Protein Rich Food Sources

Protein can help you shed those unwanted pounds and keep your belly full. But it’s important to eat the right amount and the right kind of protein to get its health benefits.

Going on a high-protein diet may help you tame your hunger, which could help you lose weight.

You can try it by adding some extra protein to your meals. Give yourself a week, boosting protein gradually.

Remember, calories still count. You’ll want to make good choices when you pick your protein.

Note: If you plan to add a lot of protein to your diet, or if you have liver or kidney disease, check with your doctor first.

  • Eggs
  • Almonds
  • Chicken Breast
  • Oats
  • Cottage Cheese
  • Greek Yogurt
  • Milk
  • Broccoli
  • Lean Beef
  • Tuna
  • Quinoa
  • Protein Supplements
  • Lentils
  • Ezekiel Bread
  • Pumpkin Seeds
  • Turkey Breast
  • Fish (All Types)
  • Shrimp
  • Brussels Sprouts
  • Peanuts

 1. Eggs: Whole eggs are among the healthiest and most nutritious foods on the planet.

Protein content: 35% of calories in a whole egg. 1 large egg contains 6 grams of protein, with 78 calories.

2. Almonds: Almonds are a popular type of tree nut.

Protein content: 13% of calories. 6 grams per 1 ounce (28 g) serving, with 161 calories.

Other High-Protein Nuts

Pistachios (13% of calories) and cashews (11% of calories).

3. Chicken Breast: If you eat it without the skin, the majority of the calories in it come from protein.

Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.

4. Oats: 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: 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.

6. Greek 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.

7. Milk: Milk is highly nutritious, but the problem is that a huge percentage of the world’s adults are intolerant to it.

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.

Protein content: 20% of calories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with only 31 calories.

9. Lean Beef: 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.

10. Tuna: It is low in both fat and calories, so what we’re left with is mostly just protein.

Protein content: 94% of calories, in tuna canned in water. A cup (154) contains 39 grams of protein, with only 179 calories.

11. Quinoa: It is high in many vitamins, minerals and fiber, and is loaded with antioxidants.

Protein content: 15% of calories. One cup (185 g) of cooked quinoa contains 8 grams, with 222 calories.

12. Protein Supplements: Whey is a type of high-quality protein from dairy foods, shown to be very effective at building muscle mass, and may help with weight loss.

Protein content: Varies between brands, can go over 90% of calories, with 20-50 grams of protein per serving.

13. Lentils: 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.

14. Ezekiel Bread: Compared to most breads, ezekiel bread is very high in protein, fiber and various nutrients.

Protein content: 20% of calories. 1 slice contains 4 grams, with 80 calories.

15. 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.

16. Turkey Breast: 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.

17. Fish (All Types): 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.

18. Shrimp: 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.

19. Brussels Sprouts: 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.

20. Peanuts: They are high in protein, fiber, magnesium and many studies show that they can help you lose weight.

Protein content: 16% of calories. One ounce (28 g) contains 7 grams, with 159 calories.

read full article: 

http://www.webmd.com/fitness-exercise/guide/good-protein-sources

https://authoritynutrition.com/20-delicious-high-protein-foods/

 

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