Home / 30 grams of protein in food

30 grams of protein in food

Studies have shown that we need 20-30 grams of proteinto start and accelerate the processes of building and repairing muscle and increasing its quantity does not give any additional benefit. Most trainees know about the rule of 20-30 grams, and about which foods contain a lot of protein, but if you don't think all the macronutrients, it can be quite difficult to imagine how to look 30 grams of protein.

In this post we will look at some of the most popular types of high-protein foods and see how much you will need each of them to get 30 grams of protein.

Куриная грудкаChicken breast without skin and bones

Quantity: half breast (≈100 g)
Calories: 160 kcal
Carbohydrates: 0 g
Fats: 4 g
Protein: 30 g

In terms of grams chicken Breasts without skin and bones — one of the richest sources of protein among all foods. Chicken Breasts contain little fat and don't contain carbohydrates. They should be the basis of the food basket of any trenirueshsya. The above figures do not include sauce, mayonnaise or any other Supplement, breast kind of ready — consider this factor, calculating macronutrient intake. The same ratio of macronutrients contains Turkey breast, but it is, of course, much larger. The average Turkey breast can weigh from a kilogram to two, so count for the serving size in accordance with it.

СтейкSteak

Quantity: one steak medium-sized(≈96 g)
Calories: 170 kcal
Carbohydrates: 0 g
Fats: 5.3 g
Proteins: 30,2 g

The steaks are delicious, and regardless of what method of cooking you prefer, they contain a significant amount of tasty protein without the carbs. The amount of fat will depend on the power of the animal, its species and parts of the carcass. The rounds contain the least fat, like sirloin, but they dry quickly, so if you want to make the juiciest steak in these parts, not to cook it too long obzharivaete not more moderate. The numbers at the top are for the steak of thigh, and do not include the sauces and other additives.

Свиные отбивныеPork chops

Amount: steak of medium size (≈98 g)
Calories: 161 kcal
Carbohydrates: 0 g
Fats: 4.4 g
Protein: 30 g

What could be better than a well-cooked and seasoned with pork chops? It is often assumed that pork is fatter than other types of meat, but low-fat pork tenderloin is comparable to chicken and beef for the amount of protein contained therein with the same or less fat content. Well prepare the steak, soak it in salted water for a period offrom 30 minutes to 4 hours. This will change the cell structure of the meat and make the steak more juicy. Since this portion of the carcass is easy to overdry, it is best to quickly brown the surface for 3 minutes on each side and then bake for 6-8 minutes in an oven heated to about 200°C.

ЛососьSalmon

Quantity: half of the sirloin (≈145 g)
Calories: 293 calories
Carbohydrates: 0 g
Fat: 19.3 g
Protein: 30 g

Many chefs believe that the salmon is overrated, but you cannot deny his taste in properly prepared or raw, as in sashimi. The salmon species are divided into Pacific and Atlantic. There are 8 species of Pacific salmon, the most popular of which is the sockeye (red) salmon (pink). Atlantic salmon represented by only one species. Canned salmon often contains less fat than sirloin steak, and if you care about environmental issues, you can't go past a good Aussie salmon. To get 30 grams of protein from canned salmon, you will need a Bank of medium size (≈210 g).

ТунецTuna

Quantity: 180-gram Bank
Calories: 134 kcal
Carbohydrates: 0 g
Fats: 1.3 g
Proteins: 30,4 g

Canned tuna is an important component of the diet of any serious athlete — it can be quite bland and annoying at times, but there are a lot of protein and low in fat and carbohydrates. There are three main types of tuna — blue, yellow and all the rest. If you care about the future of tuna fish and avoid bluefin tuna in all possible ways, as most of its species are under threat of extinction. Yellow tuna is holding up better, but it is not very much. Next time you buy make a choice in favor of striped tuna, or at least possible, make sure that the fish was caught environmentally friendly way.

ОсьминогOctopus

Quantity: 120 g (4-6 small octopus)
Calories: 148 kcal
Carbohydrates: 1.2 g
Fats: 2.2 g
Protein: 30.5 g

Small octopus cooked on the grill, not everyone will like, but there are people who truly love them. Four or five osmanoglu is a little, it's easy to eat 10 or more at a time. Frozen octopus, which are sold in supermarkets and seafood stores, frozen win, it makes them softer.

ЯйцаEggs

Quantity: 5 eggs
Calories: 306 kcal
Carbohydrates: 1.5 g
Fats: 20,9 g
Proteins: 27,3 g

Fried, boiled, poached or scrambled eggs. These are just some of the many ways to cook these white gold balls. One of the bestsources of protein, although you need to be attentive to the content of fat, which can be quite high, especially if you eat several eggs a day. The eggs of free living hens are no different nutritionally from eggs of hens contained in the cells, but if you ever saw the work of the battery cells, you will think twice before to buy eggs of chickens living in them.

МиндальAlmonds

Quantity: 128 nuts
Calorie inost: 919 kcal
Carbohydrates: 7,4 g
Fats: 84 g
Protein: 30 g

Nuts are often recommended as a good source of healthy fats and proteins, and the most popular of them is almonds. However, looking at the numbers above, you don't want to do the almond as its main source of protein, unless, of course, do not try to gain weight. Raw bitter almonds can be poisonous, but the nuts sold in supermarkets is treated to the sweet sight.

Арахисовое маслоPeanut butter

Quantity: 6 teaspoons with a slide
Calories: 777 calories
Carbohydrates: 15 g
Fats: 61,2 g
Proteins: 28,2 g

Nothing beats sticky, salty, sweet taste of peanut butter. It's delicious on toast, in smoothies, with celery or just. Like all nuts and nut products, it contains more fat than anything else, but mostly unsaturated fats. Many prefer unsalted oils, but they often add sugar. Interesting fact: to get a small jar of peanut butter (340 g), it takes about 550 nuts.

ТворогCheese

Quantity: 15 tablespoons with slide
Calories: 255 kcal
Carbohydrates: 18,3 g
Fat: 6.6 g
Protein: 30 g

Another important part of the diet of bodybuilder — cheese, a fermented milk product with a mild flavor, which we love for low calorie servings with a high protein content. Most types of cheese, however, also contain large amounts of salt, so it's best to look for options with low content. Cheese contains mainly casein, making it the ideal snack before bed, but it can be eaten during the day to provide a steady release of amino acids into muscle.

Греческий йогуртGreek yogurt

Quantity: 3 jars (3 x 200 g)
Calories: 804 kcal
Carbohydrates: 43,2 g
Fats: 58,2 g
Proteins: 28,2 g

Thick and sour Greek yogurt contains an average of two times more protein than other yogurts. His popularity soared in recent years, especially among active people who take care of their health. Like cottage cheese, Greek yogurt contains mostly casein,since most of the whey removed from it. The word "yogurt" comes from Turkish language, but the yogurt presumably comes from the ancient Greek dairy product called Oxygala. If you want to get protein from the yogurt, but do not want to increase the volume of waistline, choose low fat.

Обезжиренное молокоSkim milk

Amount: 3 cups (750 ml)
Calories: 270 kcal
Carbohydrates: 37.5 g
Fats: 0.8 g
Protein: 27 g

Most of us can't imagine life without cow's milk. What else eat cereal and cookies? But besides, it is one of the easiest sources of protein. It is, after all, the primary ingredient from which our favorite protein powders and bars. Skim milk contains a higher percentage of protein than full fat, just because he removed most of the fat. However, there is nothing wrong to drink and full-fat dairy products. Studies have shown that its consumption does not affect the risk of cardiovascular diseases, and also those who drink full-fat milk, usually thinner.

ТофуTofu

Quantity: 2-4 piece depending on size (270 g)
Calories: 267 kcal
Carbohydrates: 11.3 g
Fat: 13.5 g
Protein: 30.5 g

Tofu is quite a controversial source of protein. It is not only in its consistency and taste, but also in the fact that it is made from soy. Many athletes still believe that soy increases estrogen production and lower testosterone levels, though science has unequivocally denied this allegation. Studies have shown that a protein blend of soy and milk is healthier than the pure whey protein because they support the delivery of amino acids to muscles over a long time. Thanks to its mild taste, this protein source goes well with many foods. Like cheese, it can be used in spicy and sweet dishes, but contains less salt.

БобовыеLegumes

Quantity: one and a half large (425 g) cans baked beans
Calories: 546 kcal
Carbohydrates: 80,6 g
Fats: 3.1 g
Proteins: 32,6 g

Legumes in the quantity required to obtain 30 g of protein, can make you the most imposing man in the office, but if you don't consider it a problem, that they contain little fat and lots of fiber and complex carbohydrates in addition to protein. If you want to ask what beans they include beans, peas, lentils, and even peanuts. Most raw legumes require a pretty long cooking and soaking before they can be there.

КиноаQuinoa

Amount: 3 cups (750 g)
Calories: 900kcal
Carbohydrates: 159,8 g
Fat: 14.3 g
Protein: 33 g

The popularity of quinoa as a healthy product has increased dramatically since 2006, with the result that its price has tripled. This is a very hardy crop that can grow in arid climates and is one of the best sources of protein. Although this is a great source of protein for vegans and vegetarians, it is important to understand how its popularity and increased prices have increased poverty in the regions where it is grown (such as Peru and Bolivia).

Provide yourself with protein

Protein as a macronutrient is gaining popularity by the minute. Now everything is advertised as high protein or by adding protein. This nutrient is beneficial in all respects and devoid of many of the risks associated with excessive consumption of carbohydrates and fats. For the exercising person and for anyone who wants to improve their figure, 20-30 g of protein a day — the perfect amount to start the process of recovery and growth of muscles, which will help to maintain a healthy metabolism and improve workout results. The list gives quick tips of how to get those 20-30 grams of protein from food, but nothing beats a good protein powder is the most convenient and rich source of protein.