10:01 | 05/12/2020 Print
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Studies show that eating protein can also help you lose weight and belly fat while increasing your muscle mass and strength.
Foods that is high in protein may also help lower blood pressure, fight diabetes, and more.
The Reference Daily Intake (RDI) 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 optimally.
Here is a list of delicious foods that are high in protein.
Whole eggs are among the healthiest and most nutritious foods available.
They’re an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that you need.
Whole eggs are high in protein, but egg whites are almost pure protein.
Egg and foods containing egg are not suitable for people with an egg allergy.
Protein content: 33% of calories in a whole egg. One large egg has 6 grams of protein and 78 calories.
|Photo: Tree Hugger.com|
Almonds are a popular type of tree nut.
They are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium.
Almonds are not suitable for people who have a nut allergy.
Protein content: 15% of calories. 6 grams and 164 calories per ounce (28 grams)
Other high protein nuts
Pistachios (13% of calories) and cashews (11% of calories).
3. Chicken breast
|Photo: The Spruce Eats.com|
Chicken breast is one of the most popular protein-rich foods.
If you eat it without the skin, most of its calories come from protein.
Chicken breast is also very easy to cook and versatile. It can taste delicious in a wide range of dishes.
Protein content: 75% of calories. One roasted chicken breast without skin contains 53 grams and only 284 calories.
|Photo: Yoga Journal.com|
Oats are among the healthiest grains available.
They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients.
Protein content: 14% of calories. One cup of oats has 11 grams and 307 calories (7Trusted Source).
5. Cottage cheese
Cottage cheese is a type of cheese that is low in fat and calories.
It’s 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 are high in protein
Parmesan cheese (38% of calories), Swiss cheese (30%), mozzarella (29%), and cheddar (26%).
6. Greek yogurt
|Photo: Live Eat Clean.com|
Greek yogurt also called strained yogurt, is a very thick type of yogurt.
It pairs well with sweet and savory dishes. It has a creamy texture and is high in many nutrients.
Protein content: 69% of calories. One 6-ounce (170-gram) container has 17 grams of protein and only 100 calories.
When buying Greek yogurt, opt for one without added sugar. Full fat Greek yogurt is also high in protein but contains more calories.
Milk contains a little of nearly every nutrient that your body needs.
It’s a good source of high quality protein, and it’s 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 lead to gastrointestinal symptoms. People with a milk allergy can likewise experience severe symptoms, so dairy milk is not a suitable option for them either.
For those who wish to drink milk but either cannot tolerate it or follow a purely 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 (
Fish is a healthy, lean source of protein. A 3-ounce portion provides about 25 grams of protein. That’s more than half of the 46 grams that a woman needs each day.
An ounce of chicken or turkey has about 8 grams of protein. A single chicken thigh provides about one-third of the 56 grams of protein that men need each day.
With their taste, nutrition, and versatility, beans are a vegetarian’s best friend. One half-cup of cooked dried beans, such as pinto, black, and kidney beans, contains about 8 grams of protein. Soybeans, however, are a standout, providing 14 grams per half-cup.
10. Greek Yogurt
This especially thick and creamy variety has more protein than regular yogurt. A 6-ounce container of nonfat Greek yogurt contains an impressive 17 grams of protein, cites healthgrades.com.
11. Pumpkin seeds
Walnuts, almonds, sunflower seeds, and other nuts and seeds are a healthy addition to your diet. They typically contain 4 to 6 grams of protein in an ounce. Pumpkin seeds are especially rich in protein, however, providing more than 8 grams per ounce.
|Grains aren’t particularly rich in protein, yet they can help meet your daily protein needs. Quinoa, an ancient grain from the Andes, is higher in protein than most grains. A cup of cooked quinoa has 8 grams of protein, twice the amount in a cup of rice.|
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