What are the healthiest sources of protein?

What are the healthiest sources of protein?

The word “protein” is derived from the Greek word “proteios” which means “of primary importance” and therefore are particularly important for our health. Proteins are made up of amino acids and are a key building block of the body. Simply put, we need them to be healthy and maintain our muscle mass. Although in recent years the view has prevailed that they are food mainly for athletes, this is wrong. We all need high levels of protein intake, which can be found in many foods, not just meat, as usual. Below we have listed the most protein-rich foods, which of course their benefits extend to other “fields” of health.


Eggs are an excellent source of protein of high biological value (70 grams of protein per egg), making them an ideal choice for those who abstain from meat. It is a very economical and versatile food which has a result countless recipes to be created with it. It is always good to choose good quality eggs from free range hens to bring even more benefits. Try them with potatoes and sausages the absolute comfort food by far!

Chicken breast

As mentioned above, meat is considered by many to be the main source of protein intake, and is indeed rich in animal protein. So, in that category, chicken breast stands out, which is one of the leanest meat-eating solutions.

Yogurt & Cheese

Both of them are favorite foods. They are easily combined with dozens of recipes and offer in addition to the multiple health benefits, such as the calcium we need, and enough protein. Specifically, a cup of yogurt gives us 17 grams of protein. 

The cheese “marries” gorgeously with everything, even with desserts. On the market today, there are many different types of cheese baked goods, but few of them are handmade and made with pure ingredients, while at the same time they are a source of protein. One of them is the breadsticks with Cretan gruyere cheese of the Ntourountous bakery.


And what are oats not good for? This is a food that I can only find positive descriptions to describe it. Healthy cereal. Hearty breakfast option, while it can be mixed extremely well in recipes as flour. Yields 17 grams of protein per 100 grams. Add organic oat rusks to your salad, or choose oatmeal and raisin cookies as snack and you will not want to take the oats out of your life again.


Almonds, walnuts, peanuts or cashews? It does not matter which nut you choose, since all in addition to fat and fiber, they are rich in protein and manage to keep us full for hours, making it an ideal snack. We, at Ntourountous bakery, highly recommend the cookies with honey and walnut and the unique carob bites with pistachio. Just say it; you start to get hungry…

Sunflower & Flaxseed

A tablespoon of these seeds in a salad or cereal will fill us up with enough protein. For example, 25 grams of sunflower seeds give 5 grams of protein. Not bad at all! Especially if you taste them together in the traditional multi-grain toasted bread of the Ntourountous bakery, you will reap all the benefits of both seeds.


Lentils, a member of the legume family, are deservedly among the favorite choices of vegetarians looking for plant-based protein. One cup of cooked lentils gives 18 grams of protein. Try, in addition to the classic lentil soup, the alternative proposal in legume breadsticks, and be positively surprised.

Tahini & peanut butter

Both are widely used as a spread in various baked goods and manage simply to enhance the taste wherever you put them. Tasty, with a mild aroma and fluid texture, they are consumed mainly in small quantities due to the calories they carry. Two tablespoons provide about 7 grams of protein. In addition to an energizing breakfast, tahini can easily take off a main dishes, such as kebab with tahini and sesame.

Tuna and salmon

We find these fish fresh in the market, but they are mainly selected as canned. They are rich in omega-3 fats as well as protein. Of course, because they are large fish, they “carry” heavy metals, which is why their consumption requires moderation.

The New Ntourountous Protein Mini Rusks & Breadsticks have arrived!