In terms of nutrition , proteins are the building blocks of organs, muscles, skin and hormones.
Your body needs protein to maintain and repair tissue. Children need it for their growth.
Studies show that eating protein can also help you lose weight and belly fat while increasing muscle mass and strength .
A high-protein diet can also help lower blood pressure, fight diabetes, and more.
The Daily Reference Intake (RDA) 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 perform optimally.
Here is a list of 20 delicious protein-rich foods :
1. Eggs
Eggs are among the healthiest and most nutritious foods available.
They're a great source of the vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients you need.
Whole eggs are high in protein, but egg whites are almost pure proteins .
Protein content: 33% of the calories in a whole egg. One large egg contains 6 grams of protein and 78 calories .
2. Almonds
The almonds are a popular type of nut.
They are rich in essential nutrients, including fiber, vitamin E, manganese and magnesium.
Almonds are not suitable for people with nut allergies.
Protein content: 15% of calories. 6 grams and 164 calories per ounce (28 grams) .
Other protein-rich nuts
pistachios (13% of calories) and cashew nuts (11% of calories).
3. Chicken breast
Chicken breast is one of the most popular high-protein foods .
If you eat it without skin , most of its calories come from protein .
Chicken breast is also very easy to cook. It can be delicious in a wide range of dishes.
Protein content: 75% of calories. A roasted skinless chicken breast contains 53 grams and only 284 calories .
4. Oats
Oats are part healthiest cereals .
Oats provide healthy fiber, magnesium, manganese, thiamin (vitamin B1) and several other nutrients.
Protein content: 14% of calories. A cup of oats contains 11 grams and 307 calories .
5. Cottage cheese
Cottage 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. A cup (226 grams) of low-fat cottage cheese with 1% fat contains 28 grams of protein and 163 calories .
Other Types of High-Protein Cheeses
Parmesan (38% of calories), Swiss cheese (30%), mozzarella (29%) and cheddar (26%).
6. Greek yogurt
Greek yogurt , also called strained yogurt, is a very thick type of yogurt.
It goes well with both sweet and savory dishes. It has a creamy texture and is rich in many nutrients.
Protein content: 69% of calories. A 170 gram container contains 17 grams of protein and only 100 calories .
When buying Greek yogurt, opt for the one with no added sugar. Full-fat Greek yogurt is also high in protein but contains more calories.
Similar options
Regular full-fat yogurt (24% of calories) and kefir (40%).
7. Milk
Milk contains a bit of almost every nutrient your body needs.
It is a good source of high quality protein and rich in calcium, phosphorus and riboflavin (vitamin B2).
If you are concerned about your fat intake, low or no fat milk is an option.
For those who have a lactose intolerance , milk consumption may lead to gastrointestinal symptoms. People with milk allergies can also have severe symptoms, so dairy milk is not a suitable option for them either.
For those who wish to drink milk but cannot tolerate it or follow a purely plant-based diet, alternatives include soy milk.
Protein content: 21% of calories. 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 .
8. Broccoli
Broccoli is a healthy vegetable that provides vitamin C, vitamin K, fiber and potassium.
It also provides bioactive nutrients that may help protect against cancer.
Calorie for calorie, it is high in protein compared to most vegetables.
Protein content: 33% of calories. A bowl (96 grams) of chopped broccoli has 3 grams of protein and only 31 calories .
9. Lean beef
Lean beef is high in protein, as well as highly bioavailable iron , vitamin B12 and large amounts of other essential nutrients.
Protein content: 53% of calories. An 85-gram serving of lean steak contains 25 grams of protein and 186 calories .
Beef is suitable for people who follow a low carbohydrate diet .
10. Tuna
Tuna is a type of fish popular. You can eat it hot in a range of baked dishes or cold in salads.
It is low in fat and calories but high in protein .
Like other fish, tuna is a good source of various nutrients and contains omega-3 fatty acids .
Protein content: 84% of the calories in canned tuna in water. One can (142 grams) contains 27 grams of protein and only 128 calories.
11. Quinoa
Quinoa is a popular pseudo-grain 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 are pressed for time and unable to cook, a protein supplement can be useful.
whey protein is a high-quality protein from dairy products that can help build muscle mass . It can also help with weight loss .
Protein content: varies by brand. Over 90% of calories can be protein and there can be 20-50 grams of protein per serving.
13. Lentils
Lentils are a type of legume .
They are rich in fiber, magnesium, potassium, iron, folic acid, copper, manganese and various other nutrients.
Lentils are among the world's best sources of vegetable proteins , and they are an excellent choice for vegetarians and vegans.
Protein content: 31% of calories. One cup (198 grams) of boiled lentils contains 18 grams and 230 calories .
Other protein-rich legumes
Soy (33% of calories), kidney beans (24%) and chickpeas (19%).
14. Ezekiel Bread
Ezekiel bread is different from most other breads.
It is made with organic, sprouted whole grains and legumes, including millet, barley, spelled, wheat, soy and lentils.
Compared to most breads, Ezekiel bread is high in protein , fiber, and various important nutrients.
Protein content: 20% of calories. One slice contains 4 grams and 80 calories.
15. Pumpkin seeds
Pumpkins contain edible seeds called pumpkin seeds.
They are incredibly rich in many nutrients, including iron, magnesium, and zinc.
Protein content: 22% of calories. 28 grams contains 9 grams of protein and 158 calories .
Other Protein-Rich Seeds
Flax seeds (12% of calories), sunflower seeds (12%) and chia seeds (11%).
16. Turkey breast
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 rich in various vitamins and minerals.
Protein content: 82% of calories. An 85 gram serving contains 26 grams and 125 calories .
17. Fish (all types)
Fish is healthy for various reasons .
It is rich in essential nutrients. Some types are high in heart-healthy omega-3 fatty acids.
Protein content: Very variable . Salmon is 22% protein, containing 19 grams per 85 gram serving and only 175 calories .
18. Shrimp
The shrimp is a type of seafood.
It is low in calories but rich in various nutrients, including selenium and vitamin B12.
Like fish, shrimp contain omega-3 fatty acids.
Protein content: 97% of calories. An 85 gram serving contains 20 grams and only 84 calories .
19. Brussels sprouts
Brussels sprouts are another protein-rich vegetable related to broccoli.
They are rich in fiber, vitamin C and other nutrients.
Protein content: 28% of calories. A half cup (78 grams) contains 2 grams of protein and 28 calories .
20. Peanuts
Peanuts are high in protein , fiber, and magnesium.
Studies show that they can help you lose weight .
Peanut butter is also high in protein , but it can also be high in calories. Therefore, you should eat it in moderation.
Peanuts are not suitable for people with tree nut allergies.
Protein content: 18% of calories. 28 grams contains 7 grams and 161 calories .
Conclusion
Protein is essential for maintaining and repairing body tissues. It can also help you lose weight .
A wide variety of foods provide protein . Plant-based foods, such as lentils, are a good option for vegans and vegetarians.
