TOP 20 FOOD ITEMS RICH IN PROTEIN
Proteins: Proteins are organic compounds made up of building blocks called “amino acids.” There are about 20 common amino acids. Nine of them are considered “essential” because the body cannot make them, and therefore, they must be supplied by eating healthy.
Here is the list of top 20 food items which are high in proteins.
3. Chicken Breast
5. Cottage Cheese
6. Green Yogurt
9. Lean Beef
13. Ezekiel Bread
14. Pumpkin seeds
15. Turkey Breast
18. Brussels Sprouts
20. Beans [Matured Beans]
1)Egg: Eggs are among the healthiest and most nutritious foods on the planet. They are loaded with vitamins, minerals, health fats, eye protecting antioxidants and brain nutrients that most people don’t get enough of. Whole eggsare high in protein, but egg whites are almost pure protein.
Protein content: 35% of calories in a whole egg. One large Egg contains 6 grams of protein, with 78 calories.
2)Almonds: Almonds are a popular type of tree nut. They are loaded with important nutrients, including fiber, vitamin E, manganese and magnesium.
Protein content: 13% of calories. 6 grams per 1 ounce (28g) serving, with 161 calories.
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, the majority of the calories in it comeprotein. Chickenbreast is also very easy to cook, and tastes delicious if you do it right.
Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.
4)Oats: Oats are among the healthiest grains on the planet.They are loaded with healthy fibers, magnesium, manganese, thiamin (vitamin B1) and several other nutrients.
Protein content: 15% of calories. Half a cup of raw oats contains 13 grams, with 303 calories.
5)Cottage Cheese: Cottage cheese is a type of cheese thattends to be very low in fat and calories. It is loaded with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients.
Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories. Other types of cheese that are high in protein are 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 tastes delicious, has a creamy texture, and is high in many nutrients.
Protein content: Non-fat Greek yogurt has protein at 48% of calories. One 170 gram (6 ounce) container has 17 grams of protein, with only 100 calories. Just make sure to choose one without added sugar. Full-fat Greek yogurt is also very high in protein, but contains more calories.
7) Milk: Milk is highly nutritious, but the problem is that a huge percentage of the world’s adults are intolerant to it. However, if you tolerate milk and enjoy drinking it, then milk can be an excellent source of high-quality protein. Milk contains a little bit of almost every single nutrient needed by the human body. It is particularly high in calcium, phosphorus and riboflavin (vitamin B2).
Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.
8) Broccoli: Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium. Broccoli is also loaded with various bioactive nutrients believed to help protect against cancer. Calorie for calorie, it is high in protein compared to most vegetables.
Protein content: 20% of calories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with only 31 calories.
9) Lean Beef: Lean beef is very high in protein, and also tastes delicious. It is loaded with highly bioavailable iron, vitamin B12 and numerous other nutrients.
Protein content: 53% of calories. One 3 ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories. If you’re on a low-carb diet, feel free to eat fatty cuts of beef instead of lean beef.
10) Tuna: Tuna is a very popular type of fish. It is low in both fat and calories, so what we’re left with is mostly just protein. Like other fish, tuna is also very high in various nutrients and contains a decent amount of omega-3 fatty acids.
Protein content: 94% of calories, in tuna canned in water. A cup (154) contains 39 grams of protein, with only 179 calories.
11) Quinoa: Quinoa is a seed/grain that is currently among the world’s most popular superfoods. It is high in many vitamins, minerals and fiber, and is loaded with antioxidants. Quinoa has numerous health benefits.
Protein content: 15% of calories. One cup (185 g) of cooked quinoa contains 8 grams, with 222 calories.
12) Lentils: 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 are an excellent food for vegetarians.
Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories.
Other High-Protein Legumes: Soybeans (33% of calories), chickpeas (19%) and kidney beans (24%).
13) Ezekiel Bread: Ezekiel bread is different from most other breads. It is made of organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils. Compared to most breads, Ezekielbread is very high in protein, fiber and various nutrients.
Protein content: 20% of calories. 1 slice contains 4 grams, with 80 calories.
14) Pumpkin Seeds: Pumpkins contain edible seeds called pumpkin seeds. They are incredibly high in many nutrients, including iron, magnesium and zinc.
Protein content: 14% of calories. 1 ounce (28 g) contains 5 grams of protein, with 125 calories.
Other High-Protein Seeds: Flax seeds (12% of calories), sunflower seeds (12%) and chia seeds (11%).
15) 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.
Protein content: 70% of calories. One 3 ounce (85 g) serving contains 24 grams, with 146 calories.
16) Fish: Fish is incredibly healthy, for various reasons. It is loaded with various important nutrients, and tends to be very high in heart-healthy omega-3 fatty acids.
Protein content: Highly variable. Salmon is 46% protein, with 19 grams per 3 ounce (85 g) serving, with 175 calories.
17) Shrimp: Shrimp is a type of seafood. It is low in calories, but loaded with various nutrients, including selenium and vitamin B12. Like fish, shrimp also contains plenty of omega-3 fatty acids.
Protein content: 90% of calories. A 3 ounce (85 g) serving contains 18 grams, with only 84 calories.
18) Brussels Sprouts: The Brussels sprout is another high-protein vegetable, related to broccoli. It is very high in fiber, vitamin C and other nutrients.
Protein content: 17% of calories. Half a cup (78 g) contains 2 grams of protein, with 28 calories.
19) Peanuts: Peanuts are incredibly delicious. They are high in protein, fiber, magnesium and many studies show that they can help you lose weight. Peanut butter is also high in protein, just make sure not to eat too much as it is quite “more-ish”.
Protein content: 16% of calories. One ounce (28 g) contains 7 grams, with 159 calories.
20) Beans [Matured beans]: Beans have significant calories, 36g Protein, 20g Fat, 2mg Sodium, 1797 mg Potassium.
The importance of eating enough protein cannot be overstated. It is the simplest, easiest and most delicious way to lose weight and have a better looking body.