Among the building blocks of cells, organs, muscles, and skin is protein. Protein is important for the maintenance and repair of tissues in the body. Meanwhile, it is essential to children's growth.
Furthermore, research has shown that eating protein can boost muscle growth and strength. Protein-rich diets can also help lower blood pressure, fight diabetes, and more. Reference Daily Intake (RDI) for protein for women is 46 grams and for men 56 grams.
Most health and fitness experts, however, believe that optimal performance requires more than that.
Here are 10 delicious food items that are high in protein.
1. Eggs
The most nutritious and healthiest food available is the whole egg. They are an excellent source of vitamins, minerals, healthy fats, antioxidants that protect your eyes, and brain nutrients that you need.
Egg whites are almost pure protein, but whole eggs are high in protein. Allergy sufferers should not consume eggs or foods containing eggs.
Eggs contain 33% protein by calories. There are 78 calories and 6 grams of protein in one large egg.
2. Almonds
The tree nut almond is one of the most popular types of tree nuts. Fiber, vitamin E, manganese, and magnesium are among the nutrients found in them. Nut allergy sufferers should not consume almonds.
Protein accounts for 15% of calories. The ounce (28 grams) contains 6 grams and 164 calories.
3. Chicken breast
One of the most popular protein-rich foods is chicken breast. Most of its calories come from protein if you eat it without the skin. Cooking chicken breast is very easy and versatile. You can use it in a variety of dishes to make them taste delicious.
Protein accounts for 75% of calories. Roasted chicken breasts without skin contain only 284 calories and 53 grams of protein.
4. Oats
The healthiest grain is oats. They are a good source of healthy fiber, magnesium, manganese, thiamine (vitamin B1), and others nutrients as well.
Calorie content of protein: 14%. Approximately 307 calories and 11 grams of protein are found in a cup of oats.
5. Cottage cheese
Cheese that is low in fat and calories is called cottage cheese. There are many nutrients in this food, including calcium, phosphorus, selenium, vitamin B12, and riboflavin (vitamin B2).
Protein accounts for 69% of calories. There are 163 calories and 28 grams of protein in one cup (226 grams) of low-fat cottage cheese (8Trusted Source).
6. Greek yogurt
Yogurt is naturally thick and creamy because it is made from greek yogurt. Both sweet and savory dishes pair well with it. There are many nutrients in this food, as well as a creamy texture.
Protein accounts for 69% of calories. Approximately 100 calories are contained in each 6-ounce (170-gram) container (9Trusted Source).
If you buy Greek yogurt, choose one without added sugar. In addition to its high protein content, full-fat Greek yogurt is calorie-rich.
7. Milk
Almost every nutrient your body needs is contained in milk. This is a good source of high-quality protein, as well as calcium, phosphorus, and riboflavin (vitamin B2). Milk with low or zero fat is an option for people who are trying to reduce their fat intake.
The consumption of milk may result in gastrointestinal problems for those who are lactose intolerant. Dairy milk is not appropriate for people with a milk allergy, as they may also experience severe symptoms.
There are alternatives to cow's milk available to those who cannot digest milk or refrain from drinking animal products.
Protein accounts for 21% of calories. There are 149 calories and 8 grams of protein in one cup of whole milk. There are 63 grams of protein in one cup of soy milk.
8. Broccoli
Healthy vegetables include broccoli, which contains vitamin C, vitamin K, fiber, and potassium. Additionally, it contains bioactive nutrients that may protect against cancer. On a calorie-for-calorie basis, it's high in protein compared to most vegetables.
Protein accounts for 33% of calories. Chopped broccoli has three grams of protein and only 31 calories per cup (96 grams).
9. Lean beef
The protein in beef is highly bioavailable, and it contains a lot of minerals, vitamins, and other needed nutrients.
Protein accounts for 53% of calories. 186 calories and 25 grams of protein are in one 3-ounce (135g) serving of lean sirloin steak.
10. Tuna
Tuna is one of the most popular types of fish. A wide variety of baked dishes can be prepared with it or you can eat it cold in salads. Protein-rich and low in fat, it's a good source of calories and fat. Tuna is an excellent source of omega-3 fats and a good source of various nutrients.
The protein content of canned tuna contains 84% of the calories. The total calorie content of a can (142 grams) is 128 and there are 27 grams of protein in it.
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