Protein content in cereals

Which foods contain protein?

Proteins( or proteins) - this is an important component of nutrition, without which the process of healthy metabolism is impossible. The main source of protein in the diet of people is meat, consisting of 15-30% of the protein. However, if a person does not eat meat, from which foods can he get protein?

Buckwheat is the leader in protein content in cereals( up to 10-12 g per 100 g of dry cereals), however only half of this protein will be absorbed by the body. On the other hand, there are a lot of proteins in soy protein( up to 40-50 g per 100 g) - but is soybean harmful for the health of men because of the content of isoflavones?

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Daily protein norm

About 30% of the daily caloric intake should come from proteins - or about 1.5-2.5 g of protein per kg of dry body weight( 1).A man weighing 75 kg and having a 10% fat level in the body needs 100-170 g of protein per day. A woman weighing 60 kg with a 20% fat level - 70-120 g.

Exceeding this norm is acceptable when observing a low-carb diet, however, for muscle growth, it is not necessary to consume large doses of protein. Recent research shows that with an overabundance of protein in the diet, the body simply reduces the proportion of its assimilation.

Protein in dairy products

As a protein-rich food, the main alternative to meat and fish is cheese, cottage cheese and other dairy products. Quality cottage cheese contains 15-20 g of protein per 100 g - a figure comparable to the protein content in meat. Among other things, milk protein has a high percentage of assimilation.

Most types of cheese contain up to 20-30 g of protein per 100 grams, but the content of animal fat in them is also high and reaches 20-30% - these foods should be consumed in moderation. The list of milk containing 2-5 g of protein per 100 g, or 7-12 g of protein per large glass closes the list.

Product name Protein content per 100 g Approximate level of protein assimilation
Hard cheese type 25 - 30 g 90 - 95%
Soft cheese 20 - 25 g 90 - 95%
Dry milk 20 - 25 g 90 - 95%
Dry cream 20 - 25 g 90 - 95%
Cottage cheese skimmed 15 - 20 g 90 - 95%
Brynza 15 - 20 g 90 - 95%
Curd conventional 10 - 15g 90 - 95%
Yoghurt 5 - 6 g 90 - 95%
Ice cream 3 - 5 g 90 - 95%
Milk 2 - 5 g 90 - 95%

Vegetable protein

It should be understood that the protein content in plant products depends primarily not on the plant species, but on what part of this plant is used for food. Fruits and seeds( nuts, beans), as well as grains( cereals, flour) contain much more protein than stems( broccoli) and roots( potatoes).

Fresh vegetables, fruits and berries contain a minimum amount of protein, because the basis of their mass is water, carbohydrates and vegetable fiber. Even in potatoes contains no more than 2-3 grams of protein per 100 grams, exactly as in other vegetables. The protein content in the salad leaves is practically zero.

Product name Protein content per 100 g Approximate level of protein assimilation
Soy protein 30 - 50 g 90 - 95%
Dried mushrooms 20 - 30 g 70 - 80%
Beans 20 - 25 g 65 -70%
Lentils 20 - 25 g 65 - 70%
Dry peas 20 - 22 g 65 - 70%
Different nuts 10 - 25 g 65 - 70%
Potatoes 2 - 3 g 65 -70%
Vegetables and fruit 2 - 3 g 65 - 70%
Fresh mushrooms 1 - 3 g 65 - 70%
Berries 1 - 2 g 65 - 70%

BpIs soy for men?

Soybeans contain up to 50 g of protein per 100 g - a figure twice that of protein in meat. For ease of use in food, beans usually undergo a processing procedure, resulting in a textured soybean known as "soy meat".

Most of the concerns about the dangers of soy for male health are related to the content of isoflavones in it - substances similar to the female sex hormone estrogen. Despite the fact that, in theory, isoflavones should reduce the level of testosterone, extensive scientific research is completely refuted.

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Protein content in cereals

Recall that most cereals are related to cereal products( primarily rice, corn, barley and oats).Exceptions are buckwheat and kinoa, which are, in fact, the seeds of flowers. Various cereals( wheat, rye and others) are also made from cereals.

Despite the high protein content in wheat, about a third of its total mass is gluten - a substance that can cause food allergy in some people. This explains the low level of assimilation of proteins from wheat flour - only 25-30%.

Product name Protein content per 100 g of dry cereal Approximate level of protein assimilation
Wheat flour 12 - 15 g 25 - 30%
Pasta 12 - 15 g 25 - 30%
Rye flour 10 - 12 g 30 - 40%
Buckwheat 10 - 12 g 50 - 60%
Oat groats 10 - 12 g 50 - 60%
Pearl barley 10 - 12 g 50 - 60%
The semolina 10 -11 g 50 - 60%
Corn 10 - 12 g 50 - 60%
Brown rice 2.5 - 3.5 g 50 - 60%
White leadfovanny Figure 2 - 3 g 50 - 60%

protein assimilation percentage

The amount of protein in the product indicated on the package - this is not the amount of protein that will get your body in the digestion of food. In addition to the fact that only 50-60% of vegetable protein is digested, the average product data is always indicated in the product composition table.

In other words, there is no point in believing a digit of the type "7.2 g protein per 100 g" - in reality the protein content in a particular plant could be from 5 to 9 g, and the percentage of protein absorption for your organism can be recognized only after complex medical tests.

***

The leaders in protein content in plant products are soy, beans and lentils. Soy protein has a high percentage of digestibility, comparable to meat. The protein content in most cereals varies in the limit of 10-12 g per 100 g of dry cereals, and the level of digestion is 50-60%.

Scientific sources:

  1. Protein Intake - How Much Protein Should You Eat Per Day? , source
  2. Protein Digestibility Corrected Amino Acid Score, source