Together with healthy fats and carbohydrates, proteins are an essential nutrient for the proper operation and development of our bodies. They help strengthen bones and muscles, reinforce the immune system, provide energy, regulate cellular activity and function, maintain and repair tissue and are responsible for the formation of digestive juices, hormones, haemoglobin, enzymes and vitamins.  And, although they need to be part of a healthy and balanced diet, they are especially important for athletes or people with a very active lifestyle. Do you want to know which foods contain the most proteins? Have a pen ready and read on to find out more.


Fish is one of the best foods to get high-quality proteins. It’s a highly nutritious food and low in calories. Furthermore, fish like salmon, which are rich in fatty acids Omega-3, are very good for your heart and the proper functioning of your brain.


Chicken is another high-protein food. Its meat contains all the amino acids that your muscles need to function properly. Like fish, chicken is a low-calorie food. To have a point of reference, 100 grams of chicken meat contains 27 grams of proteins and only 239 calories.


Stewed, with vegetables, in a salad, with chorizo, as a purée or, why not, in a pasta dish. Lentils are one of the most versatile and popular legumes of our cuisine. 100 grams of boiled lentils contain 23 grams of proteins and, if we combine them with cereals, we can multiply their nutrients.


Besides being rich in riboflavin, thiamine, folic acid, vitamin D and E, Omega-3 and phosphorus (among other nutrients and antioxidants), eggs are a good source of high-quality proteins. They are also a very easily-digestible food.


This type of meat contains, as well as a high caloric intake, a large quantity of iron, zinc, and all the essential amino acids.


Yogurts have many benefits. Especially Greek yogurt, which provides an excellent amount of high-quality proteins. Its consumption, therefore, promotes cellular development, strengthens muscles and repairs tissue.


Almonds, like many other nuts, are rich in proteins. They provide the necessary energy for an active lifestyle. Furthermore, almonds are valued for their anti-inflammatory properties and are a great source of fibre, healthy fats and vitamin E.


Soybeans are one of the richest legumes in vegetable proteins and many other nutrients. They provide the most protein as a flour, with 37.3 grams of total protein per 100 g, but they are also great dry, with 35.9 grams when raw.

Pumpkin seeds

Pumpkin seeds are also a great source of nutrients. They are rich in proteins, with around 30 g per 100 g of raw product, and they also provide fatty acids, vitamins, antioxidants and minerals like calcium.


Even though many may think that peanuts are nuts, they are actually legumes. They are rich in vegetable proteins, as well as non-saturated fats. They are also a great source of potassium, zinc, vitamin E and Omega-3. Also, raw peanut butter -without added fats or sugars- provides 25.5 g of proteins per 100 grams, practically the same amount as the raw nut or when slightly toasted.