As we all know, that protein is essential for the building blocks of organs, muscles, skin, and hormones. The body desire protein to balance and repair tissues, and children want it for their growth.
Studies have been proven the consumption of protein is helpful to lose weight and belly fat while increasing your muscle mass growth and strength. A diet full of protein is also beneficial for low blood pressure, diabetes, etc. The reference daily intake of protein is 56 grams for males and 46 grams for females.
Whole eggs are one of the nutritious and healthy foods available on the planet. Whole eggs are an outstanding source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients, essential for the body.
Protein content: One big egg has 6 grams of protein and 78 calories.
Almonds are substantial in crucial nutrients, including fiber, vitamin E, manganese, and magnesium.
Protein content: 28 grams of almonds contain 6 grams & 164 calories.
3. Chicken Breast
Chicken breast is one of the popular among the list of high nutrition food. Chicken breast is high protein-rich food and very easy to cook.
Protein content: One roasted chicken breast without skin have 53 grams and 284 calories.
Oats is one of the healthiest grains present in the market. They offer healthy fibers, magnesium, manganese, thiamine, and other nutrients.
Protein content: One cup of oats accommodates 11 grams and 307 calories.
5. Cottage Cheese
Cottage cheese is low in fat and calories but rich in calcium, phosphorus, selenium, vitamin B12, riboflavin, and other nutrients.
Protein content: 226 grams of cottage cheese with 1% fat provides 28 grams of protein and 163 calories.
6. Greek Yogurt
Greek yogurt is also known as strained yogurt, is one of the thick types of yogurt. It mixes well with sweet and savory meals and has a creamy taste, and is also rich in nutrients.
Protein content: 170-gram of Greek yogurt has 7 grams of protein and 100 calories.
Milk provides every essential nutrient that the body desire. Milk is a source of high-quality protein, calcium, phosphorus, and riboflavin.
Protein content: One cup of whole milk offers 8 grams of protein and 149 calories.
Broccoli is one of the healthiest vegetables that accommodates vitamin C, vitamin K, fiber, and potassium. It also offers bioactive nutrients beneficial for cancer.
Protein content: 96 grams of chopped broccoli provides 3 grams of protein and 31 calories.
9. Lean Beef
Lean beef is full of protein and bioavailable iron, vitamin B12, and a big number of other vital nutrients.
Protein content: 85-gram of lean sirloin steak provide 25 grams of protein and 186 calories.
Tuna is one of the well-liked fish. You can eat baked tuna or with salads. Tuna is low in fat and calories but a very good source of protein. It is also a rich source of nutrients and accommodates omega-3 fats.
Protein content: 142 grams of tune provides 27 grams of protein and 128 calories.
Quinoa is one of the approved pseudo-cereal contemplated as a superfood. Quinoa is high in vitamins, minerals, fiber, and antioxidants. It also has various health benefits.
Protein content: 185 grams of cooked quinoa provides 8 grams and 222 calories.
12. Whey Protein Supplements
Whey protein is full of protein from dairy foods that can be helpful to upgrade muscle mass and loss weight. Protein supplements are very easy to consume especially when you are not able to cook.
Protein content: It depends on brands.
Lentils are rich in fiber, magnesium, potassium, iron, folate, copper, manganese, and other nutrients. They are one of the ideal sources of plant-based protein.
They are also the best option for vegans and vegetarians.
Protein content: 198 grams of boiled lentils have 18 grams and 230 calories.
14. Ezekiel Bread
Ezekiel bread is a form of organic and germinated whole grains and legumes, with millet, barley, spelled, wheat, soybeans, and lentils. In contrast with other bread, they are rich in protein, fiber, and crucial nutrients.
Protein content: One slice of Ezekiel bread has 4 grams and 80 calories.
15. Pumpkin Seeds
Pumpkin seeds are astonishingly rich in nutrients, iron, magnesium, and zinc.
Protein content: 28 grams of pumpkin seeds has 9 grams of protein and 158 calories.
16. Turkey Breast
Turkey breast accommodates almost every kind of protein, including little fat and calories. It also offers vitamins and minerals.
Protein content: 85-gram turkey breast accommodates 26 grams and 125 calories.
We all know that every kind of fish is rich in important nutrients. However, some are rich in omega-3 fatty acids.
Protein content: 19 grams of fish has per 85- grams and only 175 calories.
Shrimp is low-calorie seafood, but rich in various nutrients, including selenium, and vitamin B12. They also provide omega-3 fatty acids.
Protein content: A 85-gram of serving shrimp has 20 grams and only 84 calories.
19. Brussels Sprouts
Brussels sprouts are rich in fiber, vitamin C, and various nutrients.
Protein content: 78 grams of brussels sprouts accommodates 2 grams of protein and 28 calories.
Peanuts are rich in protein, fiber, and magnesium. They are also helpful for weight loss. Peanut butter is also rich in protein and high in calories.
Protein content: 28 grams of peanuts accommodates 7 grams and 161 calories.
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