Did you know that protein is essential to build muscle mass, repair cells, and maintain healthy bones. What are the foods high in Protein? Most Americans get less than half the amount of protein they need each day, what foods can help them match the recommended daily intake?
In order to get enough protein, you should consume foods high in protein. These include meat, dairy products, eggs, beans, lentils, soybeans, peas, and nuts.
But how do you know which foods contain the highest amounts of proteins? This article will help you find out.
Table of Contents
1. Chicken breast
Chicken breasts are an easy way to add protein to your diet while still maintaining good taste. They’re a healthy alternative protein source compared to beef, pork, fish, eggs, beans, nuts, and seeds. Plus, grilled chicken breast is a healthier choice than deep frying.
Grilled chicken breast vs. Fried chicken
Grilling is a healthier cooking method than deep frying because it uses less oil and fewer calories. A 3-ounce serving of grilled chicken breast contains about 160 calories, while a 4-ounce serving of fried chicken contains about 400 calories.
Easy to cook
You don’t need much equipment to grill chicken breast. You’ll just need some tongs, a griddle pan and a grill basket. You can even use a broiler to make grilled chicken breast.
Healthy alternatives
There are many different ways you can prepare chicken breast. You can slice up boneless skinless chicken breast into strips and toss it onto a hot grill. Or you can shred it up and mix it into salads or pasta dishes.
2. Ground beef
Ground beef is an easy way of incorporating lean protein into your diet. Lean meats are low in saturated fats and high in fiber, iron, zinc, vitamin B12, riboflavin, niacin, thiamine, folate, pantothenic acid, phosphorus, magnesium, potassium, copper, manganese, selenium, calcium, and Vitamin D3. They’re also rich sources of lean protein, essential amino acids, and healthy fats.
Lean beef contains less total fat than regular beef, but it still contains some fat. Fatty cuts contain more cholesterol and calories than lean ones. So choose leaner cuts of beef whenever you can. Look for labels such as “lean,” “extra lean,” “lower sodium,” “no added salt,” “low-fat,” “light,” “skim,” “ultra-light,” “reduced calorie,” “all-natural,” “organic,” “free range,” “grass-fed,” “antibiotic-free,” “hormone-free,” “non-GMO” or “natural.”
You can also use ground beef as a substitute for chicken or turkey in recipes.
3. Salmon
One serving of salmon contains about 250 milligrams of omega-3 fatty acids, which are essential for brain development, vision health, heart function, and immune system health. Omega-3s help improve blood vessel elasticity, which reduces the chance of stroke and heart attack. They also help prevent inflammation, which lowers the risk of cancer.
Salmon is one of the best sources of protein out there. A 3-ounce portion contains around 12 grams of protein. You can eat it raw, grilled, baked, smoked, canned, or even frozen. If you want to make sure you’re getting enough omega-3s, try eating fish twice per week.
4. Tuna
Tuna is a great source of protein and many nutrients. It’s easy to find it in most grocery stores. And you don’t even need to cook it – just eat it raw. Here are some tips on how to choose the best variety of canned tuna.
5. Shrimp
Shrimp is one of the most affordable sources of lean protein. In fact, it costs less than beef, chicken, turkey, pork, lamb, fish, shellfish and even eggs. Shrimp is low in calories and cholesterol, making it an ideal choice for weight loss diets. Plus, shrimp is high in vitamin B12, which helps maintain energy levels and keep you feeling full longer.
6. Eggs
Eggs are one of the most versatile foods you can put into your body. You can eat them raw, hard-boiled, scrambled, fried, baked, omelets, souffles, cakes, muffins, pancakes, quiches, frittatas, crepes, waffles, etc. They are inexpensive, easy to prepare, nutritious, delicious, and portable.
They are an affordable source of Protein. One large egg contains about six grams of high-quality protein. This makes eggs a great food choice for vegetarians and vegans.
Eggs are loaded with vitamins and minerals. For example, just one medium-sized egg provides over 20% of the daily recommended intake of vitamin D. Other important nutrients include Vitamins A and B12, iron, zinc, selenium, phosphorus, riboflavin, niacin, pantothenic acid, biotin, choline, folic acid, lutein, lycopene, omega 3 fatty acids, copper, iodine, magnesium, manganese, potassium, thiamine, and zinc.
Eggs provide a number of health benefits. These include cholesterol reduction, improved cardiovascular function, healthy skin, bone strength, immune system support, weight loss, and lower blood pressure.
Cooking eggs properly is very simple. To make sure that you don’t end up with dry, rubbery yolks, it’s best to use room temperature water. Bring enough water to cover the eggs by 2 inches. Add salt to taste. Place the eggs in a pan and bring the water to a boil. Reduce heat to low and let simmer for 10 minutes. Remove from heat and let sit for 5 minutes. Drain off the excess water. Cool the eggs thoroughly before peeling.
7. Milk
Milk is a great source of proteins, calcium, and vitamin D. Dairy products like cheese and yogurt are good sources of protein and calcium. Soy milk contains more protein compared to cow’s milk, while almond milk tends to have fewer fats and calories.
8. Cheese
Cheese is one of those foods you either love or hate. But there are some things about cheese that make it worth trying. Here are 8 facts about cheese that might change your mind.
Cheese Is A Great Source Of Protein
A slice of cheddar contains 20 grams of protein, while a slice of American cheese contains 12 grams. This makes cheese a good choice for vegetarians because it provides plenty of protein without meat.
Some Cheeses Are Better Than Others
The type of milk used to produce cheese affects how much calcium it contains. For example, cow’s milk produces less calcium than goat’s milk, which in turn produces less calcium than sheep’s milk. So, choose wisely.
There Are Many Types Of Cheese
There are many types of cheese, each with different flavors and textures. If you’re looking for something mild, try mozzarella. Or, if you like sharp, go for Swiss. And if you want something creamy, try feta.
9. Greek yogurt
Plain Greek yogurt is an easy alternative to sour cream in dips and sauces. It works well in guacamole and spreads like mayo. You can use plain Greek yogurt to make creamy dressings and sauces.
10. Lentils
Lentils are an easy way for people to add plantbased protein to their diets. They’re also a good source of fiber and nutrients like iron, zinc, magnesium and folate. This week we’ll show you how to cook lentils and serve them up in some delicious dishes.
11. Chickpeas
Chickpeas are one of my favorite beans. They’re versatile, easy to cook, and delicious. I love adding chickpeas to salads and sandwiches, making hummus, and even baking into cookies. You can use canned chickpeas, but it’s much easier to make your own.
You’ll Need:
• 2 cups cooked chickpeas
• ¼ cup olive oil
• 3 cloves garlic
• ½ teaspoon salt
• ½ teaspoon pepper
• ¾ cup water
1. Put the chickpeas, olive oil, garlic, salt, and pepper in a food processor. Pulse until smooth.
2. Transfer to a bowl and stir in the water. Cover and refrigerate overnight.
3. When ready to serve, heat over medium heat and serve warm. Enjoy!
12. Peanuts
Peanuts are an excellent source of protein and other nutrients like calcium, potassium, phosphorus, copper, manganese, fiber, niacin, thiamine, riboflavin, pantothenic acid, and vitamins B6 and D. In addition to being high in calories, peanuts contain about 20% fat, mostly unsaturated fats. These include omega-3 fatty acids, which help reduce heart disease risk. Peanut butter contains almost twice as much protein as milk and eggs combined.
Nuts are versatile enough to add to many recipes, such as dips, salads, soups, stir-fries, and desserts. You can even make peanut butter cups out of chocolate chips and peanut butter.
13. Edamame
Edamame is a Japanese word meaning “boiled soybean.” This bean is high in protein and low in fat. Edamame is often served steamed or boiled. They can also be eaten raw, like edamame salad.
The benefits of eating edamame include:
• A good source of protein.
• Contains vitamins B1, B2, B6, E, calcium, phosphorus, iron, zinc, magnesium, potassium, copper, manganese, selenium, thiamine, niacin, folate, pantothenic acid, vitamin K, riboflavin, and biotin.
• High in fiber.
• Low in calories.
• May help lower cholesterol.
14. Pumpkin seeds
Roasted pumpkin seeds are an easier way to add pumpkin flavor to recipes throughout the fall season. These seeds are high in protein, fiber, iron, and magnesium, making them a great addition to smoothies, soupy stews, and salads. They’re also rich in zinc and vitamin E.
15. Hemp seeds
Hemp seeds provide 10 grams of plant-based protein per tablespoon. They’re easy to find wherever natural food stores are located. And their mild taste makes them ideal for adding to almost everything.
16. Almonds
Almonds are an excellent source of protein and fiber. They contain many vitamins and nutrients such as vitamin E, magnesium, potassium, iron, zinc, copper, manganese, phosphorus, calcium, folate, niacin, thiamine, riboflavin, pantothenic acid, biotin, and vitamin B6.
They are also rich in monounsaturated fats, polyunsaturated fats, unsaturated fatty acids, phytosterols, flavonoids, phenolic compounds, antioxidants, dietary fibers, essential amino acids, and plant sterol esters. These components make almonds very healthy.
Almond milk is one of the most popular dairy substitutes because it tastes like regular milk. You can use almond milk in place of cow’s milk in recipes and drinks.
17. Cottage cheese
Cottage cheese is very nutritious, easy to prepare, and versatile. You can eat it plain or add flavorings such as herbs or spices. It makes a great snack option or breakfast option. Pair it with fruit for a healthy treat. Here are 5 ways you can enjoy cottage cheese:
1. Add it to oatmeal or yogurt
2. Top pizza crust with it
3. Make a sandwich spread
4. Use it as a dip
5. Mix it into pasta sauce
18. Greek yogurt
Greek yogurt is made from milk fermented into a thick creamier consistency. This process removes much of the lactose found in cow’s milk, making it easier for people with lactose intolerance to digest.
Yogurt contains probiotics which are beneficial bacteria that aid digestion. Probiotic supplements are often recommended for those suffering from gastrointestinal disorders such as IBS.
Greek yogurt is lower in fat and calories than regular yogurt. A cup of plain Greek yogurt contains about 60 calories compared to 120 calories in a cup of regular yogurt.
19. Lean beef
Lean beef is an important food resource for many people who want a healthy diet. But it’s not just about eating lean beef – there are some misconceptions about what constitutes lean beef. In fact, lean beef is one of the healthiest foods you can consume. Lean beef is lower in calories, cholesterol, sodium, and saturated fats compared to regular beef. Lean beef is also high in protein, iron, zinc, vitamin B12, and calcium. So, whether you’re looking for a low-calorie option, or you simply want to improve your overall nutrition, lean beef is a great choice.
20. Fish
Fish is rich in nutrients and provides omega-3 fatty acids, which are great for heart health. But did you know it also helps prevent cancer? In fact, people who eat fish regularly have lower risks of developing cardiovascular disease. And according to the American Heart Association, eating fish once per week could reduce the risk of stroke by up to 20%.
21. Quinoa
Quinoa is often described as a “pseudocereal,” but it actually belongs to the grass family. This grain is high in protein and contains essential nutrients like magnesium, phosphorus, potassium, zinc, manganese, thiamin, riboflavin, niacin, pantothenic acid, selenium, and B vitamins.
22. Protein powders
Protein powders are an easy, convenient way to add extra protein into your diet. They’re often used by bodybuilders and athletes to help build muscle mass, but you don’t necessarily need to be training hard to reap the benefits. You need to make sure you’re getting enough protein throughout the day.
23. Oats
Oats are a good source of fiber, which will keep you feeling full longer. Plus, they provide 4 grams of protein per serving, which means you won’t feel too hungry while eating them. Try adding oats to your morning cereal, baking them into cookies, or using them as a topping for ice cream.
In conclusion, protein is one of the most essential nutrients that we need to live. It helps us build muscle, maintain our bones, and keep our bodies strong. In fact, without proteins, we wouldn’t be able to survive very long. However, it’s easy to overdo it when it comes to adding protein to our diets. This is especially true if you’re trying to gain weight or bulk up.
While it’s true that foods high in protein like meat and dairy products contain plenty of protein, too much of anything can actually lead to problems. So instead of going overboard, focus on consuming smaller amounts of protein throughout the day. For example, if you want to add protein to your diet, opt for lean meats like chicken breast, turkey, fish, eggs, beans, nuts, and seeds rather than red meat. These foods tend to be lower in fat and calories, which means you won’t end up packing on unnecessary pounds. And, if you are vegetarians and think that protein sources are sparse, you can check this article about High Protein Vegetarian Foods.
Remember that protein doesn’t necessarily mean animal food either. There are tons of plant-based options available today that provide ample amounts of protein. Try tofu, lentils, soybeans, quinoa, almonds, and black beans. They’re all delicious, nutritious, and low in calories.