Jedwali la yaliyomo kwenye protini kwenye vyakula

Katika meza hizi hupitishwa na wastani wa mahitaji ya kila siku ya protini ni gramu 70. Kiwango hiki cha wastani cha mtu mzima mwenye uzito wa kilo 70 (kwa watoto na watu walio na mazoezi ya mwili juu ya kawaida ni gramu 1 ya protini kwa kila kilo ya uzani wa mwili). Safu "Asilimia ya mahitaji ya kila siku" inaonyesha ni asilimia ngapi ya gramu 100 za bidhaa hiyo inakidhi mahitaji ya kila siku ya mtu mwenye uzito wa kilo 70 katika protini.

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VYAKULA VYA JUU KATIKA protini:

Jina la bidhaa	Yaliyomo ya protini katika 100 gr	Asilimia ya mahitaji ya kila siku
Poda ya yai	46 gr	66%
Jibini la Parmesan	35.7 gr	51%
Maharagwe ya soya (nafaka)	34.9 gr	50%
Maziwa yamepunguzwa	33.2 g	47%
Caviar nyekundu caviar	31.5 g	45%
Uyoga mweupe, kavu	30.3 gr	43%
Maziwa kavu 15%	28.5 gr	41%
Pollock ROE	27.9 g	40%
Punjepunje nyeusi ya Caviar	26.8 g	38%
Karanga	26.3 gr	38%
Jibini "Gollandskiy" 45%	26.3 gr	38%
Jibini "Poshehonsky" 45%	26 gr	37%
Jibini la Gouda	24.9 gr	36%
Jibini Uswisi 50%	24.6 g	35%
Jodari	24.4 g	35%
Poda ya maziwa 25%	24.2 gr	35%
Dengu (nafaka)	24 gr	34%
Mash	23.5 gr	34%
Jibini Cheddar 50%	23.5 gr	34%
Jibini "Kirusi" 50%	23.2 gr	33%
Mbaazi (zilizohifadhiwa)	23 g	33%
Jibini (kutoka kwa maziwa ya ng'ombe)	22.1 gr	32%
Kikurdi	22 g	31%
Nyama (sungura)	21.2 g	30%
Jibini "Sausage"	21.2 g	30%
siagi 4%	21 gramu	30%
siagi 5%	21 gramu	30%
Maharagwe (nafaka)	21 gramu	30%
Mbegu za alizeti (mbegu za alizeti)	20.7 g	30%
Salmoni	20.5 g	29%
shrimp	20.5 g	29%
Jibini "Roquefort" 50%	20.5 g	29%
Jibini "Suluguni"	20.5 g	29%
Jibini "Kirusi"	20.5 g	29%
pistachios	20.2 g	29%
Chickpeas	20.1 g	29%
Salmoni Atlantiki (lax)	20 gr	29%
Jibini 2%	20 gr	29%

Angalia orodha kamili ya bidhaa

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Yaliyomo ya protini katika bidhaa za maziwa:

Jina la bidhaa	Yaliyomo ya protini katika 100 gr	Asilimia ya mahitaji ya kila siku
Maziwa ya Acidophilus 1%	3 gr	4%
Acidophilus 3,2%	2.9 gr	4%
Acidophilus hadi 3.2% tamu	2.8 gr	4%
Acidophilus mafuta ya chini	3 gr	4%
Jibini (kutoka kwa maziwa ya ng'ombe)	22.1 gr	32%
Varenets ni 2.5%	2.9 gr	4%
Mtindi 1.5%	4.1 gr	6%
Matunda 1.5% ya matunda	4 C	6%
Mtindi 3,2%	5 g	7%
Mtindi 3,2% tamu	5 g	7%
Mtindi 6%	5 g	7%
Mtindi 6% tamu	5 g	7%
1% mtindi	3 gr	4%
Kefir 2.5%	2.9 gr	4%
Kefir 3.2%	2.9 gr	4%
Kefir yenye mafuta kidogo	3 gr	4%
Koumiss (kutoka maziwa ya Mare)	2.1 g	3%
Maziwa ya Mare yenye mafuta kidogo (kutoka maziwa ya ng'ombe)	3 gr	4%
Uzito wa curd ni mafuta 16.5%	12 gr	17%
Maziwa 1,5%	3 gr	4%
Maziwa 2,5%	2.9 gr	4%
Maziwa 3.2%	2.9 gr	4%
Maziwa 3,5%	2.9 gr	4%
Maziwa ya mbuzi	3.6 gr	5%
Maziwa yenye mafuta kidogo	3 gr	4%
Maziwa yaliyofupishwa na sukari 5%	7.1 g	10%
Maziwa yaliyofupishwa na sukari 8,5%	7.2 gr	10%
Maziwa yaliyofupishwa na sukari yenye mafuta kidogo	7.5 g	11%
Maziwa kavu 15%	28.5 gr	41%
Poda ya maziwa 25%	24.2 gr	35%
Maziwa yamepunguzwa	33.2 g	47%
Ice cream	3.7 gr	5%
Sundae ya barafu	3.3 gr	5%
Buttermilk	3.3 gr	5%
Mtindi 1%	3 gr	4%
Mtindi 2.5% ya	2.9 gr	4%
Mtindi 3,2%	2.9 gr	4%
Mtindi wenye mafuta kidogo	3 gr	4%
Ryazhenka 1%	3 gr	4%
Ryazhenka 2,5%	2.9 gr	4%
Ryazhenka 4%	2.8 gr	4%
Maziwa ya kuchoma yaliyokaushwa 6%	3 gr	4%
Cream 10%	2.7 g	4%
Cream 20%	2.5 g	4%
Cream 25%	2.4 GH	3%
35% ya cream	2.2 g	3%
Cream 8%	2.8 gr	4%
Cream iliyofupishwa na sukari 19%	8 gr	11%
Poda ya cream 42%	19 gr	27%
Cream cream 10%	2.7 g	4%
Cream cream 15%	2.6 g	4%
Cream cream 20%	2.5 g	4%
Cream cream 25%	2.4 GH	3%
Cream cream 30%	2.3 g	3%
Jibini "Adygeysky"	19.8 g	28%
Jibini "Gollandskiy" 45%	26.3 gr	38%
Jibini "Camembert"	15.3 gr	22%
Jibini la Parmesan	35.7 gr	51%
Jibini "Poshehonsky" 45%	26 gr	37%
Jibini "Roquefort" 50%	20.5 g	29%
Jibini "Kirusi" 50%	23.2 gr	33%
Jibini "Suluguni"	20.5 g	29%
Jibini la Feta	14.2 g	20%
Jibini Cheddar 50%	23.5 gr	34%
Jibini Uswisi 50%	24.6 g	35%
Jibini la Gouda	24.9 gr	36%
Jibini la chini la mafuta	18 g	26%
Jibini "Sausage"	21.2 g	30%
Jibini "Kirusi"	20.5 g	29%
Vipande vya glazed ya mafuta ya 27.7%	7.9 gr	11%
Jibini 11%	16 g	23%
Jibini 18% (ujasiri)	15 gr	21%
Jibini 2%	20 gr	29%
siagi 4%	21 gramu	30%
siagi 5%	21 gramu	30%
Jibini la jumba 9% (ujasiri)	18 g	26%
Kikurdi	22 g	31%

Maudhui ya protini katika mayai na bidhaa za yai:

Jina la bidhaa	Yaliyomo ya protini katika 100 gr	Asilimia ya mahitaji ya kila siku
Vitamini vya yai	11.1 gr	16%
Mayai ya yai	16.2 gr	23%
Poda ya yai	46 gr	66%
Yai ya kuku	12.7 g	18%
Yai ya tombo	11.9 g	17%

Yaliyomo kwenye protini katika samaki na dagaa:

Jina la bidhaa	Yaliyomo ya protini katika 100 gr	Asilimia ya mahitaji ya kila siku
Roach	18 g	26%
Salmoni	20.5 g	29%
Caviar nyekundu caviar	31.5 g	45%
Pollock ROE	27.9 g	40%
Punjepunje nyeusi ya Caviar	26.8 g	38%
squid	18 g	26%
Fungua	15.7 g	22%
Chum	19 gr	27%
Sprat Baltiki	14.1 g	20%
Sakafu ya Caspian	18.5 gr	26%
shrimp	20.5 g	29%
Bream	17.1 gr	24%
Salmoni Atlantiki (lax)	20 gr	29%
Mussels	11.5 g	16%
Pollock	15.9 g	23%
capelin	13.4 gr	19%
Cod	19.2 g	27%
Kikundi	18.2 g	26%
Mto wa sangara	18.5 gr	26%
Sturgeon	16.4 gr	23%
Halibut	18.9 g	27%
Haddock	17.2 g	25%
Mto wa saratani	15.5 g	22%
Kamba	18.2 g	26%
Herring	17 gr	24%
Hering mafuta	17.7 gr	25%
Herring konda	19.1 g	27%
Hering srednebelaya	17 gr	24%
Makrill	18 g	26%
kama	17.2 g	25%
Makrill	18.5 gr	26%
sudaki	18.4 g	26%
Cod	16 g	23%
Jodari	24.4 g	35%
Acne	14.5 gr	21%
Chaza	9 gramu	13%
Nyuma	16.6 g	24%
Pike	18.4 g	26%

Yaliyomo ya protini katika nyama na bidhaa za nyama:

Jina la bidhaa	Yaliyomo ya protini katika 100 gr	Asilimia ya mahitaji ya kila siku
Nyama (kondoo)	15.6 g	22%
Nyama (nyama ya nyama)	18.6 g	27%
Nyama (Uturuki)	19.5 g	28%
Nyama (sungura)	21.2 g	30%
Nyama (kuku)	18.2 g	26%
Nyama (mafuta ya nguruwe)	11.7 g	17%
Nyama (nyama ya nguruwe)	14.3 gr	20%
Nyama (kuku wa nyama)	18.7 gr	27%
Ini ya nyama ya ng'ombe	17.9 g	26%
Ng'ombe ya figo	15.2 gramu	22%

Yaliyomo kwenye protini kwenye karanga na mbegu:

Jina la bidhaa	Yaliyomo ya protini katika 100 gr	Asilimia ya mahitaji ya kila siku
Karanga	26.3 gr	38%
Walnut	16.2 gr	23%
Acorn, kavu	8.1 g	12%
Karanga za Pine	13.7 g	20%
korosho	18.5 gr	26%
Ufuta	19.4 g	28%
Lozi	18.6 g	27%
Mbegu za alizeti (mbegu za alizeti)	20.7 g	30%
pistachios	20.2 g	29%
hazelnuts	13 gr	19%

Yaliyomo kwenye protini kwenye kunde:

Jina la bidhaa	Yaliyomo ya protini katika 100 gr	Asilimia ya mahitaji ya kila siku
Mbaazi (zilizohifadhiwa)	23 g	33%
Mbaazi kijani kibichi (safi)	5 g	7%
Mash	23.5 gr	34%
Chickpeas	20.1 g	29%
Maharagwe ya soya (nafaka)	34.9 gr	50%
Maharagwe (nafaka)	21 gramu	30%
Maharagwe (kunde)	2.5 g	4%
Dengu (nafaka)	24 gr	34%

Yaliyomo ya protini katika nafaka na bidhaa za nafaka:

Jina la bidhaa	Yaliyomo ya protini katika 100 gr	Asilimia ya mahitaji ya kila siku
Buckwheat (nafaka)	10.8 g	15%
Buckwheat (mboga)	9.5 gr	14%
Buckwheat (unground)	12.6 gr	18%
Kusaga mahindi	8.3 g	12%
semolina	10.3 g	15%
Vioo vya macho	12.3 g	18%
Shayiri ya lulu	9.3 gr	13%
Ngano za ngano	11 gr	16%
Groats hulled mtama (polished)	11.5 g	16%
Rice	7 gr	10%
Grey shayiri	10 gr	14%
Nafaka tamu	3.2 g	5%
Macaroni kutoka unga wa daraja 1	11.2 gr	16%
Pasta kutoka unga V / s	11 gr	16%
Unga wa Buckwheat	12.6 gr	18%
Unga wa mahindi	7.2 gr	10%
Unga ya shayiri	13 gr	19%
Unga ya oat (shayiri)	12.5 g	18%
Unga ya ngano ya daraja 1	11.1 gr	16%
Unga ya ngano darasa la 2	11.6 g	17%
Unga	10.8 g	15%
Ukuta wa Unga	11.5 g	16%
Rye ya unga	8.9 gr	13%
Chakula cha unga wa Rye	10.7 gr	15%
Unga ya mbegu hupandwa	6.9 gr	10%
unga wa mchele	7.4 gr	11%
Shayiri (nafaka)	10 gr	14%
Oat bran	17.3 gr	25%
Ngano ya ngano	16 g	23%
Ngano (nafaka, aina laini)	11.8 gr	17%
Ngano (nafaka, daraja ngumu)	13 gr	19%
Mchele (nafaka)	7.5 g	11%
Rye (nafaka)	9.9 g	14%
Oat flakes "Hercules"	12.3 g	18%
Shayiri (nafaka)	10.3 g	15%

Yaliyomo kwenye protini kwenye matunda, matunda na matunda yaliyokaushwa:

Jina la bidhaa	Yaliyomo ya protini katika 100 gr	Asilimia ya mahitaji ya kila siku
apricot	0.9 g	1%
Avocado	2 gr	3%
Machungwa	0.9 g	1%
Banana	1.5 gramu	2%
Cranberries	0.7 g	1%
Cherry	0.8 g	1%
blueberries	1 C	1%
Garnet	0.7 g	1%
Grapefruit	0.7 g	1%
Peari imekauka	2.3 g	3%
Durian	1.47 g	2%
BlackBerry	1.5 gramu	2%
Jordgubbar	0.8 g	1%
zabibu	2.3 g	3%
Tini safi	0.7 g	1%
Tini zilizokaushwa	3.1 gr	4%
Kiwi	0.8 g	1%
Gooseberry	0.7 g	1%
Apricots kavu	5.2 gr	7%
Lemon	0.9 g	1%
Raspberry	0.8 g	1%
Mango	0.8 g	1%
Mandarin	0.8 g	1%
cloudberry	0.8 g	1%
Nectarine	1.1 g	2%
Bahari ya bahari	1.2 g	2%
Peach	0.9 g	1%
Peach imekauka	3 gr	4%
Matunda ya zabibu	0.8 g	1%
Rowan nyekundu	1.4 g	2%
aronia	1.5 gramu	2%
unyevu	0.8 g	1%
Currants nyeusi	1 C	1%
Apricots	5 g	7%
feijoa	0.7 g	1%
Tarehe	2.5 g	4%
Cherry	1.1 g	2%
blueberries	1.1 g	2%
Punes	2.3 g	3%
Briar	1.6 g	2%
Maapuli yamekauka	2.2 g	3%

Yaliyomo kwenye protini kwenye mboga na mimea:

Jina la bidhaa	Yaliyomo ya protini katika 100 gr	Asilimia ya mahitaji ya kila siku
Basil (kijani)	3.2 g	5%
Mbilingani	1.2 g	2%
Rutabaga	1.2 g	2%
Tangawizi (mzizi)	1.8 g	3%
Kabeji	1.8 g	3%
Brokoli	2.8 gr	4%
Brussels sprouts	4.8 gr	7%
Kohlrabi	2.8 gr	4%
Kabichi, nyekundu,	0.8 g	1%
Kabeji	1.2 g	2%
Kabichi za Savoy	1.2 g	2%
Kolilili	2.5 g	4%
Viazi	2 gr	3%
Cilantro (kijani)	2.1 g	3%
Cress (wiki)	2.6 g	4%
Majani ya Dandelion (wiki)	2.7 g	4%
Vitunguu vya kijani (kalamu)	1.3 g	2%
Leek	2 gr	3%
Kitunguu	1.4 g	2%
Karoti	1.3 g	2%
Mwani	0.9 g	1%
Tango	0.8 g	1%
Fern	4.6 gr	7%
Parsnip (mzizi)	1.4 g	2%
Pilipili tamu (Kibulgaria)	1.3 g	2%
Parsley (kijani)	3.7 gr	5%
Parsley (mzizi)	1.5 gramu	2%
Nyanya (nyanya)	1.1 g	2%
Rhubarb (wiki)	0.7 g	1%
Radishes	1.2 g	2%
Rangi nyeusi	1.9 g	3%
Turnips	1.5 gramu	2%
Lettuce (wiki)	1.5 gramu	2%
Beets	1.5 gramu	2%
Celery (kijani)	0.9 g	1%
Celery (mzizi)	1.3 g	2%
Asparagasi (kijani)	1.9 g	3%
Artikete ya Yerusalemu	2.1 g	3%
Malenge	1 C	1%
Dill (wiki)	2.5 g	4%
Horseradish (mzizi)	3.2 g	5%
Vitunguu	6.5 gr	9%
Mchicha (wiki)	2.9 gr	4%
Chika (wiki)	1.5 gramu	2%

Yaliyomo kwenye protini kwenye uyoga:

Jina la bidhaa	Yaliyomo ya protini katika 100 gr	Asilimia ya mahitaji ya kila siku
Uyoga wa Oyster	3.3 gr	5%
Tangawizi ya uyoga	1.9 g	3%
Uyoga wa Morel	3.1 gr	4%
Uyoga mweupe	3.7 gr	5%
Uyoga mweupe, kavu	30.3 gr	43%
Uyoga wa Chanterelle	1.5 gramu	2%
Uyoga uyoga	2.2 g	3%
Uyoga boletus	2.1 g	3%
Uyoga hupunguza uyoga	3.3 gr	5%
Uyoga Russula	1.7 g	2%
Uyoga	4.3 g	6%
Uyoga wa Shiitake	2.2 g	3%