With all the value of protein, its amount must correspond to the individual norm. Diets based only on protein products can cause serious disorders in the functioning of the human body. How to make a protein diet correctly, what products will help you achieve your goals faster?

Calculation of needs

Athletes and losing weight are interested in protein diets. The ability of proteins to help burn fats and prevent their accumulation, as well as accelerate the growth of muscle mass, is known.

To lose extra pounds and increase muscle, you will need to include high-protein foods in your diet. Losing weight will help high energy consumption in the digestion of proteins and a long feeling of fullness, and bodybuilders - the use of protein received from outside for muscle synthesis. At the same time, it is necessary to correctly calculate the doses of pure protein that will come in a day along with food.

Athletes will need 2 g of protein per kilogram of body weight, losing weight - 1.5 g. Ordinary people who lead a moderately active lifestyle require 0.5 g of pure protein per kilogram of body weight per day.

Protein to protein strife

It turns out that not all products containing proteins can bring benefits to the body. The amount of pure proteins in food and the ability of the body to fully absorb the protein received from food are important. To assess the quality of proteins, scientists have developed a system for indexing them. It is more useful and preferable, for improving health, there will be a product whose absorption coefficient is closer to one.

• Milk protein. The assimilation coefficient is equal to one. The content of pure protein in milk is only 3%, but its composition is completely absorbed by the body. The exception is individual intolerance. Milk contains lysine, methionine, leucine, tryptophan, leucine, valine, vitamins and microelements, carbohydrate compounds. Fermented milk products are valued by nutritionists more than whole milk, as they are enriched with enzymes and bacteria that improve digestion and facilitate the digestion of proteins. The leaders in protein content are sour cream and sivki, but because of the fat content, losing weight is recommended to limit their use. Whey is beneficial as an ideal source of essential amino acids.
• Soy protein. The coefficient is one. It is considered one of the most useful substances, since it contains all the essential amino acids in sufficient quantities to support health. Soy protein makes up about 36% of the total mass of the product and is absorbed by the body almost completely, creating competition for meat products. The composition contains the amino acid arginine, which is a simulator of the synthesis of anabolic hormones. Therefore, a set of muscle mass in athletes is especially active.
• Egg white. It is considered one of the most useful types of natural protein. The assimilation coefficient is one. 90% of the protein consists of water, the remaining 10% is pure protein, amino acids in the form of polypeptide chains. It is rich in ovoalbumin, ovomucin, lysozyme, as well as vitamins A, E, D and group B.

The absorption coefficient of beef is close to one (0.92), but the wheat protein contained in gluten has an indicator of 0.46. Therefore, wheat products are not suitable for dietary nutrition. Another disadvantage of wheat is the high content of carbohydrates, which are not used to cover the body's energy costs, but turn into body fat.

Foods containing protein: choosing for a diet

In dietetics and bodybuilding, animal protein is most valued. Its amino acid composition fully provides the body with those polypeptides that are not synthesized by it on its own.

Meat

Meat products are suitable for a protein diet. The percentage of proteins in them ranges from 12 to 20%. Extractive substances promote the production of gastric juice and provide improved digestion. Meat is rich in essential amino acids, vitamins and macronutrients, therefore it is an indispensable product for the diet of every person.

But the choice of meat should be approached with special responsibility. Some varieties of pork contain only 2% protein with 50% fat, which means they only contribute to obesity. If pork is used to draw up a dietary plan, it is better to give preference to tenderloin. There is only 2% fat.

The leader in dietary value is skinless chicken breast. Nearly 21% pure protein and a minimum of fat make it an excellent tool for satisfying hunger on a diet. Not inferior in protein value and beef (19%). However, veal of the first grade has the best taste. Turkey and rabbit meat are also suitable for dietary nutrition. The latter is considered the most beneficial for human health. Using the table, you can compare the protein content in different types of meat.

Table - The amount of protein in meat products

Offal is also valued in dietology: liver, stomachs, heart. The best of them are bird by-products. Being on a diet, it is not recommended to eat fatty pork, duck, lamb, sausages, except for dietary ham. The ideal methods of heat treatment for meat are baking in the oven, grilling, steaming.

Fish

Among the products containing protein in large quantities, there is also fish. Its meat consists of 16% protein, the exact content depends on the variety. The value of fish products lies in the unique amino acid and mineral composition. It is a source of iodine, calcium, phosphorus, magnesium. Fish proteins are absorbed by the human body easier than meat proteins, and the low content of connective tissue turns almost any fish meat into a soft and tasty dish, with minimal heat treatment.

Fish is rich in natural collagen, which is part of the connective tissue of the human body. Fish oil is a source of vitamin D and a natural immune stimulant; it is not deposited on the sides, as it consists of polyunsaturated fatty acids. Interestingly, losing weight on the famous Dukan diet does not prohibit the use of even salted and smoked fish.

Separately in the diet are seafood. A large percentage of proteins, as well as a minimum amount of fatty compounds, make them a source of easily digestible amino acids.

Table - The amount of protein in fish products

When dieting, it is better to choose tuna, hake, pollock, salmon, sardines, squid and shrimp. To preserve all the nutrients, fish is recommended to bake.

Eggs

The protein and vitamin composition of eggs is considered ideal for the human body. They are completely digested, contain not only valuable amino acids, vitamins, minerals, but also healthy fats, as well as enzymes. Eggs are among the foods with the highest protein content - about 17%. However, for dietary nutrition, it is worth using the protein part directly: the yolk is a source of cholesterol and additional calories.

When eating a whole egg, it is better to give preference to quail, and eat no more than three or four chicken per week. When boiled, the egg does not lose its beneficial properties at all, since its contents are protected by the shell.

When following a diet, it is ideal to cook eggs for dinner. Omelet, steamed or fried without fat, is considered a hearty, tasty and low-calorie dish.

Milk

When listing protein-rich foods, do not forget about a variety of dairy dishes. The most fatty and harmful for the figure are cream, fatty cheeses, whole homemade milk. Low-fat dairy products are ideal for dietary nutrition:

• serum;
• cottage cheese;
• sour cream;
• yogurt without additives;
• kefir.

Of particular value is casein protein, which contains a large number of essential amino acids, calcium and phosphorus. This polypeptide provides a long feeling of satiety when eating cottage cheese. But it creates difficulties in the digestion of milk with enzymatic deficiency. Therefore, whey is highly valued by nutritionists - a source of easily digestible protein. In it, the polypeptide chains are in a half-split form, there are enough enzymes and lactic acids that provide a feeling of lightness, fast digestion, and acceleration of metabolism.

A separate place in the diet belongs to cheese - a concentrate of milk proteins and fats. To comply with the diet, it is worth giving preference to low-fat varieties (feta, cheese), consume them in the morning. Based on the table, you can choose the most suitable dairy product for yourself.

Table - The amount of protein in dairy products

cereals

Protein foods of plant origin contain much less protein than meat or fish, but they have their own advantages. Their amino acid composition is rich in steroid substances, cereals provide the body with some amino acids synthesized only by plants. They are easily and fully absorbed by the body.

The leading position in terms of protein content is occupied by legumes. Soy contains about 40%, peas, lentils, beans - 17-20%. Recently, soy is no longer included in the list of products recommended for athletes and bodybuilders, due to the content of phytoestrogens (female hormone-like substances). The theory of muscle loss under their influence has not been proven. But men seeking to build muscle with soy nutrition are now wary of it. For girls who want to lose weight, this high-protein product is simply indispensable.

Buckwheat, millet, barley are low-carbohydrate cereals. They contain 2-3% protein, and due to their reduced calorie content, they will serve as a useful side dish when following a protein diet. The table contains the most popular cereal products.

Table - The amount of protein in cereals

nuts

The list of foods containing protein, nutritionists always supplement with nuts. High-calorie kernels not only quickly satisfy hunger, but also contain a large amount of valuable protein compounds. It is best to consume raw nuts, which contain the maximum amount of beneficial compounds. Unsaturated fats of valuable vegetable oil have healing properties. The amount of protein in different types of nuts can be found in the table.

Table - The amount of protein in nuts

When using nuts as a protein-containing product, care should be taken due to their high calorie content. When following a diet, it is better to limit consumption to a small handful twice a week (as a snack or addition to cottage cheese).

A diet based on increased protein intake can do a lot: strengthen and build muscle, help get rid of excess weight, speed up metabolism and prevent the accumulation of extra pounds. At the same time, proteins in food products have a much greater value, variety and degree of digestibility than hydrolyzates of food additives. The key to the safety of a protein diet is variety, balance, addition of vegetables and fruits.

Protein is one of the three substances that are necessary for the normal functioning of the body. The lack or excess of this element affects the work of the whole organism. N ]]>

Protein, its functions

Proteins (synonyms proteins, polypeptides are used) are high-molecular organic substances that form alpha-amino acids connected in a chain through a peptide bond.

The substance in the body performs several tasks:

• structural (keratin, elastin, collagen, proteoglycans): they form the main substance of the connective tissue, take part in the construction of the cell (spectrin, glycophorin), the creation of ribosomes;
• hormonal: part of the hormones are proteins (insulin, glucagon);
• enzymatic: enzymes are proteins and are involved in metabolism;
• receptor: bind hormones, biologically active substances and mediators;
• transport: transport oxygen, fat, hemoglobin, iron;
• reserve: during starvation, the body uses muscle proteins, receiving 4 kcal from 1 g of the substance;
• contractile: myosin, actin, tubulin cause a change in the shape of the cell;
• protective: protect the body during an infectious attack, tissue damage.

Compound

In the body, protein is broken down into amino acids, then new proteins are created that are used to build the human body.

There are amino acids:

• interchangeable - those that are created in the body during metabolic processes;
• irreplaceable - those that the body is not able to produce, they enter the body only with food;
• conditionally indispensable are acids, the need for which the body cannot cover in special conditions of the body - diseases, infections, intensive sports.

List of essential amino acids:

• valine;
• histidine;
• isoleucine;
• leucine;
• lysine;
• methionine;
• threonine;
• tryptophan;
• phenylalanine

List of conditionally essential amino acids:

• arginine;
• glycine;
• glutamine;
• proline;
• tyrosine;
• cysteine.

Protein content in different foods (table)

Food product name	Serving, g (ml)	Proteins, g
Anchovy	100	20,1
Peanut	100	26,3
Artichoke	100	3,3
Broccoli	100	2,8
Cheese from cow's milk	100	17,9
Brussels sprouts	100	3,4
beef udder	100	12,3
Beef	100	26
Peas	100	23
Walnut	100	13,8
Greek yogurt low fat	100	10
Buckwheat porridge (without milk)	300	8,7
Buckwheat porridge (with milk)	100	5,9
Goose	100	16,1
Dietary (diabetic) boiled sausage	100	12,1
Raisin	100	3,1
Sturgeon caviar	100	28,9
Turkey	100	21,6
Yogurt natural (1.5%)	100	5
Squid	100	18
Flounder	100	12
Cashew	100	18
horsemeat	100	20,2
Crab meat	100	19
Shrimp	100	28,7
rabbit meat	100	20,7
Dried apricots	100	5,2
boiled chicken	100	25
Salmon	100	19,8
Boiled pasta	250	10,3
Semolina	100	13
Butter	100	0,9
Blue mussels cooked	100	24
Almond	100	18,6
Minsk raw smoked sausage	100	23
Pollock	100	15,6
Beef brains	100	9,5
goat milk	100	3,4
Milk, kefir	200	7
Sea bass	100	19
chickpeas	100	19
Oatmeal	100	11,9
lobsters	100	19
Octopus boiled	100	14,9
Halibut	100	18,9
Pearl barley	100	9,3
Lamb liver	100	18,7
beef liver	100	17,4
Pork liver	100	18,8
germinated wheat	100	7,5
sprouted beans	100	4
Curdled milk (2.5%)	100	2,6
Millet	100	12
Rapan	100	16,7
Crayfish	100	18
Rice porridge (no milk)	250	6,2
sardines	100	25
Pork fat	100	11,4
Lean pork	100	16,4
Herring	100	17,7
Iwashi herring	100	20,5
Salmon	100	20,8
sunflower seed	100	20,7
Servelat, boiled-smoked	100	28,2
Heart	100	15
Lamb heart	100	13,5
beef heart	100	15
Pig's heart	100	15,1
Mackerel	100	18
Cream (33%)	100	2,2
Cream (33%)	100	3
Sour cream	100	2,8
Soy asparagus, fuju	100	45
Soy milk	100	3,3
Soy meat	100	52
sausages	100	11
Soya	100	34,9
Zander	100	21
Dried octopus	100	31
Cheese	100	27
Cheese "Dor Blue"	100	21
Cheese "Parmesan"	100	38
Roquefort cheese	100	22
Cheese "Russian"	100	24,1
Chees Feta"	100	17
Bold cottage cheese	100	16,7
Cottage cheese skinny	100	18
Curd fat	100	14
Fat veal	100	19
Skinny veal	100	20,2
Tempe	100	18,5
Tofu	100	10,7
Tuna	100	22,7
oysters	100	9
Duck	100	16,5
Beans	100	22,3
Hazelnut	100	16,1
Hake	100	16,6
Wheat bread (1 grade)	100	7,7
Rye bread	100	4,7
chickens	100	18,7
prunes	100	2,2
lentils	100	25
beef tongue	100	13,6
pork tongue	100	14,2
Chicken egg	100	12,6

The body's need for protein

The daily dose depends on age, occupation, other characteristics of the body.

Daily requirement of the body for protein (table)

At-risk groups

Some develop protein deficiencies of varying severity over time. The risk group includes:

• strict vegetarians, or vegans, who avoid animal proteins, including eggs, milk, and dairy products;
• children and adolescents who receive an unbalanced diet;
• pregnant women who do not take into account the increased need for this substance, as well as nursing mothers;
• people who adhere to irrational dietary nutrition in order to lose weight;
• people with drug and alcohol addiction;
• patients with infectious, oncological diseases, diseases of the kidneys, thyroid gland, with blood loss, extensive injuries.

The lack of proteins or their low biological value leads to the development of serious ailments. In children, growth, mental development slows down, immunity is weakened. In adulthood, mental activity worsens, insanity develops, weight decreases, bones become brittle, a person often catches a cold. The liver, pancreas, hematopoietic system, and cardiovascular system also suffer.

List of symptoms of protein deficiency in the diet:

• chronic fatigue syndrome develops;
• hair falls out, premature wrinkles appear, nails exfoliate;
• muscle mass is lost;
• posture worsens;
• decreased intestinal peristalsis;
• hormonal deficiency develops;
• the tone of internal organs decreases;
• puffiness develops, toxins accumulate in the body;
• wounds heal longer than in a healthy person;
• immunity decreases;
• carbohydrate dependence develops and body weight increases;
• have trouble concentrating.

Proteins of vegetable and animal origin

Separate proteins:

• animal origin - present in animal meat, poultry, fish, seafood, cottage cheese, cheese, dairy products, eggs;
• vegetable origin - the leader in their content is soy, nuts, legumes, as well as cereals, bread.

The optimal ratio of vegetable and animal proteins in the daily diet is from 60:40 to 50:50

Polypeptides are divided into complete - with a full set of amino acids, and inferior, where not all amino acids are present. The second type includes proteins contained in plants. Soy is the only plant that contains all 8 of the amino acids listed above. But vegetable proteins have advantages over animals - they are quickly broken down into amino acids and supply fiber to the body.

biological value

According to the biological value, 4 classes of proteins are distinguished.

1 class

A person receives a substance with milk, eggs, sour-milk products. Such polypeptides contain the largest amount of essential amino acids and are absorbed better than others. The most valuable products are cottage cheese, cheese.

Grade 2

Such proteins are in meat, fish, soy products. Meat supplies the body with elastin, collagen, a material for building muscles, cartilage, and bones. It is preferable to eat lean meat.

3rd grade

This includes proteins of plant origin. Since vegetable proteins are absorbed by the body worse, a vegetarian diet is recommended by doctors as a temporary measure. However, this group of products should also be included in the diet: vegetable proteins help lower cholesterol levels, have an anti-sclerotic effect, contain fiber, and reduce the risk of diabetes.

4th grade

These include gelatin and hemoglobin. Such a protein does not contain amino acids, therefore it is called null, or defective.

Protein digestion

Protein from different foods is absorbed differently. It has to do with the chemical composition. As mentioned above, proteins are a source of essential amino acids, the main ones being tryptophan, methionine, and lysine. If we imagine a protein ideal for the human body, then these substances would be contained in such proportions - 1: 3.5: 5.5.

• animal meat - 1:2.5:8.5;
• river fish - 0.9:2.8:10.1;
• chicken egg - 1.6: 3.3; 6.9;
• cow's milk - 1.5:2.1:7.4;
• wheat - 1.2:1.2:2.5;
• soy - 1.0:1.6:6.3.

If we compare these indicators with the standard, it turns out that animal meat, eggs, and milk are more suitable for a person.

Protein Digestion Table

When does the need for protein increase?

In some diseases and conditions of the body, the content of protein products in the diet is temporarily increased. The indication for this is:

• strength sports - bodybuilding, weightlifting;
• severe illnesses, operations, injuries;
• burns, fractures;
• diseases of the digestive system;
• kidney disease with nephrotic syndrome;
• lung diseases, in particular tuberculosis;
• oncological diseases;
• big loss of blood;
• taking certain medications - corticosteroids, anabolic hormones.

protein poisoning

Such a disease has previously been observed in animals and was due to an insufficient amount of carbohydrates in the diet. But now it is found in humans. A common cause is protein diets, which are common among bodybuilders. A dose of proteins above 3.5 g/kg is dangerous.

Overdose symptoms:

• nausea and vomiting;
• diarrhea;
• lethargy;
• loss of appetite.

With severe poisoning, the patient's breath acquires an ammonia smell, which indicates severe intoxication. This happens because the body is overloaded with amino groups and does not have time to produce urea, and acids form ammonium ions in the blood. Then the ionic balance of blood, metabolism and gas exchange are disturbed. The abuse of protein products is especially dangerous for people with kidney disease.

How to consume protein?

Protein foods are best consumed with carbohydrates, despite the fact that supporters of separate nutrition have a different opinion. Proteins in the body break down into amino acids, which enter the muscles only with insulin, and the hormone is formed from carbohydrates.

In turn, protein slows down the breakdown of carbohydrates and normalizes blood sugar levels. This technique helps to form a textured body, build muscle fibers.

It is preferable to include lean meats in the diet, as well as fish. Steam cooking is best.

The digestibility of vegetable proteins is increased when several types of food are taken at the same time - cereals and legumes, milk and cereals.

Protein for Vegans

Vegans are people who completely exclude animal meat, fish, marine life, milk, and eggs from the diet. Therefore, the issue of protein deficiency is especially acute for them. What plant food will help them make up for the lack of substance?

Table of contents [Show]

Every person interested in a healthy diet has heard and read more than once about the importance of protein, which is often called the basis of life. This is not an exaggeration, but a reality corresponding to reality. Watching the diet, you should always take into account that the amount of protein in it should be at least 30%. A similar number should fall on fats, and carbohydrates - 40%.

Drawing up a balanced menu requires knowing which foods have the most protein, how to correctly calculate the daily intake. In addition, an important aspect of the right diet is the competent combination of products with each other.

For women, it is one gram for every kilogram of its own weight. And if the fair sex weighs 60 kilograms, she needs 60 grams of protein. The amount increases to 1.2 grams when visiting the gym.

Men who do not exercise should consume 1.2 grams of protein for every kilogram of their weight. This number increases when it comes to an active lifestyle that involves going to the gym.

To provide the body with the required amount of protein during the day allows the knowledge of which foods are rich in this important compound for humans.

Meat proteins table

Squid	18,0
Crab	16,0
Shrimps	18,0
Mackerel	18,0
Flounder	16,1
Pink salmon	21,0
capelin	13,4
Herring	17,7
Zander	19,0
Cod	17,5
Sturgeon	16,4
Bream	17,1
Pollock	15,9
Salmon	20,8
Canned fish in oil	17,4-20,7
Canned fish in tomato	12,8-19,7
Canned fish in own juice	20,9-28,7

The data given in the tables represent an absolute value, but the percentage of protein absorption by the body does not reach one hundred percent for everyone.

Protein Source Digestibility Factor Milk 100% Isolated Soy Protein Supro 100% Beef 92% Fish 92% Other Isolated Soy Protein 92% Mechanically Separated Poultry 70% Canned Beans 68% Oats 57% Rice 54% Peanuts 42% Corn 42% Wheat Gluten 27%

To find how much protein enters the body, 50% is added to the above calculation, which will be 90 grams, that is, 65x1 + 50%.

It happens in two main ways:

First. Assumes the distribution of food high in protein into five servings that are eaten throughout the day.

Second. For breakfast and dinner, they eat 20% each, and for lunch - 45% protein. The rest of the daily allowance is distributed by 5% for snacks, after the main meals.

Regardless of the chosen scheme, it should be borne in mind that each serving should be no more than 300-350 g. The main thing is to choose for yourself the products that are most to your taste.

For breakfast you can serve a lean piece of meat, a protein (protein) shake, a whole egg or protein, Greek yogurt.

For dinner and lunch great tofu, turkey meat, chicken breast and sausage, lean minced beef, salmon, shrimp, tuna and cod.

As a snack you can eat peeled seeds, drink a protein shake, eat nuts, any of the legumes.

Protein is one of the basic building blocks of any living being. This rule applies not only to animals, but also to plants. From this it follows that, to one degree or another, protein is contained in everything that is commonly referred to as “wildlife”.

Meat is a truly valuable source of protein that is easily absorbed by the body. The big advantage of meat over other products is a large selection of cooking methods, and the ease of eating it in large volumes, which is very important in those moments when you need to quickly replenish protein reserves in the body.

The table shows data on the protein content in 100 grams:

In meat by-products, the protein is stored almost completely, but at the same time they sometimes have a higher content of fats, carbohydrates, calcium and other useful microelements. Meat and its offal are products with a high protein content.

The table below shows the average values, taking into account the content in 100 grams:

Chicken liver (broil)	18-21g
Chicken heart (broil)	15-22g
Chicken gizzards	20-22g
Beef brains	11g
Lamb liver	19g
beef liver	17g
Pork liver	18g
Lamb kidneys	12.5g
Beef kidneys	12.5g
Pork kidneys	14g
Lamb heart	14g
beef heart	15g
Pig's heart	15g
sausages	10-20g
beef tongue	16g

Many of the above products are low in calories, making them indispensable for use during

How much protein is in milk and dairy products?

Milk is a natural source of a whole range of nutrients. Not surprisingly, the protein content of milk and dairy products is very high.

The given data may differ greatly from the values ​​indicated on the packaging.

This is due to the fact that manufacturers add proteins and carbohydrates to many dairy products on their own. Be sure to read the product packaging carefully.

Many athletes of the past, before the invention of special dietary supplements, coaches recommended beforetraining to drink 3-5 raw eggs. It was believed that in this way the athlete received a high dose of proteins, and the muscles tired more slowly and grew faster.

As can be seen from the table, the coaches' advice was only partly correct. In the same chicken, there is much more protein, but it will be absorbed almost 5 times longer.

Values ​​are based on protein content per 100 grams.

Beluga	24g
Pink salmon	21g
Flounder	18.2g
Carp	19.9g
Mullet	21.4g
Icy	17.4g
Bream	21g
Makrurus	15.3g
Pollock	17g
sea ​​bass	20g
Sturgeon	16.5g
Blue whiting	17.9g
saber fish	20g
saury	18.6g
herring	18.0g
Sardine	23.7g
Herring	15.5g
Salmon	16.3g
smoked salmon	25.4g
Whitefish	19g
Mackerel	18g
Horse mackerel	18.5g
Sterlet	17g
catfish	17g
Zander	21g
Trepang	7.0g
Cod	17g
Smoked cod	23.5g
Tuna	23g
coal fish	14g
Trout	15.5g
Hake	16.6g
Pike	18g
Ide	18.2g

In addition to protein, seafood contains a high content of other macro- and microelements,whichcontain in small quantities or not be contained at all in meat and plants.

Vegetables are very low in protein in addition, most of it is not contained as a whole, but in a divided form (in the form of amino acids that make up the protein). However, there are exceptions.

The table below shows vegetables that contain pure protein. The content is indicated in 100 grams.

If you are a vegetarian, you need to find an additional source of protein for yourself, otherwise its content in the body will slowly but surely decrease.

In nuts, dried fruits and mushrooms

In nuts and mushrooms, as in vegetables, protein is found mainly in a scattered form. Some types of nuts contain high amounts of protein, which will help restore the balance of protein in the body with a plant-based diet.

Fruits do not have the highest protein content and should not even be considered as the main source. The only advantage of fruits over vegetables is that protein is not lost during cooking, which means that in canned form and in jam, the protein level will be similar to fresh fruits.

Based on 100 grams of product, the following comes out:

Various cereals and “healthy” pastries, according to manufacturers, are rich in all the elements necessary for the body. Everyone has their own truth, but let's turn to dry numbers.

This protein table contains data for 100g uncooked:

The values ​​​​at first glance are quite high, but during heat treatment, most of the useful substances contained in cereals and flour products disappear. you can read more about vitamins in bread

Despite all the beliefs in the usefulness of vegetarian diets, from the standpoint of the balance of protein in the body, they are absolutely a failure or too expensive.

By the way, more about

vitamins in the liver

Some vegetables also have their own important characteristics, such as carrots or garlic.

The rye bread indicated in the table also has its own useful properties, in more detail here

In this video, you can learn more about the role of protein in nutrition, as well as get information about the time and volume of its consumption!

Proteins can without a doubt be called the main element of life on earth. The compound of this element has a rather unusual and diverse structure, in which amino acids play an important role.

In order for products to play a full-fledged role in the functioning of the body, the composition and presence of protein and many other components in it is very important.

All data are calculated per 100 grams:

Lamb meat - 25

Beef meat - 21

Goose meat - 30

Turkey meat - 25

Rabbit meat - 25

Chicken meat without skin - 26

Broiler chicken meat - 23

Chicken liver - 20

Chicken heart - 20

Chicken stomachs - 20

Beef liver - 16

Sausages - 15

Beef tongue - 17

Whole egg - 12

Egg yolk - 3

Egg white - 4

Pink salmon - 21

Red caviar - 26

Squid fillet - 17

Seaweed - 1.8

Shrimp - 21

Perch - 19.9

Sturgeon - 17

Cod liver - 24.5

Blue whiting - 18.1

Saury - 18.4

Sardine - 24

Salmon - 16.1

Mackerel - 17.8

Pike perch - 20.8

Cod - 17.5

Tuna - 22.6

Oysters - 15

Trout - 16

Brynza - 17.8

Kefir or natural yogurt - 3.2

Milk up to 1% - 3.1

Milk from 1.5 to 5% - 3.2

Cream - 2.9

Sour cream - 1.6

Hard cheese - 25.6

Smoked cheese, sausage - 22.5

Processed cheese - 19.9

Curd 20% - 14.2

If you decide to engage in bodybuilding, then in addition to training, it is very important to eat right. The mistake of many is that they do not think about their diet, so the results even after intensive training are not as high as we would like. Therefore, for all those who want to gain not fat, but muscle mass, it is very important to include foods with high protein in their diet. This will help build a beautiful body.

To do this, you should eat:

All kinds of meat, here you can include beef, rabbit, all kinds of poultry, lamb and a small amount of pork. It is advisable to choose lean meat without fat content.

It is also very good to include seafood in your daily diet. If you choose vegetables and fruits, you can get a good amount of protein here, but be sure to remember that this category can contain high amounts of carbohydrates, such as potatoes.

You can build your menu based on the following vegetables and fruits, as well as legumes:

• Spinach
• soy asparagus
• soy beans
• Beans
• Banana
• Avocado

It is very important for a person to consume proteins of plant and animal origin. When playing sports, women should include 1.5 grams of protein per kilogram of their body in their diet, men 2 grams. It is worth knowing and remembering:

• Animal proteins can be called the most complete. They contain all the amino acids necessary for a full life. Animal proteins include: all types of meat, poultry, fish, cheese, milk and dairy products, eggs
• Protein in vegetables, fruits, grains, and nuts are considered incomplete. They most often lack some of the amino acids that work to create protein in a new format. Therefore, the body has to break down into individual amino acids in order to combine them with amino acids from other products, to create a building material.
• It is advisable to always get acquainted with what is written on the label and read how much protein the food contains, the ideal option would be if there is more protein than fat content
• Animal protein can be replaced with soy. It is soy that can be an excellent alternative to meat. To do this, you can include tofu or soybeans in the diet.
• Complete protein foods are very good at controlling appetite and keep you full for a long time, which is good for those who

Many people are interested in whether there is such an opportunity to be a vegetarian and get full protein. Of course, there is such an opportunity, for this you just need to know what products will help with this.

1. Quinoa. It is an excellent source of protein with a complete composition of amino acids. Anyone can use it, even non-vegetarians.
2. Black beans. It is these legumes that can fully replace meat in the human body, therefore, in order to fully replenish protein in the body, it is worth eating beans. It is also rich in fiber and antioxidants.
3. In fifty pistachios, you can find six grams of protein for yourself. Therefore, for snacks or as an addition to dishes, pistachios are also good.
4. Lentils should be on the table of all vegetarians, because they have no equal in terms of the amount of protein that is suitable for adherents of such a diet. 9 grams per half cup, it turns out that a glass of lentils can, if possible, replace almost one hundred grams of beef.
5. Almond. In these nuts, protein comes out to about 6 grams per handful.
6. Soy milk. This product gives rise to a lot of controversy, but it contains enough protein, it is 8 grams per glass. And why are they arguing, but it’s simply believed that in our time soybeans are a geno-modified product, therefore, to eat or not to eat, everyone decides for himself.
7. Broccoli. This vegetable is low in calories and is not a bad source of protein. A glass contains about 4 grams of protein.

For weight loss

Such food is very good for weight loss, you just need to choose the right ingredients with a protein content that will help you lose weight and do not harm your health, as well as in which the protein will be more easily digestible.

These include:

1. Skinless chicken breast, the finest ingredient with a decent amount of protein and almost no fat
2. Chicken egg. Proteins are of great benefit, but the yolk helps to absorb protein much better.
3. Salmon, in addition to its high protein content, you can get very important omega fats
4. Beef, it is she who can give the most complete protein, which contains the entire set of amino acids

In the photo you can get information more clearly:

All tables can be downloaded as a memo for free on the website

Each product contains three important components. These are proteins, fats and carbohydrates. A person who thinks about his health should allocate a special place in his diet for the most useful of them - proteins. By eating foods with the highest protein content, you can improve your health, make your appearance more attractive, and even lose weight. This nutrient is the basis of life and the building material of the body.

Enriching your diet with protein-rich foods is important for a number of reasons. One of them is the fact that protein (or protein, as it is also called) is involved in the structure of muscle tissue. It is for this reason that high-protein nutrition is recommended for professional athletes, fitness enthusiasts, and children.

Supporters of a healthy lifestyle and quality nutrition should be aware that their daily protein requirement is calculated based on weight. For every kilogram of human weight per day, there should be 2 grams of protein. That is, if a person weighs 70 kilograms, then a day he should include about 140 grams of protein in his food. Studying the list of foods that contain a lot of proteins, you can see that some of them are quite high in calories, while others, on the contrary, provide very little energy. This fact should also be taken into account when choosing the right diet.

On the other hand, according to experts, the daily requirement for proteins should generally be 40% of the total food intake. This is one of the keys to good nutrition.

Protein is very important to eat for physically active people, because it is able to restore the expended energy of a person. When an excess of protein occurs in the body, it does not turn into fat and does not lead to the appearance of extra pounds, unlike carbohydrate foods.

Before the main table of proteins in foods is described, it is worth paying attention to the negative qualities of protein foods.

As you know, fats, carbohydrates, and proteins can harm the human body if consumed in excess. Therefore, harm to the body is possible only in the case of the formation of excess protein in the body. This is due to the fact that only the necessary need for proteins is easily absorbed by the body. The rest needs to be recycled. This process requires the participation of calcium. If it is not enough in the body, it will be drawn from the bones. Constantly exceeding the norm of protein can lead to a number of unpleasant diseases. For example, osteoporosis.

It is very important to study the composition of proteins in foods for another reason. Their excess leads to unnecessary stress on the kidneys. When eating food with a high content of animal protein, it is worth remembering that cholesterol enters the body along with it, which adversely affects the human body.

In order to avoid all of the above side effects, you need to add proteins to the diet, depending on the needs of your body. It is worth paying attention to the total calorie content of a product containing a lot of protein. It is found in large quantities in meat products, eggs, cheese and cottage cheese, cereals and some other products.

Both animal and vegetable protein are very important for the body. The list of products containing it should start from the first. Animal protein is also called a complete protein. This is due to the content of a complete amino acid complex in it.

Products containing protein in large quantities of animal origin are meat products. Their list starts with chicken and turkey. Every 100 grams of chicken or turkey meat contains about 20 grams of protein. From these products, it is easily digestible. In addition, these two types of meat are considered dietary due to their low calorie content. They must be added to a balanced diet.

Products with the highest protein content can also include another type of meat - beef. There are about 25 grams of protein per 100 grams of beef meat. But it is much more difficult for the body to digest. That is why it is better to eat it boiled.

A large amount of protein is found in beef, pork or lamb liver. About 18 grams per 100 grams of product. It is recommended to use it in a stew.

There are other foods that contain large amounts of animal proteins. It's fish and seafood. It is a storehouse of protein and other useful trace elements. Any fish is easily digested by the body, which absorbs all the nutrients. Supporters of a healthy diet should definitely include this type of protein-containing food in their diet.

Protein is found in a number of cereals. In addition, each of them is useful for the good functioning of the digestive system. Protein in foods, that is, in cereals in this case, is contained in different quantities. But it is absorbed equally well.

Buckwheat groats contain 12% vegetable proteins. It is very beneficial for the body. Oatmeal is no less useful and comes second on the list in terms of protein content. It has 11 grams of protein per 100 grams of cereal. Wheat groats are on the same position as oatmeal. It also contains 11 grams of protein.

Completing the list of cereals rich in protein is rice and corn. They have 7-8% protein content.

Porridges are very useful for the human body, but when adding them to the diet, it is worth remembering that carbohydrates are the main part of them.

When it comes to protein-containing products, the question of how much protein is in one egg is considered natural.

Chicken eggs come in a variety of sizes and weights, but on average two eggs make up 100 grams of total weight. Accordingly, one egg can contain about 50 grams of mass. 100 grams of such a product accounts for 17% of proteins. This means that one egg contains about 8.5 grams of protein.

It is from this product that protein is absorbed best. Its calorie content is quite low. Chicken eggs also contain many useful acids that are involved in important metabolic processes in the human body.

Foods with the highest protein content are also cheese and cottage cheese. Each of them is worth considering separately.

Cottage cheese contains about 14% protein. It is very beneficial for the body. It is high in calcium, which in some cases may be required for protein processing. Depending on the fat content of the cottage cheese and the protein content in it may vary slightly. It is recommended to add fat-free cottage cheese to the diet.

Hard cheese is made from cottage cheese. But the protein content in it is twice as much. So, on average, 100 grams of cheese contains about 30 grams of protein. It is worth noting that hard cheese is very high in calories, and you need to add it to the diet in small quantities.

The table of proteins in products contains information that milk consists of only 5% of them, despite the fact that cottage cheese and cheese are its derivatives.

There are other favorites in terms of protein content. What foods are high in protein? First of all, it is soy, lentils and Brussels sprouts.

A product such as Brussels sprouts contains only 9% of proteins by weight. But it is low in calories, and in order for it to be absorbed by the body, a large amount of energy is required. Therefore, 9 grams of protein per 100 grams of such a product is considered quite a lot. Because of this, this product is classified as high in protein.

Soy contains vegetable protein. The list of foods containing protein puts her at the top of the list. It contains about 14 grams of protein in every 100 grams of product. It can be called the first in the composition of protein in plant products. It is known as a product that is often used instead of meat in the food industry. But in the daily diet, it is better for her to take the place of a side dish. She can replace porridge.

The table below shows some of the foods that are high in protein.

	Protein, grams		Protein, grams
Beef
Mutton
Veal
Beef liver
pork liver		Mackerel
		Buckwheat
sunflower seed
		Oat groats
Walnut		Whole peas
pine nut
Egg		Quail egg
Cow's milk 3.2% fat		Cheese from cow's milk
Kefir low fat		Cheese "Poshekhonsky"
Low-fat cottage cheese		Cheese "Dutch"

It is not uncommon to have a question regarding weight loss with the help of foods containing a lot of protein. It's possible. Diets with a predominance of protein foods are considered quite successful. This is due to the fact that protein is not converted into fat. It is worth noting that with such a nutrition system it is strictly forbidden to refuse carbohydrates. They should be at least 100 grams per day. For weight loss, you should use only a list of products, where there are quite a lot of proteins and which are easily digested and are considered low-calorie. First of all, it is chicken, turkey, cottage cheese, eggs, Brussels sprouts, soybeans.

When setting a goal to lose weight, including proteins in the diet, you need to adhere to the following principles:

• Foods high in protein should be served with vegetables.
• Do not exceed your daily protein intake.
• Mineral still water in the amount of 2 liters must be present in the diet.
• Sweet fruits should be as little as possible in the daily menu.
• At least 100 grams of complex carbohydrates before lunch.
• Eat every 2-3 hours in very small meals that combine protein foods with other non-calorie foods.

Despite the possibility of losing weight with the help of protein foods, such a nutrition system has its positive and negative sides. The advantages of this method include the following points:

• Fast and effective result.
• Subject to all the rules, the feeling of hunger should not torment the losing weight.
• It is allowed to use almost all products, but in small quantities.

On the other hand, the disadvantages of this method include:

• A good result can be obtained if you do physical exercises.
• Not suitable for people who do not eat meat and other animal products.
• It is well known which products contain a lot of proteins, but often they have few other important elements, so you need to use multivitamin complexes separately.

The protein diet for weight loss excludes some foods completely from the human diet. Such bans include bakery products. Especially if they are made from wheat flour. If you want to eat a piece of bread, you need to stop your choice on rye. Rolls and pies are taboo. Foods with the highest protein content should predominate in the diet.

Sugar, sweets and carbonated drinks should be completely excluded from the menu. Under the ban and milk. It can be added to the diet only in a low-fat form and in a small amount. The body of an adult person digests milk worse than the body of a child, because of this, sour-milk products are considered recommended for consumption.

Knowing how much protein is in one egg, 100 grams of meat, cottage cheese, cheese, various cereals, you can easily create a balanced diet that will help the body effectively build muscle tissue, lose extra pounds and restore energy after exercise.

Proteins along with fats and carbohydrates make up our diet. All of them are equally important for the body.

In this article, we will consider what a protein is, form a list of proteins in products of plant and animal origin, indicate the approximate need of a person in accordance with his gender, age and type of activity.

What is a protein?

The scientific name for protein is protein, which means "first" in Greek. A macromolecular substance of organic origin consists of amino acids. Protein is part of all, absolutely all cells of the body. Most of the cells are half of it.

There are 21 amino acids in the human body, of which 8 are indispensable for proper functioning. This:

• leucine;
• lysine;
• valine;
• tryptophan;
• methionine;
• threonine;
• isoleucine;
• phenylalaline.

Irreplaceable means that the body does not have the ability to produce it on its own and therefore must obtain it from external sources. To help you - the table below.

The function of protein in the body

So, visually for you, protein is:

• muscles;
• leather;
• organs;
• hair.

And if we consider it globally, then protein provides you with a full existence, since:

Human need for protein

After all that has been said about protein, one might get the impression that the more the better. And why not give the body so much useful, if possible? However, this is an erroneous opinion. Best the enemy of the good. For a person, there is nothing more useful than balance, regardless of the field of application. In this regard, a formula has been developed that calculates the optimal amount of protein for a person in accordance with his life and weight. So, the average amount is 0.85 grams of protein per kilogram of weight. This amount covers the daily requirement for protein. The amount of protein in foods (table below) will help you correctly compose a diet.

And now - the details. If you lead an active lifestyle, then the amount of protein should be increased to 1.7 grams per kilogram of weight. With this proportion, protein synthesis in the muscles increases. If we turn to the performance of athletes, then the data is as follows:

• to develop or maintain existing muscle mass, you need to consume about 1.5 grams of protein per kilogram of weight;
• to reduce, you can temporarily increase the intake to 1.9 grams of protein per kilogram of body weight.

Table of proteins in foods of animal origin

Animal proteins, compared to their plant counterparts, have a more perfect composition of those same Let's consider a list of protein-rich animal products.

Products
Chicken egg	12,8
Egg powder	44,8
Whey milk	3
Medium fat milk	2,9
Medium fat kefir	2,7
Fat-free cottage cheese	18
Cottage cheese 5% fat	10,1
Cottage cheese 9% fat	9,7
Cheese "Russian"	25
Cheese "Parmesan"	36
Beef	19
Lean pork	16,5
Red fish (pink salmon)	20,9
Chicken fillet	22
beef liver	17,5
Heart	15
Turkey fillet	21,4
Rabbit meat	21
Veal	19,8
boiled sausage	14
Raw smoked sausage	15,7
Shrimps	27
Tuna	23
Salmon	21
Squid	18
Hake	17
Herring	16,4
Language	15,8
Fatty cream, sour cream	2,8

Table of proteins in plant foods

It is more difficult for vegetarians to gain the necessary norm of products to provide the body with the necessary amino acids, in most cases they have to resort to special nutritional supplements.

Consider the list of plant origin.

Products	The amount of protein per 100 grams, grams
dry peas	21,9
Beans	23,8
Soya beans	26,1
Lentils	28
Wheat flour of the highest grade	10,8
Rye flour	10,7
Oat groats	11,2
Buckwheat	13,2
Rice	6,9
Millet	12,4
Semolina	12
Pearl barley	8,7
Barley groats	9,8
Peanut	26,4
Corn	8,5
Potato	2
eggplant	1,1
Cauliflower	2,6
red cabbage	0,6
Sauerkraut	1,9
Bulb onions	1,5
Green onion	1,4
Carrot	1,3
Spinach	2,9
lettuce green	1,6
Beet	1,6
radish	1,9
Raisin	1,8
Almond	58

Ideally, you need to combine proteins of both animal and vegetable origin in the diet, since the latter are a source of fiber and vitamins. Plus, it is easier to digest and does not carry fat and cholesterol with it, unlike its animal counterpart. A table of proteins in food will help to maintain a balance.

Protein deficiency and its consequences

In order to imagine the consequences of a systematic lack of protein, it is enough just to read all its main functions in the body again and think from the contrary. In other words, a protein deficiency is:

• weakened immunity;
• failure of processes that ensure a comfortable life of the body;
• problems with muscles, skin, hair, general exhaustion;
• anemia.

Protein surplus and its consequences

Everything is good in moderation, everyone knows this. In pursuit of muscle mass, a beautiful relief and a developed figure, many athletes tend to overeat protein. This also applies to those who are fond of diets low in carbohydrates and gaining the bulk of the daily calorie intake from proteins and fats. It must be remembered that the protein table in the products will allow you to adhere to the norm.

1. The systematic excess of the norm of protein is fraught with the development of kidney stones. The risk increases by 2.5 times!
2. Excess protein can stimulate the development of a disease such as osteoporosis. If you have kidney problems, even minor ones, a high dose of protein will make them worse.
3. Dehydration. Yes, indeed, it’s not the worst problem compared to others, it’s enough just to consume the required amount of liquid.
4. Excess protein increases the risk of cancer of the digestive system.
5. With an imbalance in nutrition with excess protein, ketosis can develop. This process is characterized by the growth of ketone bodies (a product of the breakdown of fat cells). Excess ketones poison the body, causing nausea, bouts of vomiting, and the smell of acetone from the body. In extreme cases, this condition can lead to ketoacytosis coma, which is a direct threat to life. To avoid this, adjust your diet wisely (the protein table in the products will help with this).

Protein rich food supplements

What if the prescribed amount of protein cannot be obtained with ordinary food? This is where nutritional supplements come in. Do not be afraid - this applies primarily to athletes, since the average person will "eat" their 0.85 grams per 1 kilogram of weight without any problems. Do not be afraid, this is not food, not steroids and other horror stories, this is pure protein. Naturally, it is necessary to approach the choice with all responsibility - not only the amount of proteins in the products (table above), but also reviews from serious sources should form the basis. So, for example, it is worth noting separately the BCAA supplement that is so popular today - this is the same protein that has already been split for you, leaving three essential amino acids, of which muscles consist of about 30%. This supplement is indicated for intense physical activity, as it stimulates rapid muscle recovery.

Outcome

What more can be said? Protein is one of the three pillars on which human health is based.

The composition of proteins in foods is extremely important in the process of building a healthy diet. There is no need to fanatically follow the prescribed grams of protein per kilogram of body weight - its amount from day to day can fluctuate according to your preferences, but the averages should be within the norm.

Table of composition (proteins, fats, carbohydrates) and caloric content of products

For reference. Caloric content is the amount of energy received by a person as a result of the absorption of a particular product. The number of calories a person needs depends on the work performed, physical activity, gender, age, geographic latitude (cold or hot climate). Like any fuel, food, burning in the furnace of the body, releases energy. Therefore, food has a certain energy value that can be measured (for example, in kilocalories or joules). Therefore, another name for the energy value of foods is caloric content. Each of us has repeatedly seen on the factory packaging of products purchased in the store a figure that corresponds to the energy value of 100 g of this product. Anyone can calculate how much energy his body will receive after eating a certain amount of a product.

Knowing the daily diet of someone, that is, the amount of food eaten per day, including drinks, and their energy value, it is easy to calculate the amount of energy received - the calorie content of the daily diet. Biochemists and nutritionists have long calculated the calorie content and composition of almost all food products.

It is simply impossible to foresee all the variety of food. However, taking into account the information placed on the labels of food products, the calculation of the calorie content of the daily diet does not present serious difficulties.

Vegetables

Product	Water, g	Proteins, g	Fats, g	Carbohydrates, g	kcal
eggplant	91,0	0,6	0,1	5,5	24
Swede	87,5	1,2	0,1	8,1	37
Green peas	80,0	5,0	0,2	13,3	72
Zucchini	93,0	0,6	0,3	5,7	27
White cabbage	90,0	1,8	-	5,4	28
red cabbage	90,0	1,8	-	6,1	31
Cauliflower	90,9	2,5	-	4,9	29
Potato	76,0	2,0	0,1	19,7	83
Green onion (feather)	92,5	1,3	-	4,3	22
Leek	87,0	3,0	-	7,3	40
Bulb onions	86,0	1,7	-	9,5	43
red carrot	88,5	1,3	0,1	7,0	33
ground cucumbers	95,0	0,8	-	3,0	15
greenhouse cucumbers	96,5	0,7	-	1,8	10
Sweet green pepper	92,0	1,3	-	4,7	23
red sweet pepper	91,0	1,3	-	5,7	27
Parsley (greens)	85,0	3,7	-	8,1	45
Parsley (root)	85,0	1,5	-	11,0	47
Rhubarb (petiole)	94,5	0,7	-	2,9	16
Radish	93,0	1,2	-	4,1	20
radish	88,6	1,9	-	7,0	34
Turnip	90,5	1,5	-	5,9	28
Salad	95,0	1,5	-	2,2	14
Beet	86,5	1,7	-	10,8	48
Tomatoes (ground)	93,5	0,6	-	4,2	19
Tomatoes (greenhouse)	94,6	0,6	-	2,9	14
Green beans (pod)	90,0	4,0	-	4,3	32
Horseradish	77,0	2,5	-	16,3	71
Cheremsha	89,0	2,4	-	6,5	34
Garlic	70,0	6,5	-	21,2	106
Spinach	91,2	2,9	-	2,3	21
Sorrel	90,0	1,5	-	5,3	28

Fruits and berries

Product	Water, g	Proteins, g	Fats, g	Carbohydrates, g	kcal
apricots	86,0	0,9	-	10,5	46
Quince	87,5	0,6	-	8,9	38
cherry plum	89,0	0,2	-	7,4	34
A pineapple	86,0	0,4	-	11,8	48
Bananas	74,0	1,5	-	22,4	91
Cherry	85,5	0,8	-	11,3	49
Pomegranate	85,0	0,9	-	11,8	52
Pear	87,5	0,4	-	10,7	42
figs	83,0	0,7	-	13,9	56
Dogwood	85,0	1,0	-	9,7	45
Peaches	86,5	0,9	-	10,4	44
Rowan garden	81,0	1,4	-	12,5	58
Rowan chokeberry	80,5	1,5	-	12,0	54
garden plum	87,0	0,8	-	9,9	43
Dates	20,0	2,5	-	72,1	281
Persimmon	81,5	0,5	-	15,9	62
Cherries	85,0	1,1	-	12,3	52
Mulberry	82,7	0,7	-	12,7	53
Apples	86,5	0,4	-	11,3	46
Orange	87,5	0,9	-	8,4	38
Grapefruit	89,0	0,9	-	7,3	35
Lemon	87,7	0,9	-	3,6	31
Mandarin	88,5	0,8	-	8,6	38
Cowberry	87,0	0,7	-	8,6	40
Grape	80,2	0,4	-	17,5	69
Blueberry	88,2	1,0	-	7,7	37
Blackberry	88,0	2,0	-	5,3	33
strawberries	84,5	1,8	-	8,1	41
Cranberry	89,5	0,5	-	4,8	28
Gooseberry	85,0	0,7	-	9,9	44
Raspberries	87,0	0,8	-	9,0	41
Cloudberry	83,3	0,8	-	6,8	31
Sea ​​buckthorn	75,0	0,9	-	5,5	30
White currant	86,0	0,3	-	8,7	39
Red currants	85,4	0,6	-	8,0	38
Black currant	85,0	1,0	-	8,0	40
Blueberry	86,5	1,1	-	8,6	40
Rosehip fresh	66,0	1,6	-	24,0	101
Dried rosehip	14,0	4,0	-	60,0	253

Dried fruits

Product	Water, g	Proteins, g	Fats, g	Carbohydrates, g	kcal
Dried apricots	18,0	5,0	-	67,5	278
Dried apricots	20,2	5,2	-	65,9	272
Raisins with a stone	19,0	1,8	-	70,9	276
Raisin kishmish	18,0	2,3	-	71,2	279
Cherry	18,0	1,5	-	73,0	292
Pear	24,0	2,3	-	62,1	246
Peaches	18,0	3,0	-	68,5	275
Prunes	25,0	2,3	-	65,6	264
Apples	20,0	3,2	-	68,0	273

Candy, sugar, chocolate

Product	Water, g	Proteins, g	Fats, g	Carbohydrates, g	kcal
Honey	17,2	0,8	0	80,3	308
Dragee fruit	7	3,7	10,2	73,1	384
Zephyr	20	0,8	0	78,3	299
Iris	6,5	3,3	7,5	81,8	387
Marmalade	21	0	0,1	77,7	296
Caramel (average)	4,4	0	0,1	77,7	296
Candies glazed with chocolate	7,9	2,9	10,7	76,6	396
Paste	18	0,5	0	80,4	305
Sugar	0,2	0,3	0	99,5	374
Halva tahini	3,9	12,7	29,9	50,6	510
Sunflower halva	2,9	11,6	29,7	54	516
Dark chocolate	0,8	5,4	35,3	52,6	540
milk chocolate	0,9	6,9	35,7	52,4	547

Cakes and other confectionery

Product	Water, g	Proteins, g	Fats, g	Carbohydrates, g	kcal
Wafers with fruit fillings	12	3,2	2,8	80,1	342
Wafers with fat fillings	1	3,4	30,2	64,7	530
Puff pastry with cream	9	5,4	38,6	46,4	544
Puff pastry with apple	13	5,7	25,6	52,7	454
Biscuit cake with fruit filling	21	4,7	9,3	84,4	344
Gingerbread	14,5	4,8	2,8	77,7	336
Sponge cake with fruit filling	25	4,7	20	49,8	386
Cake almond	9,3	6,6	35,8	46,8	524

Bread, bakery products, flour

Product	Water, g	Proteins, g	Fats, g	Carbohydrates, g	kcal
Rye bread	42,4	4,7	0,7	49,8	214
Wheat bread from flour I grade	34,3	7,7	2,4	53,4	254
Sweet pastries	26,1	7,6	4,5	60,0	297
Bagels	17,0	10,4	1,3	68,7	312
Drying	12,0	11,0	1,3	73,0	330
Wheat crackers	12,0	11,2	1,4	72,4	331
Cream crackers	8,0	8,5	10,6	71,3	397
Wheat flour of the highest grade	14,0	10,3	0,9	74,2	327
Wheat flour I grade	14,0	10,6	1,3	73,2	329
Wheat flour II grade	14,0	11,7	1,8	70,8	328
Rye flour	14,0	6,9	1,1	76,9	326

cereals

Product	Water, g	Proteins, g	Fats, g	Carbohydrates, g	kcal
Buckwheat	14,0	12,6	2,6	68,0	329
Buckwheat	14,0	9,5	1,9	72,2	326
semolina	14,0	11,3	0,7	73,3	326
oatmeal	12,0	11,9	5,8	65,4	345
Barley	14,0	9,3	1,1	73,7	324
Millet	14,0	12,0	2,9	69,3	334
Rice	14,0	7,0	0,6	73,7	323
Wheat "Poltava"	14,0	12,7	1,1	70,6	325
Oatmeal	10,0	12,2	5,8	68,3	357
barley	14,0	10,4	1,3	71,7	322
Hercules	12,0	13,1	6,2	65,7	355
corn	14,0	8,3	1,2	75,0	325

Legumes

Product	Water, g	Proteins, g	Fats, g	Carbohydrates, g	kcal
beans	83,0	6,0	0,1	8,3	58
Peas shelled	14,0	23,0	1,6	57,7	323
Whole peas	14,0	23,0	1,2	53,3	303
Soya	12,0	34,9	17,3	26,5	395
Beans	14,0	22,3	1,7	54,5	309
Lentils	14,0	24,8	1,1	53,7	310

Mushrooms

Product	Water, g	Proteins, g	Fats, g	Carbohydrates, g	kcal
White fresh	89,9	3,2	0,7	1,6	25
White dried	13,0	27,6	6,8	10,0	209
Boletus fresh	91,6	2,3	0,9	3,7	31
Boletus fresh	91,1	3,3	0,5	3,4	31
Fresh syroezhi	83,0	1,7	0,3	1,4	17

Meat, offal, poultry

Product	Water, g	Proteins, g	Fats, g	Carbohydrates, g	kcal
Mutton	67,6	16,3	15,3	0,0	203
Beef	67,7	18,9	12,4	0,0	187
horsemeat	72,5	20,2	7,0	0,0	143
Rabbit	65,3	20,7	12,9	0,0	199
Lean pork	54,8	16,4	27,8	0,0	316
Pork fat	38,7	11,4	49,3	0,0	489
Veal	78,0	19,7	1,2	0,0	90
Lamb Kidneys	79,7	13,6	2,5	0,0	77
Lamb Liver	71,2	18,7	2,9	0,0	101
Lamb Heart	78,5	13,5	2,5	0,0	82
Beef Brains	78,9	9,5	9,5	0,0	124
Beef liver	72,9	17,4	3,1	0,0	98
Beef Kidneys	82,7	12,5	1,8	0,0	66
beef udder	72,6	12,3	13,7	0,0	173
Beef Heart	79,0	15,0	3,0	0,0	87
beef tongue	71,2	13,6	12,1	0,0	163
Pork kidneys	80,1	13,0	3,1	0,0	80
Pork liver	71,4	18,8	3,6	0,0	108
Pig's heart	78,0	15,1	3,2	0,0	89
Pork tongue	66,1	14,2	16,8	0,0	208
geese	49,7	16,1	33,3	0,0	364
Turkey	64,5	21,6	12,0	0,8	197
chickens	68,9	20,8	8,8	0,6	165
chickens	71,3	18,7	7,8	0,4	156
ducks	51,5	16,5	61,2	0,0	346

Sausage and sausage products

Product	Water, g	Proteins, g	Fats, g	Carbohydrates, g	kcal
Boiled Sausage Diabetic	62,4	12,1	22,8	0	254
Boiled sausage Dietary	71,6	12,1	13,5	0	170
Boiled sausage Doktorskaya	60,8	13,7	22,8	0	260
Boiled sausage	57,0	12,2	28,0	0	301
Boiled Sausage Dairy	62,8	11,7	22,8	0	252
Boiled sausage Separate	64,8	10,1	20,1	1,8	228
Boiled veal sausage	55,0	12,5	29,6	0	316
Sausages Pork	53,7	10,1	31,6	1,9	332
Dairy sausages	60,0	12,3	25,3	0	277
Sausages Russian	66,2	12,0	19,1	0	220
Sausages Pork	54,8	11,8	30,8	0	324
Boiled-smoked Amateur	39,1	17,3	39,0	0	420
Boiled-smoked Servelat	39,6	28,2	27,5	0	360
Semi-smoked Krakow	34,6	16,2	44,6	0	466
Semi-smoked Minsk	52,0	23,0	17,4	2,7	259
Semi-smoked Poltava	39,8	16,4	39,0	0	417
Semi-smoked Ukrainian	44,4	16,5	34,4	0	376
Raw-smoked Amateur	25,2	20,9	47,8	0	514
Raw-smoked Moscow	27,6	24,8	41,5	0	473

Canned and smoked meats

Product	Water, g	Proteins, g	Fats, g	Carbohydrates, g	kcal
Beef stew	63,0	16,8	18,3	0	232
Tourist breakfast (beef)	66,9	20,5	10,4	0	176
Tourist breakfast (pork)	65,6	16,9	15,4	0	206
sausage mince	63,2	15,2	15,7	2,8	213
Pork stew	51,1	14,9	32,2	0	349
Raw smoked brisket	21,0	7,6	66,8	0	632
Raw smoked loin	37,3	10,5	47,2	0	467
Ham	53,5	22,6	20,9	0	279

Fats, margarine, butter

Product	Water, g	Proteins, g	Fats, g	Carbohydrates, g	kcal
Fat lamb or beef rendered	0,3	0	99,7	0	897
Pork bacon (without skin)	5,7	1,4	92,8	0	816
Milk margarine	15,9	0,3	82,3	1	746
Margarine sandwich	15,8	0,5	82	1,2	744
Mayonnaise	25	3,1	67	2,6	627
Vegetable oil	0,1	0	99,9	0	899
Butter	15,8	0,6	82,5	0,9	748
Ghee butter	1	0,3	98	0,6	887

Milk and dairy products

Product	Water, g	Proteins, g	Fats, g	Carbohydrates, g	kcal
Cheese from cow's milk	52,0	17,9	20,1	0,0	260
Yogurt natural 1.5% fat	88,0	5,0	1,5	3,5	51
Kefir low fat	91,4	3,0	0,1	3,8	30
Kefir fat	88,3	2,8	3,2	4,1	59
Milk	88,5	2,8	3,2	4,7	58
Milk acidophilus	81,7	2,8	3,2	10,8	83
Whole milk powder	4,0	25,6	25,0	39,4	475
Condensed milk	74,1	7,0	7,9	9,5	135
Condensed milk with sugar	26,5	7,2	8,5	56,0	315
curdled milk	88,4	2,8	3,2	4,1	58
Ryazhenka	85,3	3,0	6,0	4,1	85
Cream 10%	82,2	3,0	10,0	4,0	118
Cream 20%	72,9	2,8	20,0	3,6	205
Sour cream 10%	82,7	3,0	10,0	2,9	116
Sour cream 20%	72,7	2,8	20,0	3,2	206
Curds and special curd mass	41,0	7,1	23,0	27,5	340
Russian cheese	40,0	23,4	30,0	0,0	371
Dutch cheese	38,8	26,8	27,3	0,0	361
Swiss cheese	36,4	24,9	31,8	0,0	396
Poshekhonskiy cheese	41,0	26,0	26,5	0,0	334
Processed cheese	55,0	24,0	13,5	0,0	226
Fat cottage cheese	64,7	14,0	18,0	1,3	226
Bold cottage cheese	71,0	16,7	9,0	1,3	156
Low-fat cottage cheese	77,7	18,0	0,6	1,5	86

Eggs

Product	Water, g	Proteins, g	Fats, g	Carbohydrates, g	kcal
Chicken egg	74,0	12,7	11,5	0,7	157
Egg powder	6,8	45	37,3	7,1	542
Dry protein	12,1	73,3	1,8	7	336
Dry yolk	5,4	34,2	52,2	4,4	623
quail egg	73,3	11,9	13,1	0,6	168

Fish and seafood

Product	Water, g	Proteins, g	Fats, g	Carbohydrates, g	kcal
Gobies	70,8	12,8	8,1	5,2	145
Pink salmon	70,5	21	7	0	147
Flounder	79,5	16,1	2,6	0	88
carp	78,9	17,7	1,8	0	87
Carp	79.1	16	3.6	0	96
Keta	71.3	22	5.6	0	138
Smelt	79.8	15.5	3.2	0	91
Icy	81.8	15.5	1.4	0	75
Bream	77.7	17.1	4.1	0	105
Salmon	62.9	20.8	15.1	0	219
Makrurus	85	13.2	0.8	0	60
Lamprey	75	14.7	11.9	0	166
Pollock	80.1	15.9	0.7	0	70
capelin	75	13.4	11.5	0	157
Navaga	81.1	16.1	1	0	73
Burbot	79.3	18.8	0.6	0	81
Notothenia marble	73.4	14.8	10.7	0	156
sea ​​bass	75.4	17.6	5.2	0	117
river perch	79.2	18.5	0.9	0	82
Sturgeon	71.4	16.4	10.9	0	164
Halibut	76.9	18.9	3	0	103
Blue whiting	81.3	16.1	0.9	0	72
saber fish	75.2	20.3	3.2	0	110
Rybets Caspian	77	19.2	2.4	0	98
Carp	75.3	18.4	5.3	0	121
saury large	59.8	18.6	20.8	0	262
small saury	71.3	20.4	0.8	0	143
herring	75.4	17.3	5.6	0	121
Herring	62.7	17.7	19.5	0	242
Whitefish	72.3	19	7.5	0	144
Mackerel	71.8	18	9	0	153
catfish	75	16.8	8.5	0	144
Horse mackerel	74.9	18.5	5	0	119
Sterlet	74.9	17	6.1	0	320
Zander	78.9	19	0.8	0	83
Cod	80.7	17.5	0.6	0	75
Tuna	74	22,7	0,7	0	96
coal fish	71.5	13.2	11.6	0	158
sea ​​eel	77.5	19.1	1.9	0	94
Acne	53.5	14.5	30.5	0	333
Hake	79.9	16.6	2.2	0	86
Pike	70.4	18.8	0.7	0	82
Ide	80.1	18.2	0.3	0	117
Far Eastern shrimp	64,8	28,7	1,2	0	134
Cod liver	26,4	4,2	65,7	0	613
Squid	80,3	18	0,3	0	75
Crab	81,5	16	0,5	0	69
Shrimp	77,5	18	0,8	0	83
sea ​​kale	88	0,9	0,2	3,0	5
Pasta "Ocean"	72,2	18,9	6,8	0	137
Trepang	89,4	7,3	0,6	0	35

Caviar

Product	Water, g	Proteins, g	Fats, g	Carbohydrates, g	kcal
Chum salmon granular	46,9	31,6	13,8	0	251
Bream breakdown	58	24,7	4,8	0	142
pollock breakdown	63,2	28,4	1,9	0	131
Sturgeon granular	58	28,9	9,7	0	203
Sturgeon breakdown	39,5	36	10,2	0	123

nuts

Product	Water, g	Proteins, g	Fats, g	Carbohydrates, g	kcal
Hazelnut	4,8	16,1	66,9	9,9	704
Almond	4	18,6	57,7	13,6	645
Walnut	5	13,8	61,3	10,2	648
Peanut	10	26,3	45,2	9,7	548
sunflower seed	8	20,7	52,9	5	578

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