Proteins are beneficial for the health of muscles, organs, hormones, and skin.
In addition, different studies have found that protein helps to lose weight while gaining muscle mass.
A high protein diet also helps regulate blood pressure and fight diabetes.
In this article, you will find 20 foods rich in protein.
1. Eggs
Eggs are very nutritious as they provide vitamins, minerals, antioxidants, and proteins.
A large egg contains 6 grams of protein and 78 calories.
2. Almonds
Almonds are nuts that provide fiber, vitamin E, magnesium, and manganese.
They are also high in protein. One ounce (28 grams) of almonds provides us with 6 grams of protein and 164 calories.
Other nuts high in protein are cashews and pistachios.
3. Chicken Breast
By eating chicken without skin, you get a lot of protein.
In fact, a skinless roasted chicken breast provides 53 grams of protein and 284 calories.
4. Oats
Oats provide us with magnesium, manganese, fiber, vitamin B1, among others.
In addition, a cup of oats contains 11 grams of protein and 307 calories.
5. Cottage Cheese
In addition to being low in fat and calories, Cottage cheese provides calcium, selenium, vitamin V12, phosphorus, and riboflavin.
Regarding its protein content, a cup (226 grams) of low-fat cottage cheese contains 28 grams of protein and 163 calories.
Parmesan, Mozzarella, Cheddar, and Swiss cheese are other high-protein cheeses.
6. Greek Yogurt
One ounce (170 grams) of Greek yogurt contains 17 grams of protein and 100 calories.
Keep in mind that it is better to consume Greek yogurt without sugar since the sweetened option is high in protein and contains many calories.
Other options are regular yogurt and kefir.
7. Milk
Milk provides many nutrients, such as calcium, phosphorus, and riboflavin.
In addition, a cup of whole milk contains 8 grams of protein and 149 calories.
You can replace it with a vegetarian option for those suffering from lactose intolerance, such as soy milk.
A cup of soy milk provides 6.3 grams of protein and 105 calories.
8. Broccoli
Broccoli is rich in vitamin C, vitamin K, fiber, and potassium.
In addition, a cup of chopped broccoli provides 3 grams of protein and only 31 calories.
9. Lean Beef
Lean beef is beneficial for people who are following a low carbohydrate diet.
This food provides vitamin B12, iron, and a large amount of protein.
One gram serving of lean sirloin steak provides 25 grams of protein and 186 calories.
10. Tuna
Tuna is a type of fish that is low in fat and calories but rich in protein.
In addition, it is a source of omega-3 fatty acids and other nutrients.
A can of tuna contains 27 grams of protein and 128 calories.
11. Quinoa
Quinoa is a pseudo-cereal that provides vitamins, minerals, fiber, and antioxidants.
In addition, a cup of cooked quinoa contains 8 grams of protein and 222 calories.
12. Whey Protein Supplements
Whey protein is a high protein supplement that helps increase muscle mass and lose weight.
Although the amount of protein varies according to the brand, on average, a serving of whey protein provides between 20 and 50 grams of protein.
13. Lentils
Lentils are one of the primary sources of protein of plant origin.
A cup of boiled lentils provides 18 grams of protein and 230 calories.
Other high-protein legumes include chickpeas, kidney beans, and soybeans.
14. Ezekiel Bread
Ezekiel bread is made from organic grains and legumes. This makes it rich in protein and fiber.
A slice of Ezekiel bread contains 4 grams of protein and 80 calories.
15. Pumpkin Seeds
Pumpkin seeds are rich in nutrients like magnesium, iron, and zinc.
In addition, one ounce (28 grams) of pumpkin seeds provides 9 grams of protein and 158 calories.
Other high-protein seeds are chia seeds, sunflower seeds, and flax seeds.
16. Turkey Breast
Turkey breast also provides many nutrients but without providing too much fat.
A serving of 85 grams provides 26 grams of protein and only 125 calories.
17. Fish (All Types)
Fish is a rich source of omega-3 fatty acids and protein.
For example, an 85 gram serving of salmon provides 19 grams of fiber and 175 calories.
18. Shrimp
Shrimp is rich in selenium, vitamin B12, and omega-3 fatty acids.
Also, in an 85 gram serving of shrimp, there are 20 grams of protein and only 84 calories.
19. Brussels Sprouts
Brussels sprouts are also rich in fiber, vitamin C, and protein.
A 78-gram serving of Brussels sprouts provides 2 grams of protein and 28 calories.
20. Peanuts
Peanuts are rich in fiber, protein, and magnesium.
However, they are also high in calories. For that reason, you should consume them in moderation.
A 28-gram serving of peanuts provides 7 grams of protein and 161 calories.
Keep in mind that people allergic to nuts cannot consume peanuts.
