A diet supplemented with high protein foods is essential for everyone. It forms the building blocks of organs, muscles, skin, and hormones. Your body needs protein to protect and repair tissues. Meanwhile, children also need high protein food to grow.
Research shows that eating protein, show your muscle mass and your strength will also help you to lose weight and you make while increasing core grease.
The Reference Daily Intake (RDA / Recommended daily allowance) for protein is 46 grams for women and 56 grams for men. However, many health and fitness experts believe you need more than that to function at your best. Here is a list of 20 delicious foods that are high in protein.
We give eggs the first place among high protein foods. Whole eggs are among the healthiest and most nutritious foods available. It is an excellent source of vitamins, minerals, healthy oils, eye-protecting antioxidants and brain nutrients you need.
All eggs are rich in protein, but egg whites are almost pure protein.
Eggs and foods containing eggs are not suitable for people with an egg allergy.
Protein content: 33% of the calories in a whole egg. One large egg has 6 grams of protein and 78 calories.
Almonds are a popular type of nut. They are rich in essential nutrients such as fiber, vitamin E, manganese, and magnesium. Almond is not suitable for people with nut allergies.
Protein content: 15% of calories. 6 grams and 164 calories (28 grams).
Other High Protein Nuts
Pistachios (13% of calories) and cashews (11% of calories).
Chicken breast is another high protein food. If you eat this without their skin , most of the calories you will get come from protein. Chicken breast is very easy to cook and versatile. It can be included in a wide variety of dishes.
Protein content: 75% of calories. A skinless roasted chicken breast contains 53 grams and only 284 calories.
Oats are among the healthiest grains available. They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1) and many other nutrients.
Protein content: 14% of calories. There are 11 grams and 307 calories in one cup of oats.
5. Curd Cheese
Curd cheese is a type of cheese that is low in fat and calories. It is rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients.
Protein content: 69% of calories. One 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
Parmesan cheese (38% of calories), Swiss cheese (30%), mozzarella (29%) and cheddar (26%).
Protein content: 69% of calories. 17 grams of protein and just 100 calories in a 170-gram bowl ( 9Trusted ).
When purchasing yoghurt, choose yoghurt without sugar. Full-fat yogurt is also high in protein but contains more calories.
Normal full-fat yogurt (24% of calories) and kefir (40%).
Milk contains almost every nutrient your body needs. It is a good source of high quality protein and is high in calcium, phosphorus and riboflavin (vitamin B2).
If you are concerned about your fat intake, low- or zero-fat milk is an option.
For those with lactose intolerance, consuming milk can cause gastrointestinal symptoms. People with milk allergies may also experience severe symptoms, so milk is not a suitable option for them either.
For those who want to drink milk but can't tolerate or follow an entirely plant-based diet, alternatives include soy milk.
Protein content: 21% of calories. One cup of whole milk contains 8 grams of protein and 149 calories. One cup of soy milk contains 6.3 grams of protein and 105 calories.
Broccoli is a healthy vegetable that provides vitamin C, vitamin K, fiber, and potassium.
It also provides bioactive nutrients that can help protect against cancer.
It is high in protein compared to most vegetables.
Protein content: 33% of calories. One cup (96 grams) of chopped broccoli contains 3 grams of protein and just 31 calories.
Lean beef is high in protein, as well as highly bioavailable iron, vitamin B12, and large amounts of other vital nutrients.
Protein content: 53% of calories. 25 grams of protein and 186 calories in an 85-gram lean sirloin steak serving. Beef is also suitable for people on a low-carb diet.
Tuna is a popular type of fish. You can eat it hot in an oven or cold in salads.
It's low in fat and calories, but a rich source of protein. Like other fish, tuna is a good source of various nutrients and contains omega-3 fats.
Protein content: 84% of the calories in canned tuna. One can (142 grams) contains 27 grams of protein and only 128 calories.
Quinoa is a popular cereal that many consider a superfood.
It is rich in vitamins, minerals, fiber and antioxidants.
Quinoa has many health benefits.
Protein content: 15% of calories. One cup (185 grams) of cooked quinoa contains 8 grams and 222 calories.
12.Whey Protein Supplements
When you're short on time and unable to cook, a protein supplement can work.
Whey protein is a high-quality protein derived from dairy products that can help build muscle mass. It can also aid weight loss.
If you're looking to try whey protein supplements, a wide variety of products are available.
Protein content: Varies by brand. More than 90% of the calories can be protein and 20-50 grams of protein per serving.
Lentil is a type of legume. They are rich in fiber, magnesium, potassium, iron, folate, copper, manganese and various other nutrients. Lentils are among the world's best plant-based protein sources and are a great choice for vegetarians and vegans.
Protein content: 31% of calories. One cup (198 grams) of boiled lentils contains 18 grams of protein and 230 calories.
Other High Protein Legumes
Soybeans (33% of calories), kidney beans (24%) and chickpeas (19%).