded in the genetic memory. A person who eats meat also receives this “code of death”, quickly ages and dies. If we move away from fantasies and talk strictly about medical facts, then the meat itself is harmless. Excessive consumption of meat is harmful. And it is harmful to misuse and at the wrong time.

Some myths and their debunking:

Meat causes many diseases. Meat must be cooked well. Raw or half-done meat, as well as steaks with blood, are only possible if this is the meat of your animal. You are confident in the quality of feeding and maintenance, and therefore in the quality of meat.
Meat is high in cholesterol. It is better to eat meat in the morning. In extreme cases - up to 16 hours. Then there will be enough time for its digestion.
Meat is too "heavy food". A combination of meat and vegetables. You can take an example from the Chinese. In their cuisine, meat is always combined with vegetables, fruits or nuts. Apparently, therefore, they have the most recognized fast metabolism in the world.
Meat is bad for the liver. Fried meat can be replaced with baked, smoked or boiled. It's much healthier and just as delicious.
Red meat promotes development. Red meat can be eaten less often and white meat and poultry meat are preferred.

Subject to these simple rules, it is no longer so easy to talk about the unambiguous dangers of meat.

List of animal protein products

Meat products are traditionally familiar to the consumer. But it is worth remembering the sad joke that sausage can now be eaten in great post. Therefore, whether it is worth looking for protein in sausages, sausages and other products of this kind is a moot point. It may be worth paying attention to traditional meat, and choosing the way to process it yourself.

Meat products with protein content per 100 g:

veal: dietary lean meat, excellent - 19.7 g
ham - 22.6 g
rabbit meat: the same advantages as in veal - 21.1 g
beef depending on fat content - 18-20 g
lamb depending on fat content - 15-20 g
beef offal (lungs, heart, liver, tongue, kidneys) - 14-18 g
pork offal - 14-19 g
pork depending on fat content - 12-14 g
doctor's sausage - 12.8 g
amateur sausage - 12.2 g
half-smoked sausage - 16.5 g
beef stew - 16 g
pork stew - 15 g

Protein (protein) is a structural component of the body from which its organs and tissues are formed. Protein is needed to replace or repair damage to cells and tissues. The lack of proteins in the diet will not be slow to affect a person’s appearance (hair and nails lose their shine, skin deteriorates), is subject to destruction muscle because the body uses its own cells to “repair”.

Proteins are extremely necessary for children, because during this period the foundation of the body is laid - bones and muscles. An athlete who aims to increase body weight switches to protein nutrition. Any diet for losing weight, especially a long one, should be limited in carbohydrate intake, but must include proteins and vegetable fats. After the operation, the first food of the patient is chicken broth and boiled chicken fillet and it's pure protein. Protein is indispensable and important in the diet for any diet and at any age.

Functions of proteins

To see the importance of protein in nutrition, consider the main functions of this component in the human body:

Home - construction: growth, replacement and repair of cells.
catalytic: enzymes accelerate biochemical metabolic processes.
Transport: carriers of certain substances, for example, globin in blood hemoglobin carries oxygen.
genetic: Chromosomes that carry information.
Contractile: myosin, protein of contractile muscle fibers.
Protective: immunoglobulins decontaminate foreign substances.
Homeostatic- maintenance of water and pH balance.
Energy- (as with fats), but this is unprofitable and even harmful energy, since proteins synthesize uric acid, the excess of which threatens with gout or urolithiasis.

Important to know: with age main function becomes energy, as the need for proteins for building decreases. Therefore, it is reasonable to reduce in the diet. But in reality, protein intake is not reduced. In the body, there is an accumulation of stubborn metabolic products - creatinine and uric acid leading to aging.

Protein Sources

Protein foods are essential in the diet and cannot be replaced by anything. The human body is 25% protein compounds, but the body's protein reserve is negligible. In addition, of the 20 basic amino acids that make up the protein, human body only 12 are produced - these are non-essential amino acids. The rest, called essential amino acids, must be ingested with food. The essential ones include: valine, lysine, leucine, isoleucine, threonine, methionine, tryptophan, phenylalanine.

Proteins are found in animal products and plant origin. The amount of protein in food determines its biological value and digestibility. If proteins do not contain a complex of essential amino acids or they are in insufficient quantities, they are classified as defective. These are plant proteins (cereals and legumes, nuts and seeds, potatoes and others). Proteins are considered complete if they contain all the essential acids. Among the full-fledged include products of animal origin, close to them protein and oatmeal. The protein compounds of fish and poultry are best absorbed by the human body. Animal proteins increase blood cholesterol levels, which is harmful. Therefore, use proteins of different origins.

Dietary proteins are divided into 4 classes.

First grade- proteins with nutritional specificity, they are able to positively change the picture of amino acids in the body. Contain their chicken eggs, milk.
Second class- proteins with high biological value and with a rich set of essential amino acids. Contained in meat and fish, in soy.
Third class- proteins with reduced biological value; they contain cereals.
fourth grade- proteins without nutritional value in which there are no essential amino acids (gelatin).

Consequences of excess and lack of proteins

Excess protein is reflected in a number of negative consequences.

Work and kidneys worsens. These organs are unable to high content incoming amino acids, metabolic products of protein substances. The processes of putrefaction intensify in the intestines.
The nervous system is overexcited.
Hypovitaminosis appears.
Obesity develops.
Gout appears.

The lack of protein is also very dangerous, especially in baby food. In children, against the background of malnutrition or low caloric content of food, dystrophy develops, in which the processes of skeletal formation and hematopoiesis are disrupted. Growth and mental development are inhibited, body weight decreases, subcutaneous tissue becomes thinner. fat fold, muscle weakens, decreases immune defense, hormonal, vitamin and fat metabolism are disturbed.

Protein deficiency in the body of adults occurs with a vegetarian diet or with prolonged fasting(as a rule, this is self-medication) or diets for weight loss, chosen independently. The lack of proteins can be filled with preparations containing a set of essential and non-essential amino acids.. Free-form amino acid supplements (white crystals) are released directly into the bloodstream. The most compatible drugs with the L-form of amino acids, which are the most consistent with the biochemistry of the human body.

What is the difference between plant and animal proteins

The first difference is the origin of the protein. Vegetable proteins are formed in plants, animal proteins contain animal products (cottage cheese, eggs, meat of all kinds and offal, fish).

The second difference is biochemical composition squirrel. Animal proteins contain all amino acids, including essential ones, those that the human body does not produce itself. Vegetable protein does not contain all the essential amino acids, therefore it is not able to satisfy the body's need for them completely. This is the main argument against vegetarianism.

Diseases commonly seen in vegetarians are: headache, upset stomach and intestines or malfunction cardiovascular system, as many believe, are the result of eating only plant foods. This is partly true, not all novice vegetarians know how to properly compose a diet in order to get all the necessary proteins. But such a possibility exists.

By eating plant foods in the right proportions and in various combinations, you can get a sufficient amount of healthy protein and even more, and thus amino acids, than with only animal products. Inhabitants Eastern countries appreciate soy, replacing it with meat, cottage cheese, cheese. The result is low interest obese people and high percent centenarians.

The main rules for the use of proteins (Video)

Proteins should be contained in every meal: in the main meals up to 30% of daily allowance, in snacks - 5%. Fractionality protein nutrition in this ratio maintains a feeling of satiety all day. A small amount of protein is better absorbed.

The combination of vegetable and animal proteins optimizes the amino acid composition of food. Those who consider vegetable proteins useless are mistaken, relying on the balance of amino acids in complete animal proteins. It is important not only the content of essential acids, but also their percentage. In some animal proteins, amino acids are not enough and they can be supplemented with vegetable ones. Examples of ideal combinations: buckwheat with meat, with milk.

Prepare protein foods properly. Cooked at a low temperature (the longer the better), animal proteins are easier to digest and absorb faster. Nutritionists recommend boiled or baked dishes to people. Vegetable protein is difficult to digest, so it is better to expose products pretreatment and long heat treatment(for example, soak the beans for several hours, drain the water and then boil). Such preparation contributes to the rapid digestion of food and easy absorption of protein.

Text: Tatyana Maratova

There will be no end to the debate between vegetarians and meat eaters. The first against animal proteins, constantly discussing how to replace animal protein, second for animal protein in products. Who is right, decide for yourself.

Animal proteins

Proteins are those macronutrients that we need, as they say, in abundance (in conditions of protein deficiency, our body will begin to gradually lose the ability to synthesize and restore tissues). Proteins make up about twenty percent of the weight of the heart, skeletal muscle, and liver, and about ten percent of brain tissue. The quality of protein a person consumes can have a significant impact on their health. With the increasing number of vegetarians around the world, the quality and comparison of animal proteins and vegetable proteins is a very common topic.

Proteins of any origin are made up of amino acids that are essential for regulating various functions organism. The quality of a protein can be determined by its amino acid content and structure. Animal proteins contain amino acids that are more suitable for the needs of the body. In contrast, plant protein sources have low biological value and are often low in certain amino acids such as lysine and cysteine.

Than animal proteins better proteins vegetable? Many plant sources of protein contain more than meat, but they still lack key amino acids. 100g of beef contains 20 to 25g of protein, and 100g of salmon contains 16.9g of protein. Of all plant sources, soy is the most biologically complete. soy protein and beans contain about 22g of protein per 100g of product, while the same amount of peanuts contains about 40g of protein.

Why are vegetable proteins better than animal proteins? Animal proteins often contain more fat and cholesterol than proteins derived from plant sources. 100g of beef contains up to 25 percent of the recommended daily allowance of fat and up to 30 percent of cholesterol in the blood. Plant-based proteins, such as soy, have no cholesterol and contain only 1 percent of the daily recommended fat value. Close connection between high content fat, high cholesterol and heart disease leaves vegetable proteins with a clear advantage in this regard.

Animal protein in products

What foods contain animal protein? The main sources of animal protein are almost types of meat, seafood and poultry. 100 gram portion of meat ground beef contains 21g of protein, the same amount of tuna contains 25g of protein, and chicken breast - 29g. Even if you don't eat meat, you can still get animal protein from foods such as eggs and milk, cheeses, yogurts. These products contain 7 to 10 grams of animal protein per 100 gram serving. Some food products contain animal proteins in the form of ingredients such as milk, protein concentrate or whey protein.

In addition to animal protein, these foods - beef, chicken and fish - contain other necessary for the body nutrients. First and foremost, they provide us with iron, an important mineral for healthy red blood cells. Iron in such products is contained in the form of heme (the so-called non-protein part of hemoglobin). It is in this form that the human body is easiest to digest them. Other foods containing animal protein are milk and oily fish- are also necessary for bone health, because they contain calcium. Beef, shellfish, dairy products and poultry are also good sources zinc. In addition, animal protein foods also provide us with vitamin B12.

There are also lean proteins of animal origin, the sources of which are, for example, low-fat dairy products, chicken breasts without skin egg whites and lean beef, low content fat and calories. All of these foods are often included in diets to better control your weight. Products with fatty proteins Animal products such as whole cheese, beef with visible fat, and chicken with skin are considered unhealthy in terms of their saturated fat and cholesterol content. But, for example, oily fish with a low content of saturated fats is a source of long-chain fatty acids for the body. fatty acids omega-3s that help reduce the risk of cardiovascular disease.

What can replace animal protein?

Of course, meat is our main source of protein. But there are other resources that are not sources of animal origin. What can replace animal protein?

First, you can replace animal protein with legumes. For example, a 250-gram serving of beans contains 11.5 g of protein. Not so little! In order to diversify the taste, you can alternate or mix varieties of chickpea legumes, black and red beans are also good sources of protein.

Secondly, you can replace animal protein with nuts. In addition to protein, nuts provide us with vitamins, minerals and fiber. Although different nuts protein content varies, in all types it is enough to meet the needs of the body. For example, 30g of peanuts contains 7.3g of protein.

The third way to replace animal protein is to eat muesli. 150g of a mixture of oats, nuts, wheat and fruits contains 7 to 10g of protein. It could be good option breakfast.

Finally, another answer to the question of how to replace animal protein is bean curd tofu. The average protein requirement for an adult is 45 to 55 grams per day. A 150-gram serving of tofu, which is derived from the soy plant, contains 10.3g of protein. To make tofu part of a complete meal, tofu can be tossed with vegetables and seasoned with sauce. Try it yourself!

Mostly we are talking about proteins of animal and vegetable origin. Some vegetarians are mistaken at once in some moments connected with food proteins. First, we are convinced that animal and vegetable proteins do not differ from each other. Secondly, some people are naively convinced that the body will produce all the amino acids itself, "if it needs it." Therefore, today I propose to talk about proteins.

The first and most important statement of scientists is that there are no proteins in nature that would be ideally absorbed by the human body. Everyone will have to agree with this: both vegetarians and meat-eaters. And the whole problem lies in the amino acids that make up various proteins. There are more than 150 amino acids in nature. Their various variations, both in quantitative and qualitative composition, form such a vast variety of proteins, their specificity and uniqueness. However, as we have said more than once, 20 amino acids are enough for a person. 12 of them he can recreate himself, and 8 must come from food. So what foods contain the most complete and necessary set of amino acids for humans? That's what it is main question. Then it will be clear what you need to cook for dinner.

For ease of understanding, scientists conditionally divided proteins into 4 classes.

First grade. This class includes proteins that are not the most valuable with biological point vision. They lack some essential amino acids. But these proteins have the so-called nutritional specificity. The body is able to supplement the missing amino acids with non-essential amino acids. AT this moment this ability to correct the aminogram of the proteins of some products is considered by scientists to be the most valuable. These include milk and egg proteins. That is why, having rebuilt the “formula” for itself, the body assimilates egg protein (uses it as a building material) almost completely - by 92-100%. The proteins of fermented milk (used up to 90%) and fresh milk (up to 83%) are slightly inferior to it.

Second class. It included primarily beef proteins, then fish, soy, rapeseed and cottonseed proteins. I repeat once again: in these proteins, the ratio of essential amino acids (aminogram) is the best for a person. But it's not perfect either. And besides, they do not have the so-called compensation phenomenon: the body does not correct the aminogram in these proteins, bringing it to the ideal. If they had a compensatory ability, then these proteins would certainly come first. But even without that, they are still considered the most valuable.

Third class. This includes all vegetable grain proteins. They are also much worse in biological value than the first two classes, and the ratio of essential amino acids is “weaker”, and their body does not correct the aminogram.

Fourth grade. In it, scientists included the proteins of gelatin and hemoglobin. These proteins were called defective, and also defective. They do not contain essential amino acids at all, and their biological value is zero.

Since there are no ideal proteins for humans, experts believe that proper nutrition is a combination of products that could complement each other with essential amino acids. But, as in any other matter, in building the principle rational nutrition also has its own basis. Most a large number of essential amino acids and their best ratio is found in animal proteins! In addition, it has been reliably established that animal proteins contribute to a more complete assimilation of vegetable proteins. Moreover, many vitamins and minerals poorly absorbed without enough proteins. Therefore, the basis proper nutrition- Animal protein. And you can add everything else to it.

And now - I beg your pardon, gentlemen, it will be a little boring. I want to twirl some numbers. If someone is seriously interested in the protein topic, then be patient and look at this piece of text.

As I said, we are in dire need of essential amino acids. Among them, the most important amino acids are tryptophan, methionine and lysine. If there was an ideal human body protein, then the ratio of these amino acids in it would be: 1.0 (tryptophan): 3.5 (methionine): 5.5 (lysine).

Now let's compare what we actually have in natural products:

Animal meat proteins - 1.0: 2.5: 8.5.
Freshwater fish proteins - 0.9: 2.8: 10.1.
Protein chicken egg – 1,6: 3,3: 6,9.
Fresh milk protein - 1.5: 2.1: 7.4.
Wheat grain protein - 1.2: 1.2: 2.5.
Soy proteins - 1.0: 1.6: 6.3.

If we compare these mathematical expressions, then it is easy to guess that the proteins of eggs, milk and meat are the most adapted for our organisms. This is the basis of the human diet. And they already need to attach additional products: bread, vegetables, cereal cereals.

In conclusion, I want to say: before choosing one or another diet, it is imperative to understand what proteins mean for a person. And they play a huge role in life. They mean EVERYTHING to us! They underlie all transformations in the body. Protein is all life processes in the body, it is metabolism, it is the ability to reproduce and grow, and finally, human thinking is also protein. Keep this in mind before choosing any diet.

What contains protein is a question that interests many people striving for healthy lifestyle life. Protein (protein) is necessary for a person in order to resist infections, free radicals and other factors environment, which provide negative impact on the body. Protein also takes part in the formation of muscle relief, so it must be included in the diet for those who strive to beautiful forms body.

General information about proteins

Protein is a complex compound that, depending on the product that contains it, may have different quality characteristics.

Protein quality is determined by the following factors:

Composition of amino acids . Protein is made up of amino acids that perform various functions in the body. important features(strengthening immunity, protection against infections). Different groups of protein foods may contain different amount amino acids, which determines their nutritional value.
Amino acid quality . In addition to the quantitative factor, it is also important quality characteristic amino acids. Some of the amino acids are non-essential, meaning the body can synthesize them on its own. There are also essential amino acids, which means that a person can only get them from the outside along with food. Qualitative composition protein varies depending on the origin and other characteristics of the product.
Digestibility . Once in the body, the protein undergoes a process of splitting, after which it is absorbed in the intestines. Some types of protein compounds can be absorbed completely, others only partially.

Protein food groups

Food products containing protein are divided into 2 broad categories:

vegetable;
animal.

Each of these categories includes many food groups that contain protein compounds. Any protein-containing product is different unique composition protein and the effect it has on the body.

A healthy diet requires that the menu includes all types of food products that contain protein. The predominance, for example, of only animal protein, can provoke a metabolic disorder, which is fraught with the formation overweight and other problems. If you focus only on vegetable proteins, this will lead to a decrease in the body's resistance to various infections and other negative factors.

Plant foods that contain protein

Proteins that are found in plant foods differ not at full strength amino acids. Therefore, vegetable proteins are often called inferior. For example, the protein in wheat does not contain essential amino acid lysine. Its deficiency leads to increased physical and mental fatigue, frequent colds, diseases reproductive system. Potato protein does not contain methionine, which is also essential acid and promotes the removal of toxins from the body, provides normal work kidneys and liver.

However, vegetable proteins also have a number of valuable characteristics, among which the most important are:

Protein-containing products of plant origin do not contain fat, therefore they are the best option for those who are on a diet;
Together with proteins, the composition of such products includes fiber, which is mandatory for the body, which ensures the normal functioning of the digestive system;
Vegetable proteins are digested longer, providing the body with a feeling of satiety for a long time.

Groups herbal products containing protein:

legumes;
cereal crops;
vegetables;
mushrooms;
nuts and seeds;
fruits and dried fruits.

You can find out the amount of protein in specific plant-based food products by reviewing the food lists below. The amount of protein is indicated in grams per 100 grams of product.

Legumes:

lentils - 27;
shelled peas - 22;
soy - 22;
beans (white varieties) - 21;
beans (red varieties) - 20;
beans (lima) - 18;
green peas - 14.

Cereal crops:

buckwheat - 12;
millet groats - 11;
oatmeal - 11;
oatmeal - 11;
durum wheat groats - 11;
semolina - 11;
barley groats - 10;
wheat groats of soft varieties - 9;
pearl barley - 9;
corn grits - 8;
rice groats (brown, brown) - 8;
rice groats - 7.

garlic - 6;
Brussels sprouts - 5;
zucchini - 3;
broccoli - 3;
spinach - 3;
parsley (greens) - 3;
asparagus - 2;
leek - 2;
tomatoes - 2;
potatoes - 2;
white cabbage - 2;
carrots - 1.5;
beets - 1.5;
green onion - 1;
eggplant - 1;
pumpkin - 1;
turnip - 0.9;
lettuce - 0.9;
celery (stalks) - 0.7;
cucumber - 0.7;

white mushrooms - 5;
chanterelles - 3;
oyster mushroom - 3;
mushrooms - 2.

Nuts and seeds:

pumpkin seeds - 30;
peanuts - 26;
pistachios - 20;
cashew - 21;
sunflower seeds - 21;
almonds - 19;
sesame seed - 18;
flaxseed - 18;
walnuts - 15;
pine nuts - 11.

Fruits and dried fruits:

dried apricots - 5;
dates - 3;
prunes - 2;
raisins - 2;
bananas - 1;
tangerines - 0.9
mango - 0.9;
plum - 0.7.

Protein in animal products

Protein of animal origin is characterized by a more complete composition of amino acids, therefore such proteins are often called complete. Animal proteins are better absorbed by the body than vegetable proteins, maintaining the functionality of vital organs. Animal proteins are involved in the synthesis nerve cells therefore, their deficiency makes a person more susceptible to stress factors.

Food groups that contain animal protein are:

eggs;
meat, meat products and by-products;
Fish and seafood;
milk and processed products.

The lists below provide information on the protein content of each specific product(in grams per 100 grams of product, excluding eggs).

Eggs (for one piece):

goose - 14;
duck - 13;
quail - 12.8;
chicken - 11.

Meat, meat products and offal:

meat of wild birds - 34;
goose meat - 30;
chicken meat - 26;
partridge meat - 26;
turkey meat - 25;
beef meat - 23;
bacon - 23;
raw smoked sausage - 23;
lamb meat - 21;
pork liver - 19;
half-smoked sausage - 18;
pork meat - 17;
beef liver - 17;
pork tongue - 14;
beef kidneys - 14;
ham - 14;
beef tongue - 13;
boiled sausage - 13.

Fish and seafood:

caviar - 27;
cod liver - 24;
sardines - 24;
tuna - 23;
keta - 22;
pink salmon - 21;
salmon - 21;
zander - 19;
horse mackerel - 19;
pike - 19;
halibut - 19;
herring - 18;
crucian carp - 18;
pollock - 16;
bulls - 13.

Milk and processed products:

parmesan - 38;
hard cheeses - 25;
sheep cheese - 18;
cottage cheese - 16;
dry milk - 8;
condensed milk - 7;
sheep milk - 5;
yogurt - 5;
cow's milk - 3;
kefir - 3;
sour cream - 3;
cream - 3.

Protein digestibility factor

As mentioned above, digestibility is one of the main indicators of protein quality, which can vary depending on various groups products. Therefore, when choosing food products that contain a lot of protein, you should also take into account information about how much protein will be absorbed.

The table below shows foods with above average protein content and their digestibility ratios (the amount of protein digested by the body per 100 grams of food).

Summary table of protein content in food and its digestibility coefficient

Foods high in protein (video)

To learn more useful information about products with great content protein, as well as their effect on the body, you can in the following video: