This article is about foods high in protein. Protein is the most important nutrient that is required for overall growth of our body. It is the main nutrient that is required for muscle-building. In short protein can be described as the most important nutrient required by the body. There is no specific amount of protein to be consumed per day. It means that there is still a debate over recommended daily intake (RDI) of protein. For women aged from 19 to 70 it is 46 grams per day, while for men aged from 19-70, it is 56 grams. There is no evidence if over-consumption of protein can cause any harm. But, deficiency of protein may lead to various problems like improper functioning of human body and muscle atrophy. In this article, we are going to discuss top foods high in protein. Read the article and learn more about the topic.
Benefits of Protein:
Before beginning with the foods high in protein, let us discuss the benefits of protein.
- Muscle Building – This is one of the most important and popular functions of protein. Protein helps in muscle-building and thus you should consume it for sure.
- Helps Lose Weight – This is another popular benefit of protein. Protein helps lose weight fast. Eating protein in the morning makes you full for the day and thus you end up consuming less for the day.
- Maintains Blood Sugar Level – This is another important function of protein. Eating sugary foods raises blood sugar while on eating protein, the case is opposite and thus protein rich sources are great for type 2 diabetes.
- Proper Brain Functioning – Protein is also important for proper functioning of brain. It helps improve brain power to memorize things.
- Improves Heart Health – Protein is also important for improving health of heart. Also, replacing carbohydrate with protein assures you a healthy heart.
- Controls Mood Swing – Protein controls hormones in the body and thus prevents mood swing.
- Promotes Strong Bones – Apart from calcium, it is protein that helps you have stronger bones. Diet high in protein can help heal broken bones.
- Slow Aging – Protein also helps slowing aging as it helps body to synthesize glutathione.
Symptom of Deficiency of Protein:
Deficiency of protein can lead to some serious issues. Here are the symptoms of deficiency of protein in the body:
- Difficulty in losing weight
- Sluggish metabolism
- Tiredness and fatigue
- Difficulty in building muscles
- Poor concentration and difficulty in memorizing and learning things
- Immoderate blood sugar levels
- Slow wound healing
- Poor immunity
- Pain in joints, bone and muscles
Top Foods High in Protein:
Here is the list of the best foods high in Protein. These foods high in protein are easily available and consuming them has other benefits as well. So, go for the foods high in protein and fulfill the requirement of protein in your body.
1.) Beef High in Protein
Beef is one of the most popular foods high in protein. Beef based lunch will provide you sufficient amount of protein for the day. Apart from protein, beef is also high in iron and vitamin B. You can consume as a main course in your lunch or you can also top it as seasoning. 3 oz. serving of beef will provide you 18 grams of protein.
2.) Chicken Breast High in Protein
Chicken breast is highest among the foods of high in protein. Chicken breast is always considered best among the cuts of a chicken. People going to gym for building muscle always prefer chicken breast over other cuts from the same chicken. Choosing chicken breast over other cuts of chicken will help you lose weight as well. Chicken breasts are also high in iron, magnesium and Vitamin B6 and 12. 100 grams of serving of chicken breast will provide you 30 grams of protein which is 52 per cent of your daily requirement.
3.) Turkey Breast High in Protein
You can also go for chicken breast if you want. It is similar to consuming chicken breast and thus it is also one of the top foods high in protein. The best about turkey breast is that they are low in fat and calories. Adding this delicious food to your meal will help you fulfill your daily requirement for sure. 85 grams of servings of turkey breast provides 24 grams of protein which is almost 50 per cent of your daily requirement.
4.) Eggs High in Protein
You can also go for eggs if you want. They are among the healthiest foods high in protein. Along with protein, eggs are also high in other vitamins and minerals. They are also rich in eye-protecting antioxidants. Though whole egg is high in protein, it is better to go for egg whites as they are pure protein. You should definitely include eggs in your breakfast. 1 large egg provides 6 grams of protein.
5.) Tuna High in Protein
Tuna is also one of the best foods high in protein. The best part about tuna is that it is low in fat and calories and thus it helps a lot in weight loss. It mostly contains protein and is great to consume when your body is running out of protein. Also, like other fishes, it is high in omega-3 and thus it helps maintains cholesterol in your body. One cup of tuna fish will provide you 39 grams of protein which is really great.
6.) Shrimp High in Protein
Shrimp is also one of the excellent foods high in protein. It is a type of seafood which is highly loved by non-vegetarians. This is seafood is also high in omega-3 and thus is great for your heart. Along with protein, it is also high in vitamin B12 and selenium. 85 grams of servings of shrimp provide 18 grams of protein.
7.) Salmon High in Protein
Salmon is known for their high content of omega-3 fatty acid. They are also packed with protein. If you have love for seafood then you should definitely go for this tasty dish. It is better to go for salmon with skin intact. Three ounces of salmon provide 24 grams of protein.
8.) Pork High in Protein
Pork is also one of the top foods high in protein. You can consume pork chops to attain daily value of protein. You can go for cooked pork chops and fulfill your daily requirement for protein. Three ounces of cooked pork chops provide 26 grams of protein.
Vegetarian Foods High in Protein:
If you are a strict vegetarian then also you need not worry as there are a number of vegetarian foods high in protein. If you cannot go for the above mentioned food then you can try the foods that we are going to discuss below. You can easily find these food and they will serve taste as well. Vegetarian foods high in protein are:
1.) Greek Yogurt Rich In Protein
Greek yogurt is one of the proteins for vegetarian. It is a significant source of protein. You should know that the 6-ounce cup of Greek yogurt which containing 15 to 20 grams of protein, which is higher than regular yogurt which contain 9 grams of protein. The probiotic food contains calcium, potassium and numerous vitamins and minerals.
Greek Yogurt is a wholesome, nutrition which is best for the post workout snacks. You can add more fruits, nuts or honey to make it more delicious. As it is very thick in the texture so if you want to add thick texture in your baking goods then you can add Greek yogurt instead of fat. It can also be part of your savory dishes, smoothies and yummy dips.
You can eat protein rich food regular helps which maintain a healthy digestive system, you need to boost the immune system and also help in weight loss, prevent high blood pressure and also lower down the bad cholesterol and fight yeast infection.
2.) Eat Edamame For Protein
To complete the protein requirement you can eat Edamame which comes across from the young soybean. It remains in the pod and are harvested before the beans become hard.
The soy product is full of protein food which means it’s containing all the amino acids needed in the diet. You know one cup of edamame contains 17 grams of protein.
These beans are very rich in fiber, iron, calcium, zinc, copper, magnesium, essential vitamin C and K along with the healthy polyunsaturated fats, especially omega-3 alpha-linolenic acid. In addition, they are naturally gluten free and low in calories and contain.
You can also purchase in the form of shelled or in the pod, fresh or frozen. You can also eat boiled edamame whether it’s a hot or cold, with sprinkled salt and dry herbs. You can also use edamame in soups, salads, stews, casseroles, or pastas.
The plant based protein food help in reducing the obesity, diabetes and also cures other heart disease. It also helps in healthy complexion and hair.
3.) Tofu a Great Protein Source
Tofu is made of bean curd which is a soymilk product and very rich of source of protein. You really need to know that the half cup of the tofu gives you 10 grams of protein. It is very rich in eight essential amino acids that really a good amount of iron and calcium. It contains manganese, phosphorus, copper, zinc, selenium and vitamin B1.
Tofu is a product of soymilk which is made for the process of cuddling and then draining. You can buy tofu in the fresh, dried or fried form. Tofu also being used in various dishes of thai and chinese cuisine. It has neutral taste and will soak up the flavor of whatever you add in it. You can use tofu in product like baking, grilling, stir-fishes, dessert, shakes and salads.
4.) Peanut Butter for Protein
You can take a few spoonful of peanut butter that gives you instant energy and easy protein. It is very good in monounsaturated fat and fiber. It is very rich in vitamins E, B3 and B6, magnesium, iron, zinc and folate. You can take just 2 tablespoons of peanut butter which contains 8 grams of protein. You can get peanut butter in the market easily and if you don’t wish to go out then you can buy online from grocery sites. You can create peanut butter at home also.
5.) Kidney Beans to Get Protein
Kidney beans are marvelous source of protein. You know one cup of protein beans contain 15 grams of protein. It also rich in nine amino acids but they are little less in methionine, a protein genic amino acid, so it is not a complete protein.
In addition of the protein, it is very good source of fiber, iron, magnesium, foliate, zinc and vitamins k and B6. It is also very low in fat and cholesterol. You need to soak the kidney beans in water for several hours. Before cooking the beans, you need to drain the water and rinse them with clean water before boiling beans for use. You can add boiled beans in your salads, stews, soups or casseroles. These amazing beans lead to weight loss, regular blood sugar which keeps your digestive system healthy and also prevent cardiovascular disease by lowering the cholesterol.
6.) Soy Milk for Protein
Soy milk is one of the best alternatives for vegans and people who are lactose intolerant. It is produced by soaking dried soybeans and then grinding them in water. The chock-full of protein and contains vitamins A, B12 and D. You should know just 1 cup of soybean contains 8 grams of protein.
You can easily find the soymilk in the market or you can even make it at home by using a soy milk machine. There is a traditional staple of East Asian Cuisine, you can use soymilk which is used in the making of the soy yogurt, soy cream soy kefir and soy based cheese analogue.
Soymilk is good for your cardiovascular and bone health. It is very helpful in reducing the risk of type-2 diabetes and obesity.
7.) Green Peas Rich In Protein
Green peas or you can say simply peas which is a great source of protein for vegetarian. It is very rich in potassium, fiber, folate, and vitamin B, C, A and K. plus, it also very low in calories. As you know that one cup of green peas can give you 8 to 10 grams of protein.
You can even enjoy the peas in fresh or frozen form. Just add them to soups, stir-fry dishes, casseroles, stews, salad, and side dishes.
Make your food more amazing by adding peas, carrots, coriander, and green chilies in appropriate amount. It not only gives you good taste but also make your food amazing.
You can add peanut in your diet with different ways. You can take it as raw or you can also spread it on the toast, stir to stews, whirl into smoothies or you can baked the products.
Peanuts are counted among the top foods high in protein. They are incredibly delicious can make a good part of your breakfast in form of butter. Peanut butter not only satisfies your taste buds but also help you lose weight by keeping you full for longer. Along with protein, peanuts are also high in fiber and magnesium. 28 grams of peanuts contain 7 grams of protein.
9.) Milk High in Protein
Milk is also one of the best foods high in protein. It is highly nutritious and is great for vegetarians. But, most of the adults are highly intolerant to it. Well, if you are vegetarian then you should definitely drink a glass of milk daily. It is known for high contents of calcium but it is also rich in phosphorus and riboflavin. One cup of milk provides 8 grams of protein.
10.) Oats High in Protein
Oats are known for weight loss. Along with being counted among the top foods high in protein, it is also one of the healthiest grains that you can go for. Including it in your breakfast helps lose weight. Starting your day with a bowl of oatmeal has a number of benefits, along with weight also. Apart from protein, it is also high in magnesium, manganese, fiber and vitamin B1. A cup of oats provides 13 grams of protein.
11.) Almonds High in Protein
You can also go for almond in order to fulfill your daily requirement for protein. They are high in Vitamin E and are known for that. Along with that, they are also high in manganese and magnesium. You can definitely go for crunchy almonds and make your snack time a healthy one. One ounce, that is 28 grams of almonds provide 6 grams of protein.
12.) Cottage Cheese High in Protein
Cottage cheese is one of the most delicious foods high in protein. The best part about cottage cheese is that they are low in calories and fat. Along with being high in protein, cottage cheese is also packed with calcium, selenium, phosphorus, Vitamin B2 and Vitamin B12. One cup of cottage cheese, that is 226 grams of cottage cheese provides 27 grams of protein.
13.) Broccoli High in Protein
Broccoli is also counted among the most nutritious foods high in protein. Broccoli is also loaded with other nutrients like vitamin C, fiber, potassium and vitamin K. You can go for a bowl of broccoli every day. A cup of broccoli that is 96 grams of broccoli provides 3 grams of protein.
14.) Quinoa High in Protein
Quinoa is counted among the world’s most popular superfoods. This seed/grain is also among the top foods high on protein. It is also loaded with other nutrients like minerals, fiber and anti-oxidant. 185 grams of quinoa (one cup) provides 8 grams of protein.
15.) Lentils High in Protein
Lentils are also a good option when we talk about foods high in protein. These legumes are also high in fiber, potassium, magnesium, folate, manganese and copper. You can include lentils in your able and you will be able to get sufficient amount of protein. Lentils are perfect source of protein for vegetarians. One cup boiled lentils provides 18 grams of protein.