2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Proteins are the main building blocks of organs, muscles, skin, hormones and almost everything else in our body.
For this reason, it should be eaten high quality protein at each meal. Studies show that it improves health, weight loss and fat burning, while increasing muscle mass and strength.
A high-protein diet lowers blood pressure, fights diabetes and more.
The recommended daily protein intake is 46 g for women and 56 g for men.
However, many experts believe that we need much more than that for our body to function optimally.
Check out our list of 20 delicious foodwho are with high in protein:
1. Eggs
Eggs contain vitamins, minerals, healthy fats, antioxidants and nutrients that most people usually fail to get. They are high in protein, and egg white is almost pure protein.
Protein content: 35% of total calories. 1 large egg is 78 calories and has 6 g of protein.
2. Almonds
Almonds contain important nutrients, including fiber, vitamin E, manganese and magnesium.
Protein content: 13% of total calories. 28 g of almonds are 161 calories and have 6 g of protein.
3. Chicken breasts
Chicken breasts are one of the most popular foods rich in protein. They are very easy to prepare and are extremely tasty if you know the right recipes.
Protein content: 80% of total calories. 1 roast chicken breast contains 53 g of protein and is 284 calories.
4. Oats
Oats contain magnesium, manganese, vitamin B1 and several other nutrients.
Protein content: 15% of total calories. Half a cup of raw oats has 13 g of protein, which is 303 calories.
5. Cottage cheese
Cottage cheese is a cheese with a very low fat and calorie content. It contains calcium, phosphorus, selenium, vitamin B12, vitamin B2 and various other nutrients.
Protein content: 59% of total calories. 226 g of cottage cheese with 2% fat contains 27 g of protein, which is 194 calories.
6. Strained yogurt
Strained yogurt is tasty, creamy and has many nutrients.
Protein content: 48% of total calories. 170 g of fat-free strained yogurt has 17 g of protein, which is only 100 calories.
7. Fresh milk
Milk is an excellent source of high quality protein, as well as calcium, phosphorus and vitamin B2. It contains less of almost every nutrient the human body needs and has impressive health benefits.
Protein content: 21% of total calories. 1 cup of milk contains 8 g of protein, which is 149 calories.
8. Broccoli
Broccoli are rich in vitamin C, vitamin K, fiber and potassium. Broccoli also contains various bioactive nutrients, which is why it is believed to help prevent cancer.
Protein content: 20% of total calories. 96 g of chopped broccoli has 3 g of protein, which is 31 calories.
9. Beef
Beef has a lot high protein content and is extremely tasty. It contains iron, vitamin B12 and large amounts of important nutrients.
Protein content: 53% of total calories. 85 g of cooked beef with 10% fat, contains 22 g of protein and is 184 calories.
10. Tuna
Low fat tuna and calories. Like other fish, it is also rich in many different nutrients and contains a satisfactory amount of omega-3 fatty acids.
Protein content: 94% of total calories. 154 g of tuna contains 39 g of protein, which is 179 calories.
11. Quinoa
Photo: Yordanka Kovacheva
Quinoa is rich in many vitamins, minerals, fiber and antioxidants. It has numerous health benefits.
Protein content: 15% of total calories. 185 g of cooked quinoa has 8 g of protein, which is 222 calories.
12. Whey protein supplements
When you don't have time to cook, a protein supplement can help. Whey protein is a type of high quality protein that is secreted from dairy foods. It has been shown to be very effective in building muscle mass and helping to lose weight.
Protein content: Varies between brands. It can be over 90% of total calories, with 20-50 g of protein per serving.
13. Lentils
Lentils are high in fiber, magnesium, potassium, iron, vitamin B9, copper, manganese and other nutrients. Lentils are among the world's best sources of plant protein and are an excellent food for vegetarians and vegans.
Protein content: 27% of total calories. 198 g of cooked lentils contain 18 g of protein, which is 230 calories.
14. The bread of Ezekiel
Ezekiel bread is made from organic, sprouted whole grains, including millet, barley, einkorn, wheat, soybeans and lentils. Compared to most types of bread, it is very high in protein, fiber and various important nutrients.
Protein content: 20% of total calories. 1 slice contains 4 g of protein, which is 80 calories.
15. Pumpkin seeds
Pumpkin seeds are rich in many nutrients, including iron, magnesium and zinc. Protein content: 14% of total calories. 28 g contain 5 g of protein, which is 125 calories.
16. Turkey breast
Turkey consists mainly of protein, with very little fat and calories. Turkey breasts are very tasty and high in various vitamins and minerals. Protein content: 70% of total calories. 85 g of turkey breast contains 24 g of protein and is 146 calories.
17. All types of fish
Fish contains important nutrients and is a source of omega-3 fatty acids. Protein content: Highly variable. For example, salmon contains 46% protein. 85 g of salmon has 19 g of protein, which is equal to 175 calories.
18. Shrimp
Photo: Zoritsa
Shrimp are low in calories but high in a variety of nutrients, including selenium and vitamin B12. Like fish, shrimp are high in omega-3 fatty acids.
Protein content: 90% of total calories. 85 g of shrimp contain 18 g of protein, which is 84 calories.
19. Brussels sprouts
Brussels sprouts are one of the healthiest vegetables and are very high in fiber, vitamin C and other nutrients.
Protein content: 17% of total calories. 78 g of Brussels sprouts contains 2 g of protein, which is 28 calories.
20. Peanuts
Peanuts are with high protein content, fiber and magnesium. According to many studies, they help to lose weight.
Protein content: 16% of total calories. 28 g of peanuts have 7 g of protein, which is 159 calories.
Recommended:
The Most Delicious And Healthy March Foods
No matter what season of the year we are in, all kinds of food and fresh fruits and vegetables can now be found on the market. For example, you have probably noticed that even in winter you can buy strawberries, melons and watermelons, which are typical for the summer season.
The Protein Of Longevity And From Which Foods To Get It
Today it is scientifically proven that cereals have an extremely beneficial effect on the body. One such food is buckwheat, which turns out to be not only very tasty, but also incredibly useful food. This conclusion was reached by scientists from the Siberian Federal University (SFU).
Delicious And Healthy Keto Foods
The ketogenic diet is low in carbohydrates, moderate in protein and higher in fat. This diet has many benefits, improves health, loses weight and removes excess fat. If you want to try this diet, check out this list of delicious and useful keto foods
We Eat Less And Less Native Cheese And More And More Gouda And Cheddar
The sale of white brined cheese in Bulgaria is much lower compared to the consumption in 2006, shows an analysis of the Institute of Agrarian Economics, quoted by the newspaper Trud. Consumption of yellow cheese in our country has also fallen.
Easy And Delicious Combinations With Vegetables And Protein
The main ingredient in any healthy diet is protein or foods that contain protein. Protein-rich food is meat, which requires great care when combined with other foods. For example, when eating meat, it is not recommended to combine with products that contain a high amount of carbohydrates because they require an alkaline environment for their breakdown.
