?Post about Protein

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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.

▪Protein content: 

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.

▪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:

  • 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


  • 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.

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 that are high in protein

Parmesan cheese (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 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.

▪Similar options:

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.

▪Protein content: 

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.

▪Protein content:

 33% of calories. One cup (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 vital nutrients.

▪Protein content:

 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.

▪Protein content: 

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.

▪Protein content: 

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.

▪Protein content: 

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.

▪Protein content: 

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%).

14.Ezakiel bread:

  • 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.

▪Protein content: 

20% of calories. One slice contains 4 grams and 80 calories.

15.Pumpkin seeds:

  • Pumpkins contain edible seeds called pumpkin seeds.


  • They’re incredibly high in many nutrients, including iron, magnesium, and zinc.

▪Protein content:

 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%).

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 high in various vitamins and minerals.

▪Protein content: 

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.

▪Protein content: 

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.

▪Protein content: 

97% of calories. A 3-ounce (85-gram) serving contains 20 grams and only 84 calories.

19.Brussels sprouts:

  • Brussels sprouts are another high protein vegetable related to broccoli.


  • They’re high in fiber, vitamin C, and other nutrients.

▪Protein content:

 28% of calories. One-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 likewise be high in calories. Therefore, you should eat it in moderation.


  • Peanuts are not suitable for people with a nut allergy.

▪Protein content: 

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. 

I hope you like this or you'll found this helpful ?

Take care?

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