Do you need more Protein?

Why is protein important?

Proteins are like carbohydrates and fats an nutrient. It has a beneficial effect on weight control because it contains many nutrients. This gives you a full feeling in your stomach for a long time, so that a diet can easily be sustained.


In addition, protein helps build and repair muscles, it is good for hair and skin and provides essential amino acids for a number of chemical processes of the body. In addition, proteins help the blood to spread oxygen through the body, sounds great right !




Proteins also fit well in a diet. This is because the body has to use more energy to digest proteins. This means that the metabolism has to work harder and that is beneficial if you want to lose body weight. You also have a long full feeling, which keeps your blood sugar level stable. This means that you will start to eat less .


Proteins are the building blocks of the body. It is therefore worthwhile to keep an eye on whether you are getting enough.


If you read further the calculation can help you to establish a guideline..

Our need for protein differs per gender, age and physical activity. The standard calculation used to calculate at least the minimum amount of protein for a person is by multiplying the body weight in kilograms by 0.8. The outcome is the amount of grams that a person should receive at least a day. So if you weigh 75 kilos, you need at least 60 grams of protein per day. This is based on someone who leads an inactive.





The list of Protein foods ....


Type of food Protein per 100 grams



Steak 25 gram

Roast beef 28 gram

Entrecôte 23 gram

Pork tenderloin 23 gram

Tartar 22 gram

Chicken fillet 23 gram



Tuna 25 gram

Mackerel 24 gram

Smoked salmon 25 gram

Squid 24 gram

Sardines 22 gram


Meat substitutes

Tofu / bean curd 12 gram

Seitan (gluten) 22 gram

Vegetarian minced meat 18 gram

Vegetarian burger 16 gram

Vegetarian chicken pieces 14 gram

Tempeh 12 gram



Soybeans 17 gram

Lupine 16 gram

Edamame 11 gram

Lentils 10 gram

Black beans 9 gram

Kidney beans 8 gram

Pea 5 gram



Parmesan cheese ( hard cheese) 40 gram

Hard cheese 25 - 40 gram

Soft cheese 10 - 17 gram

Skimmed cottage cheese 9 gram

Eggs 13 gram



Bean sprouts 7 gram

Kale 4 gram

Artichoke 3,3 gram

Brussels sprouts 4 gram

Broccoli 3 gram

Spinach 3 gram

Avocado 2 gram


Cereals (dry form)

Quinoa 16 gram

Amaranth 14 gram

Oatmeal 13 gram

Couscous 13

Spelt 12 gram

Whole grain paste 12 gram


Nuts and seeds

Pistachio nuts 20 gram

Linseed 20 gram

Hemp seed 37 gram

Sunflower seeds 27 gram

Peanuts 25 gram

Pumpkin seeds 25 gram




To learn more about the Cape Verdean culture you can find a lot of information on the website of Nosagenda.