20 Delicious High Protein Foods to Eat

The building blocks of organs, muscles, skin, and hormones are made up by proteins. Protein is needed for the body to maintain and repair tissues. Meanwhile, it is needed in children for their growth. Studies have shown that protein intake can also help in losing weight and belly fat while increasing muscle mass and strength […]

The building blocks of organs, muscles, skin, and hormones are made up by proteins. Protein is needed for the body to maintain and repair tissues. Meanwhile, it is needed in children for their growth.

Studies have shown that protein intake can also help in losing weight and belly fat while increasing muscle mass and strength

Lower blood pressure, fight diabetes, and more can be done with the help of high protein diet

The Reference Daily Intake (RDI) gas mentioned protein intake is 46 grams for women and 56 grams for men.

However, many health and fitness experts have believed that protein is needed more than that to function optimally.

Below is a list of 20 delicious foods that are high in protein.

High-Protein Foods
  1. Eggs

 

Among the healthiest and most nutritious foods available are whole eggs.

They provide an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that is required

Whole eggs are considered to be high in protein, but egg whites are almost pure protein.

Egg and foods having egg are not acceptable for people having an egg allergy.

Protein content in whole eggs is 33% of calories. One large egg has proteins 6 grams and 78 calories

 

  1. Almonds

A popular type of tree nut are almonds which are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium.

Almonds are not suited for people having a nut allergy.

Protein content in almonds is 15% of calories. 6 grams and 164 calories per ounce (28 grams)

Other high protein nuts are pistachios that contain 13% of calories and cashews that contain 11% of calories

 

 

  1. Chicken breast

One of the most popular protein-rich foods is chicken breast

If eating it without the skin, most of its calories are coming from protein.

Chicken breast is also very easy to cook and versatile and can taste delicious in a wide range of dishes.

Protein content in chicken breast is 75% of calories. One roasted chicken breast without skin have 53 grams and only 284 calories

 

  1. Oats

Among the healthiest grains available are oat as they provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and many other nutrients.

Protein content in oats is 14% of calories and a cup of oats has 11 grams and 307 calories

 

 

 

  1. Cottage cheese

A type of cheese that is low in fat and calories is known as cottage cheese which is rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and many other nutrients.

Protein content in cottage cheese is 69% of calories and a cup (226 grams) of low fat cottage cheese with 1% fat contains 28 grams of protein and 163 calories

Other types of cheese that are high in protein are parmesan cheese which contains 38% of calories, Swiss cheese with 30%, mozzarella with 29%, and cheddar with 26%

 

 

  1. Greek yogurt

Greek yogurt, also known as strained yogurt, is a very thick kind of yogurt.

It is suited well with sweet and savory dishes. Its texture is creamy and is high in many nutrients.

Protein content in greek yoghurt is 69% of calories and one 6-ounce (170-gram) container has 17 grams of protein and only 100 calories

When buying Greek yogurt, choose the one without added sugar. Full fat Greek yogurt is also high in protein but has more calories contained in it

Similar options may include regular full fat yogurt with 24% of calories and kefir with 40%

  1. Milk

A little of nearly every nutrient that the body needs is contained in milk which is a good source of high quality protein, and it’s high in calcium, phosphorus, and riboflavin (vitamin B2).

Low or zero fat milk is an option if fat intake is a concern

For people with lactose intolerance, consuming milk can lead to gastrointestinal symptoms. People having a milk allergy can likewise experience severe symptoms, so dairy milk may not a viable option for them either.

For people who wish to drink milk but cannot tolerate it or are following a purely plant-based diet, alternatives may include soy milk.

Protein content in milk is 21% of calories and a cup of whole milk contains 8 grams of protein and 149 calories. A cup of soy milk contains 6.3 grams of protein and 105 calories

  1. Broccoli

A healthy vegetable that provides vitamin C, vitamin K, fiber, and potassium is broccoli.

Bioactive nutrients are also provided that may help protect against cancer.

Calorie for calorie, it’s high in protein in comparison with most vegetables.

Protein content in broccoli is 33% of calories and a cup (96 grams) of chopped broccoli has 3 grams of protein and only 31 calories

  1. Lean beef

High protein, as well as highly bioavailable iron, vitamin B12, and large amounts of other vital nutrients are present in lean beef

Protein content in lean beef is 53% of calories and one 3-ounce (85-gram) serving of lean sirloin steak contains 25 grams of protein and 186 calories .

Beef is suited for people who are on a low carb diet.

 

  1. Tuna

A popular type of fish is tuna and can be eaten in hot in a range of baked dishes or cold in salads.

It’s rich source of protein but is low in fat and calories

Like other fish, tuna is a good source of several nutrients and contains omega-3 fats.

Protein content in tuna is 84% of calories in tuna canned in water and a can (142 grams) contains 27 grams of protein and only 128 calories

  1. Quinoa

A popular pseudo-cereal that is considered by many as a superfood is quinoa which is rich in vitamins, minerals, fiber, and antioxidants.

Quinoa has many health benefits.

Protein content in quinoa is 15% of calories and a cup (185 grams) of cooked quinoa has 8 grams and 222 calories

  1. Whey protein supplements

A protein supplement can come in handy when there is no time for cooking

A high quality protein from dairy foods that can help build muscle mass is known as whey protein and may also aid in weight loss.

Protein content in whey protein differs between brands. Over 90% of the calories may be protein, and there may be 20–50 grams of protein with every serving.

  1. Lentils

A type of legume is called lentils which are high in fiber, magnesium, potassium, iron, folate, copper, manganese, and many other nutrients.

Among the world’s best sources of plant-based protein are lentils, and they’re an excellent choice for vegetarians and vegans.

Protein content in lentils is 31% of calories and a cup (198 grams) of boiled lentils contains 18 grams and 230 calories

Other high protein legumes may include soybeans with 33% of calories, kidney beans with 24%, and chickpeas with 19%.

  1. Ezekiel bread

Ezekiel bread is different from most other breads and is made of organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils.

In comparison with most breads, Ezekiel bread is high in protein, fiber, and many important nutrients.

Protein content in ezekiel bread has 20% of calories and one slice contains 4 grams and 80 calories.

  1. Pumpkin seeds

Pumpkins contain edible seeds knowns as pumpkin seeds and are incredibly high in various nutrients, including iron, magnesium, and zinc.

Protein content in pumpkin seeds is 22% of calories and one ounce (28 grams) has 9 grams of protein and 158 calories

Other high protein seeds include Flax seeds with 12% of calories, sunflower seeds with 12%, and chia seeds with 11%.

 

  1. Turkey breast

Turkey breast is same as that to chicken breast in many ways and consists mostly of protein, with very little fat and calories. It also delicious in taste and is high in many vitamins and minerals.

Protein content in turkey breast is 82% of calories and one 3-ounce (85-gram) serving contains 26 grams and 125 calories

  1. Fish (all types)

Fish is healthy for many reasons as it is rich in essential nutrients. Some forms of fish are high in heart-healthy omega-3 fatty acids.

Protein content in fish is highly variable. Salmon contains 22% protein, containing 19 grams per 3-ounce (85- gram) serving and only 175 calories

  1. Shrimp

Shrimp is a type of seafood which is low in calories but high in several nutrients, including selenium and vitamin B12.

Similar to fish, shrimp contains omega-3 fatty acids.

Protein content in shrimp ia 97% of calories and a 3-ounce (85-gram) serving contains 20 grams and only 84 calories

  1. Brussels sprouts

Another high protein vegetable related to broccoli are brussel sprouts as they are high in fiber, vitamin C, and other nutrients.

Protein content in brussel sprouts is 28% of calories and one-half cup (78 grams) contains 2 grams of protein and 28 calories

  1. Peanuts

High in protein, fiber, and magnesium are peanuts and studies have shown that they can help to lose weight.

Peanut butter is also high in protein, but it can similarly be high in calories. Therefore, it should be eaten in moderation.

Peanuts are not suited for people having a nut allergy.

Protein content in peanut butter is 18% of calories and one ounce (28 grams) contains 7 grams and 161 calories

The bottom line

For maintaining and repairing body tissue, protein is necessary. It may also help to lose weight.

Protein is provided in a wide variety of foods. Plant-based foods, such as lentils, are a good choice for vegans and vegetarians.

 

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