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Today we are going to know about PROTEIN...
✴PROTEIN makes up the building blocks of organs, muscles, skin, and hormones. Your body needs protein to maintain and repair tissues. Meanwhile, children need it for growth.
✴Studies show that eating protein can also help you lose weight and belly fat while increasing your muscle mass and strength.
✴A diet 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 20 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.
33% of calories in a whole egg. One large egg has 6 grams of protein and 78 calories .
- 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.
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).
- 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.
75% of calories. One roasted chicken breast without skin contains 53 grams and only 284 calories
- Oats are among the healthiest grains available.
- They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients.
14% of calories. One cup of oats has 11 grams and 307 calories.
- 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.
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%).
- 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.
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.
Regular full fat yogurt (24% of calories) and kefir(40%).
- 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.
21% of calories. One cup of whole milk contains 8 grams of protein and 149 calories (10Trusted Source). 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 may help protect against cancer.
- Calorie for calorie, it’s high in protein compared with most vegetables.
33% of calories. One cup (96 grams) of chopped broccoli has 3 grams of protein and only 31 calories .
- Lean beef is high in protein, as well as highly bioavailable iron, vitamin B12, and large amounts of other vital nutrients.
53% of calories. One 3-ounce (85-gram) serving of lean sirloin steak contains 25 grams of protein and 186 calories .
- Beef is suitable for people on a low carb diet.
- Tuna is a popular type of fish. You can eat it hot in a range of baked dishes 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.
84% of calories in tuna canned in water. One can (142 grams) contains 27 grams of protein and only 128 calories.
- Quinoa is a popular pseudo-cereal that many consider a superfood.
- It’s rich in vitamins, minerals, fiber, and antioxidants.
- Quinoa has numerous health benefits.
15% of calories. One cup (185 grams) of cooked quinoa has 8 grams and 222 calories
12.Whey protein supplements:
- When you're pressed for time and unable to cook, a protein supplement can come in handy.
- Whey protein is a high quality protein from dairy foods that can help build muscle mass. It may also aid weight loss.
- If you'd like to try whey protein supplements, a large variety is available online.
Varies between brands. Over 90% of the calories may be protein, and there may be 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 they’re an excellent choice for vegetarians and vegans.
31% of calories. One cup (198 grams) of boiled lentils contains 18 grams and 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’s made of organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils.
- Compared with most breads, Ezekiel bread is high in protein, fiber, and various important nutrients.
20% of calories. One slice contains 4 grams and 80 calories.
- Pumpkins contain edible seeds called pumpkin seeds.
- They’re incredibly high in many nutrients, including iron, magnesium, and zinc.
22% of calories. One ounce (28 grams) has 9 grams of protein and 158 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.
82% of calories. One 3-ounce (85-gram) serving contains 26 grams and 125 calories
17.Fish (all types)
- Fish is healthy for various reasons.
- It’s rich in essential nutrients. Some types are high in heart-healthy omega-3 fatty acids.
Highly variable. Salmon is 22% protein, containing 19 grams per 3-ounce (85- gram) serving and only 175 calories .
- Shrimp is a type of seafood.
- It’s low in calories but high in various nutrients, including selenium and vitamin B12.
- Like fish, shrimp contains omega-3 fatty acids.
97% of calories. A 3-ounce (85-gram) serving contains 20 grams and only 84 calories.
- Brussels sprouts are another high protein vegetable related to broccoli.
- They’re high in fiber, vitamin C, and other nutrients.
28% of calories. One-half cup (78 grams) contains 2 grams of protein and 28 calories.
- 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 likewise be high in calories. Therefore, you should eat it in moderation.
- Peanuts are not suitable for people with a nut allergy.
18% of calories. One ounce (28 grams) contains 7 grams and 161 calories.
The bottom line
- Protein is essential for maintaining and repairing body tissue. It may also help you lose weight.
- A wide variety of foods provides protein. Plant-based foods, such as lentils, are a good option for vegans and vegetarian.
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