Proteins are one of the three major groups of macronutrients that the body needs to function and that should be part of the diet. For this reason, and to make it easier to choose them on a daily basis, here is a list of delicious foods rich in protein.

Proteins are used by the body to build and repair tissues (skin, bones, muscles, organs). In addition, they are also part of hormones, enzymes and antibodies.

Official intake recommendations range from 0.8 to 1 gram per kilogram of body weight per day. However, these amounts can be increased as required. In addition, there are groups of special interest, such as pregnant women, athletes, growing children and the elderly.

Delicious foods rich in vegetable proteins

Although they are often classified as lower-quality protein foods, vegetables are outstanding sources of essential amino acids. In addition, they include very appetizing products with which to prepare delicious recipes.


One of the vegetable protein sources par excellence, especially in Asian countries. Thanks to its mild flavor and texture, it can be cooked in many ways and absorbs the flavor of the ingredients that accompany it.


Eating oat flakes for breakfast is an easy way to add protein to the first meal. In addition, it provides fiber, magnesium, zinc and folates. Oatmeal can also be used in other preparations, such as burgers, pancakes or energy bites.


The chickpea is one of the oldest cultivated plants. Its origin is somewhat disputed, but today it has spread to several continents. Thanks to its texture and flavor it combines with many ingredients.

All legumes are very nutritious foods. They abound in protein, fiber, B vitamins and some minerals (iron, calcium, potassium, phosphorus and zinc). They are perfect for a healthy diet.

They can help lower blood sugar, regulate blood pressure and reduce the risk of cardiovascular disease. They are also satiating and promote intestinal transit. Finally, they contain antioxidants.


This is a plant of the same family as amaranth and is cultivated for its edible seed. It is considered a pseudocereal, but because of its starch content it has the same uses as other cereals.

Between 16% and 20% of the weight of quinoa is protein. According to data from the Food and Agriculture Organization of the United Nations (FAO), they can be considered of high biological value and are comparable to those of milk.


This name refers to a source of vegetable protein derived from the fermentation of a fungus (Fusarium venenatum). The result is a product that is marketed in the form of cubes, fillets, minced or hamburgers.

Scientific findings show that the mycoprotein is rich in nutrients, especially protein and fiber. In addition, it has been found to have some positive effects, such as the ability to induce satiety, decrease intake and modulate blood sugar levels.


With 24 grams of protein per 100 grams of dry product, lentils are another delicious, protein-rich food. They share with chickpeas and beans all the benefits and strengths of legumes.

Lentils are very versatile in the kitchen, as they can be presented as a salad, sautéed, cooked or pureed. There is also a great variety of lentils (red, yellow, black, green).

Hemp seeds

Hemp is an easy and tasty way to help meet protein needs. Just add a tablespoon a day with yogurt, a salad, a vegetable puree or a pasta dish. It can also be mixed with pumpkin, chia or flax seeds.


Also known by the name of peanut, this is the edible seed of a legume or pulse. However, it shares many nutritional characteristics with nuts, so it is often equated with walnuts, hazelnuts and cashews.

They can be enjoyed whole, crushed or in cream form. So the range offered by peanuts to add protein to the diet is very easy to adapt to everyone’s taste.


A handful of 30 grams of this product provides about 6 grams of protein. But beyond this contribution, it should be noted that the consumption of nuts is highly recommended at any time of life.

Epidemiological studies relate their intake to a reduced incidence of coronary heart disease, gallstones and diabetes (in the case of women). It also appears to have beneficial effects on arterial hypertension and systemic inflammation.


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