Proteins, in addition to fats and carbs are the most important components of any food. Experts still debate over proper protein intake, but generally most of the nutritionists have some consensus that women aged between 19 and 70 should consume not less than 46 grams of protein, and  men of the same age not less than 56 grams of protein.

Proteins play important role in diet in general, but mostly in diet of athletes, so we listed top 10 protein sources:

1. Cheese

100 grams of Parmesan, depending on the type, contains 35.8 to 41.6 grams of protein. If parmesan is too expensive for you, feel free to replace it with hard cheese. Choose dry and mature hard cheese. When you buy cheese gently press it with your fingers and select the hardest piece. It is a good sign that the piece has solids and proteins.

2. Roast soybeans

Roasted soybeans are an excellent source of vegetable protein. You can buy roast soybeans in any better equipped shop packed in small packages, ready to be consumed as great protein snack. 100 grams of roasted soy contain about 40 grams of pure protein. High protein level (50%) is highlighted on some roast soybeans packings, found in shops.

3. Veal and beef

It is very important to choose lean cuts of beef and veal. 100 grams of meat contains 36 grams of protein.

4. Pumpkin seeds and watermelon seeds! 

100 grams of pumpkin seeds contain 33 grams of proteins, 100 grams of watermelon seeds contain 28 to 31 grams of high quality proteins. We suppose you are surprised by the fact that watermelon seeds are placed on this list, but it’s just another proof that you are not familiar with eastern food habits. In some African countries including Nigeria, watermelon seeds are used in some soups and stews and people in several Asian countries collect and roast water melon seeds and the serve these roast seeds as snacks. But it is not recommended for people who are trying to lose weight to consume watermelon seeds because watermelon seeds contain 50% fat and have a high calorific value.

5. Chicken, turkey, lamb and pork

100 grams of chicken contain about 32 grams (white meat) of protein and 100 grams of pork contain 30 grams. Lamb and pork lean meat is a good source of protein.

6.Fish
-100 grams of tuna contain about 30 grams of protein and 100 grams of trout contain about 27 grams of protein.

7. Caviar
-If you can afford eating caviar… – 100 grams of caviar contain about 28 grams of protein.

8. Yeast Extract Spread
-Contain 27.8 grams of protein.

9. Crabs and lobsters
--100 grams of pure crab and lobster meat contains about 26 grams of protein. We have no information about shell’s protein composition and we would not recommend you consume it.

10. Peanuts
-100 grams of peanuts contain 23.7 grams of protein. Unfortunately, the calorific value of peanuts is big and peanuts should be consumed carefully and not too often.