Protein is an essential component of your diet. It is one of the three macronutrients along with carbs and fat. Consuming foods that are high in protein is important for everyone. But why protein is good for you?
A diet rich in protein helps in maintaining your overall health and fitness. It helps in repairing and building muscle tissues which makes it crucial for athletes and lifters. Protein reduces your appetite amd keeps you satisfied for long time while preventing overeating.
According to health experts, an average adult should consume 0.8g of protein per kg of their bodyweight. For example, if you weigh 70kg then 56g of protein needed per day.
Many people struggle to fulfill their protein requirements due to the lack of options. But don’t worry, there are many protein sources that you can select, from vegan to animal products. In this article we’ll learn about the 24 best protein foods that you can add to your diet.
The 24 Best Sources Of Protein
Here are the 24 protein foods that can be easily incorporated to your diet. Most of these foods contain high amounts of protein per 100g.
Cottage Cheese
Cottage cheese is a nutritious and versatile dairy product. It’s made using the curd of cow milk.
One of the major benefits of cottage cheese is it’s high protein content. A 100g serving has around 15g of protein.
There are many cottage cheese recipes that you can find online to help you add this food to your diet.
Eggs
Eggs are one of the most versatile and affordable high protein foods available. These high protein foods are enjoyed by people of all ages around the world. According to eggs nutrition facts, it contains vitamin D, choline and iron.
Eggs protein content is 6g with 5g of healthy fats per egg. There are negligible carbs present in this food.
You’ll find many egg recipes on the internet on how eggs are cooked. Select the best and most suitable recipe for your diet plan.
Greek Yogurt
Greek yogurt is a creamy treat that is prepared by fermentation of milk. It is packed with many essential nutrients and provides a variety of health benefits. According to greek yogurt nutrition facts, it includes calcium, vitamin B12 and probiotics.
One of the major benefits is the high amount of protein. Around 16g of greek yogurt protein is available in a 6 ounce serving. It has double the amount of protein found in the traditional yogurt.
You can consume greek yogurt plain or add some fresh berries.
Chicken Breast
Chicken breast is one of the most popular protein sources in the world. It’s known for its high lean protein content than other types of meat. A 4 ounce serving of chicken breast has 27g of protein and 3g of unsaturated fats.
You’ll find many important nutrients in the chicken breast nutrition book. This includes vitamin B6, niacin, selenium and phosphorus.
Chicken breast calories are also less than other meat which makes it a great addition for a ketogenic diet. There are many chicken breast healthy recipes that you can find on the web.
Almonds
Almonds are one of the most popular nuts that are mostly enjoyed as snacks. These high protein foods are known for their delicious and crunchy flavour. These nuts are low in carbs and contains no gluten.
One ounce of almonds serving size has 6g of protein, 14g of healthy fats and 3g of fiber. It’s also a good source of vitamin E, magnesium and manganese. Almonds calcium content is around 100mg per 1 ounce.
Almonds recipe includes smoothies, baked goods, nut butter and roasted snacks.
Milk
Milk is a staple for many people and has been a part of our diet for thousands of years. This drink is highly nutritious and easily available.
According to the nutritional facts of milk, it contains 8g of protein in one cup serving. Milk also includes essential vitamins and minerals like vitamin D, calcium and potassium. The calorie count of milk is very low which makes it excellent for people trying to lose weight.
There are several types of milk like sheep milk, goat’s milk, almond milk and soy milk. You can also use it to make yogurt, cheese and smoothies.
Peanut Butter
Peanut butter is a beloved spread around the world. This delicious and nutritious food is made from ground peanuts. It can be enjoyed as a spread or used in desserts and smoothies.
The key benefit of peanut butter is it’s high protein content per serving. One tablespoon contains 4g of protein and 8g of fats. It’s also a good source of fiber, vitamin E and magnesium.
Overall, peanut butter is a great way to increase protein intake for fitness enthusiasts, athletes and lifters.
Turkey Breast
Turkey breast is a great source of lean protein. Similar to chicken breast, It’s made from the breast of a turkey. The amount of protein in turkey breast is slightly less than the breast of chicken. A 100g serving contains about 28g of protein and 1g of fats.
It also contains many important vitamins and minerals like Vitamin B6, B12, niacin, phosphorus, selenium and zinc.
Adding this food to a balanced diet keeps your immune system strong, improves muscle mass and weight management.
Salmon
Salmon is one of the most popular fish in the world. It’s a rich source of protein and omega-3 fatty acids. It can be used in many recipes like grilled salmon, salad, burgers and sandwiches.
A single serving of salmon has 20 grams of protein and 6g of healthy fats. It’s also rich in vitamin D and potassium.
There are two types of salmon, farmed and wild. The wild one is higher in omega 3 and is considered much healthier.
Tuna
Tuna is a fresh water fish that is generally higher in protein per serving than salmon. There are many types of tuna like yellowfin, albacore and canned tuna. The canned light tuna is a more healthier option as it contains minimum mercury and can be consumed more frequently.
According to the nutritional facts of tuna, it contains 28g of protein and 1.2g of fat per 100g of serving. Tuna also has several essential nutrients like vitamins B, D and potassium.
Whey protein
Whey protein is a protein supplement that is derived from milk and is used to build muscle, lose weight and improve overall health. Due to it’s high protein, fast digestion and nutrition benefits, it has become a staple for athletes and bodybuilders.
A single serving of whey protein has around 25g of protein and essential branched chain amino acids (BCAA). The lactose content in whey protein is minimum which makes it great for lactose intolerant people.
Casein Protein
Casein protein is a protein supplement that is known for it’s slow digestion and sustained release of amino acids. Similar to whey protein, It’s also prepared from milk.
One scoop pf casein protein contains around 30g of protein along with calcium, phosphorus and other essential minerals.
This supplement has shown many health benefits like weight loss, blood sugar control, lower cholesterol levels.
Chickpeas
Chickpeas also known as garbanzo beans are protein rich legume. They are widely used in a variety of cuisines around the world. This includes chickpea pasta, salad, soup and hummus.
A 100g serving of chickpeas provides 20g of protein, 61g of carbs and 6g of fats. It also contains fiber, iron, potassium and folate.
Due to the high carbohydrates, this food is a great source of boosting energy levels for athletes and lifters.
Kidney Beans
Kidney beans also known as red beans are a type of legumes that are a staple for many households. These high protein foods are popular due to their flavour, nutrition and availability.
For vegans and vegetarians, it’s a great source of plant based protein. A 100g serving has around 25g of protein, 60g of carbs and 0.8g of fats. Kidney beans are also rich in iron, fiber and potassium.
There are many soups, salad and stews that use kidney beans as a key ingredient.
Edamame
Edamame are young soyabeans that are a popular snack in Asian cuisine. For vegans and vegetarians, these plant based food helps in adding protein in your diet.
A 100g serving of edamame contains 11g of protein, 10g of carbs and 5g of fats. It also contains essential vitamins and minerals like B vitamins, folate, iron and potassium.
Edamame are added as snacks or to a vegetable stir fry.
Quinoa
Quinoa is an ancient grain from South America that is packed with nutrition. It can be used in plenty of dishes like quinoa salad with vegetables or a base for stir fry.
One cup cooked quinoa has 8g of protein, 39g of carbs and 4g of fats. It’s also rich in fiber, magnesium, manganese and phosphorus.
Tempeh
Tempeh is a traditional and nutritious food from Indonesia. This delicious and healthy alternative to meat has gain some popularity in the recent years. Tempeh is made from fermented soybeans making it a great option for vegans and vegetarians.
A 100g serving of tempeh has 18g of protein, 9g of carbs and 11g of fats. It also contains essential vitamins and minerals like calcium, iron and phosphorus.
Tempeh can be diced and added to a variety of dishes for extra boost of protein.
Soy Milk
Soy milk is a nutritious plant based alternative of cow milk that is made from whole soybeans. It has a mild nutty flavour and creamy texture which makes it great for baking and cooking.
One cup of soy milk has around 8g pf protein which is quite similar to cow milk. It’s low in saturated fats and contains no cholesterol. Soy milk is rich in many essential vitamins and minerals like vitamin D, B12, iron and calcium.
Steak
Steak is a classical dish that has been consumed for centuries. Prepared from a cut of beef, it’s rich in flavour and texture. There are different types of steak like ribeye, sirloin, T-bone and filet mignon with each having their own unique flavour.
A 100g serving of steak has 25g of protein, 19g of fats and no carbs. It also contains iron, zinc and B vitamins.
Bison
Bison also known as buffalo has been a staple for indigenous people for centuries. In recent years, it has gain popularity as a healthier alternative to beef.
This meat is lower in fats and calories than beef. A 100g serving of bison has 21g of protein and only 7g of healthy fats. Bison also includes essential nutrients like iron, zinc, omega 3 and vitamin B12.
Prawns
Prawns are popular seafood that are rich in nutrients and offer many health benefits. They also contain less mercury (toxic metal) than other seafood.
A 100g serving of prawns has 25g of protein and negligible amounts of fats and carbohydrates. It also contains essential vitamins and minerals like selenium, iodine and vitamin B12.
Many dishes use prawns like salads, pasta and stir fries.
Oats
Oats are whole grains that are rich in soluble fiber, protein and contains many important nutrients. These high protein foods are low in fats and helps in maintaining weight.
A cup of oats has around 12g of protein, 40g of carbs and 5g of fats. There many essential vitamins and minerals in oats like vitamin B1, iron and magnesium.
Many recipes use oats like oatmeal, granola and baked goods.
Conclusion
Consuming high protein foods is essential for a healthy body and active lifestyle. These foods keeps you satisfied for long periods. High protein foods also helps in weight loss and increases your metabolism. Selecting the best sources is important for achieving your fitness goals.
I’ll recommend you to consult a professional dietitian before adding too much protein to your diet.