Protein is an essential nutrient that plays a major role in maintaining a healthy body. Besides being a source of energy, protein also functions to build and repair tissue, maintain muscle mass, and support the immune system. Protein is essential not only for athletes or those on a diet, but also for everyone of all ages. Choosing the right protein-rich foods can help you stay fit, optimize your metabolism, and reduce the risk of various diseases.
Ideal Daily Protein Intake
Daily protein intake varies depending on age, gender, weight, activity level, and health conditions. However, in general:
- Healthy adults need about 0.8 grams of protein per kilogram of body weight per day.
For example, a person weighing 60 kg needs about 48 grams of protein per day. - Pregnant and breastfeeding women need more, around 1.1–1.3 grams/kg body weight per day.
- Athletes or people with high levels of physical activity may need 1.2–2 grams/kg body weight per day to maintain and build muscle mass.
- The elderly are recommended around 1–1.2 grams/kg body weight per day to prevent decreased muscle mass (sarcopenia).
When digested, protein-rich foods are broken down into amino acids, which are important components that play a role in supporting metabolism, repairing damaged body tissue, and forming muscles, tendons, organs, skin, and enzymes.
10 High-Protein Foods You Can Consume
Each type of food has different nutritional content and additional benefits, so it's important to vary your choices to ensure your body gets a complete intake of protein and other nutrients. Here are some high-protein foods that can support your health:
1. Eggs
One large egg contains about 6–7 grams of high-quality protein, with all the amino acids the body needs.
Egg whites contain almost pure protein, while the yolks contain vitamins A, D, and E, choline, and the antioxidants lutein and zeaxanthin, which are good for eye health. Regular egg consumption can help maintain muscle mass, repair body tissue, and support brain function.
2. Chicken Meat
Chicken, especially skinless breast, is a popular source of low-fat protein for those on a diet or building muscle. Every 100 grams of chicken breast contains approximately 31 grams. Furthermore, chicken is rich in niacin (vitamin B3) and selenium, which play important roles in energy metabolism and immune system health.
3. Fish and Seafood
Fish such as salmon, tuna, sardines, and mackerel are a source of protein and omega-3 fatty acids, which are beneficial for the heart and brain. Salmon contains 20 grams of protein per 100 grams. Other seafood, such as shrimp and crab, is also rich in protein but low in calories and fat. Consuming fish 2–3 times a week can help reduce the risk of cardiovascular disease.
4. Milk
Milk is a source of animal protein and calcium, which are essential for healthy bones and teeth. One glass (240 ml) of cow's milk contains approximately 8 grams of protein. It also contains vitamins D, B12, phosphorus, and riboflavin. Dairy products such as cheese, kefir, and yogurt (especially Greek yogurt) are also rich in protein and probiotics for digestive health.
5. Tofu and Tempeh
Tofu and tempeh are processed soybeans that are popular sources of vegetable protein.
- Tofu contains about 8 grams of protein per 100 grams, is low in calories, and is rich in iron.
- Tempeh is more nutrient-dense, with about 19 grams of protein per 100 grams, and contains fiber, calcium, magnesium, and natural probiotics from fermentation.
Both are suitable for vegetarians and vegans, while also helping to maintain heart and digestive health.
6. Nuts
Peanuts, almonds, cashews, and pistachios are excellent sources of plant-based protein and healthy fats. For example, 100 grams of almonds contain approximately 21 grams of protein. Furthermore, nuts are rich in vitamin E, magnesium, and antioxidants, which help protect the body from cell damage caused by free radicals. Moderate consumption also supports heart health.
7. Broccoli
Broccoli is known as a vegetable rich in vitamin C, vitamin K, fiber, and antioxidants. Interestingly, broccoli also contains a relatively high amount of plant-based protein compared to other vegetables, at around 2.8 grams per 100 grams. While not as high as animal sources, broccoli is still a beneficial protein supplement, especially in a balanced diet.
8. Soybeans
Soybeans are a complete source of plant-based protein, meaning they contain all the essential amino acids typically found only in animal products. 100 grams of boiled soybeans contain approximately 12 grams of protein. Furthermore, soybeans contain isoflavones, which function as phytoestrogens, beneficial for hormonal, bone, and heart health.
9. Spinach
Spinach is not only rich in iron, folate, vitamin A, and vitamin C, but also provides plant-based protein, albeit in smaller amounts. 100 grams of fresh spinach contains approximately 2.9 grams of protein. Regular consumption of spinach helps maintain energy, blood health, and supports the body's metabolism.
10. Edamame
Edamame are young soybeans rich in protein, fiber, vitamin K, and folate. Every 100 grams of edamame contains approximately 11 grams of protein. Its antioxidant and isoflavone content also helps reduce the risk of heart disease, maintain bone density, and support digestive health. Edamame makes a great, nutritious snack.
Meeting protein needs doesn't always have to be limited to meat or animal products, as many plant-based options are also rich in essential nutrients. The key is to tailor your diet to your body's needs, activity levels, and lifestyle.
Benefits of Consuming High-Protein Foods
Besides being a source of energy, high-protein foods also have many important health benefits, such as:
- Building muscle: helps the growth and maintenance of muscle mass.
- Tissue repair: accelerates the recovery of damaged cells and tissues.
- Controlling body weight: gives a feeling of fullness for longer so that appetite is more controlled.
- Increase metabolism: supports more effective calorie burning.
- Maintain immunity: helps the body form antibodies to fight infections.
Essentially, meeting daily protein requirements is a crucial step in maintaining overall health. Protein, along with carbohydrates and fats, is a macronutrient required in large amounts for optimal cell, tissue, and organ function.
If you're still unsure about the appropriate amount of protein for your condition, it's best to consult a medical professional or nutritionist. This way, you can get the right dietary recommendations for your body's needs and lifestyle.
This article was written by Dr. Noviyanti, Sp.GK (Clinical Nutrition Specialist at EMC Cikarang Hospital).