20 Delicious High-Protein Foods to Eat
Protein makes up the building blocks of organs, muscles,
skin, hormones and pretty much everything that matters in your body.
For
this reason, you should eat high-quality protein at every meal.
Studies
show that this improves health in various ways, such as helping you lose weight
and belly fat, while increasing your muscle mass and strength
A
diet high in protein also lowers blood pressure, fights diabetes and more
The
recommended daily intake (RDI) for protein is 46 grams for women and 56 grams
for men.
However,
many health and fitness experts believe that we need much more than that in
order to function optimally.
Here is a list of 20 delicious foods that are high in protein.
Whole Eggs are among the healthiest
and most nutritious foods on the planet.
They
are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants
and brain nutrients that most people don't get enough of.
Whole
eggs are high in protein, but egg whites are .almost pure protein
Protein
content: 35% of calories in a whole
egg. 1 large egg has 6 grams of protein, with 78 calories.
Almonds
are a popular type of tree nut.
They
are loaded with important nutrients, including fiber, vitamin E, manganese and magnesium
Protein
content: 13% of calories. 6 grams per
ounce (28 g), with 161 calories.
Other High-Protein Nuts
Pistachios
(13% of calories) and cashews (11% of calories).
Chicken
breast is one of the most popular protein-rich foods.
If
you eat it without skin, the majority of calories in it come from protein.
Chicken
breast is also very easy to cook, and tastes delicious if you do it right.
Protein
content: 80% of calories. 1 roasted
chicken breast without skin contains 53 grams, with only 284 calories.
Oats
are among the healthiest grains on the planet
They
are loaded with healthy fibers, magnesium, manganese, thiamin (vitamin B1) and
several other nutrients.
Protein
content: 15% of calories. Half a cup of
raw oats has 13 grams, with 303 calories.
Cottage
Cheese is a type of cheese that is very low in fat and calories.
It
loaded with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2)
and various other nutrients.
Protein
content: 59% of calories. A cup (226 g)
of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.
Other Types of Cheese That Are High in Protein
Parmesan
cheese (38% of calories), Swiss cheese (30%), mozzarella (29%) and cheddar
(26%).
Greek
Yogurt, also called strained yogurt, is a very thick type of yogurt.
It
tastes delicious, has a creamy texture, and is high in many nutrients.
Protein
content: Non-fat Greek yogurt has
protein at 48% of calories. One 6-ounce (170-gram) container has 17 grams of
protein, with only 100 calories.
Just
make sure to choose one without added sugar. Full-fat Greek yogurt is also very
high in protein, but contains more calories.
Similar Options
Regular
full-fat yogurt (24% of calories) and kefir (40%).
7. Milk
Milk
is highly nutritious, but the problem is that a huge percentage of the world's
population is intolerant to it.
However,
if you tolerate milk and enjoy drinking it, then milk can be an excellent
source of high-quality protein.
Milk
contains a little bit of almost every single nutrient needed by the human body
and can provide several impressive health benefits.
It
is particularly high in calcium, phosphorus and riboflavin (vitamin
B2).
Protein
content: 21% of calories. 1 cup of
whole milk contains 8 grams of protein, with 149 calories.
Broccoli
is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and
potassium.
Broccoli
is also high in various bioactive nutrients believed to help protect against
cancer.
Calorie
for calorie, it is very high in protein compared to most vegetables.
Protein
content: 20% of calories. 1 cup (96
grams) of chopped broccoli has 3 grams of protein, with only 31 calories.
Lean
beef is very high in protein, and also tastes delicious.
It
is loaded with highly bio-available iron, vitamin B-12 and large amounts of
other important nutrients.
Protein
content: 53% of calories. One 3-ounce
(85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with
184 calories.
If
you're on a low-card diet, feel free to eat fatty cuts of beef instead of
lean beef.
Tuna
is a very popular type of fish.
It
is low in both fat and calories, so what you're left with is mostly just
protein.
Like
other fish, tuna is also very high in various nutrients and contains a decent
amount of omega-3 fats
Protein
content: 94% of calories, in tuna
canned in water. A cup (154 g) contains 39 grams of protein, with only 179
calories.
Quinoa
is a seed/grain that is currently among the world's most popular super foods.
It
is high in many vitamins, minerals and fiber, and is loaded with antioxidants.
Quinoa
has numerous health benefits
Protein
content: 15% of calories. One cup (185
g) of cooked quinoa has 8 grams, with 222 calories.
When
you're pressed for time and unable to cook, a protein supplement can come in
handy.
Whey
protein is a type of high-quality protein from dairy foods, shown to be very
effective at building muscle mass, and may help with weight loss.
If
you'd like to try whey protein supplements, amazon has a large variety
available.
Protein
content: Varies between brands. Can go
over 90% of calories, with 20-50 grams of protein per serving.
Lentils
are a type of legume
They
are high in fiber, magnesium, potassium, iron, folate, copper, manganese and
various other nutrients.
Lentils
are among the world's best sources of plant based protein, and are an
excellent food for vegetarians and vegans.
Protein
content: 27% of calories. 1 cup (198 g)
of boiled lentils contains 18 grams, with 230 calories.
Other High-Protein Legumes
Soybeans
(33% of calories), kidney beans (24%) and chickpeas (19%).
Ezekiel
Bread is different from most other breads.
It
is made of organic and sprouted whole grains and legumes, including millet,
barley, spelt, wheat, soybeans and lentils.
Compared
to most bread, ezekiel bread is very high in protein, fiber and various
important nutrients.
Protein
content: 20% of calories. 1 slice
contains 4 grams, with 80 calories.
Pumpkins
contain edible seeds called pumpkin seeds
They
are incredibly high in many nutrients, including iron, magnesium and zinc.
Protein
content: 14% of calories. 1 ounce (28
g) has 5 grams of protein, with 125 calories.
Other High-Protein Seeds
Flax
seeds (12% of calories), sunflower seeds (12%) and chia seeds (11%).
Turkey
breast is similar to chicken breast in many ways.
It
consists mostly of protein, with very little fat and calories. It also tastes
delicious and is high in various vitamins and minerals.
Protein
content: 70% of calories. One 3-ounce
(85 g) serving contains 24 grams, with 146 calories.
Fish
is incredibly healthy, for various reasons
It
is loaded with important nutrients, and tends to be very high in heart-healthy
omega-3 fatty acids.
Protein
content: Highly variable. Salmon is 46%
protein, with 19 grams per 3-ounce (85 g) serving and only 175 calories.
Shrimp
is a type of seafood.
It
is low in calories, but incredibly high in various nutrients, including
selenium and vitamin B12.
Like
fish, shrimp also contains plenty of omega-3 fatty acids.
Protein
content: 90% of calories. A 3 ounce (85
g) serving contains 18 grams, with only 84 calories.
The Brussels sprouts is
another high-protein vegetable, related to broccoli.
It
is one of the healthiest foods you can eat, and is very high in fiber, vitamin
C and other nutrients.
Protein
content: 17% of calories. Half a cup
(78 g) contains 2 grams of protein, with 28 calories.
Peanuts
are incredibly delicious.
They
are high in protein, fiber, magnesium and many studies show that they can help
you lose weight.
Peanuts
butter is also high in protein, just make sure not to eat too much as it
is quite "more-ish."
Protein
content: 16% of calories. One ounce (28
g) has 7 grams, with 159 calories.
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