16 Delicious High-Protein Foods to Eat

Protein is the main source which makes up the building blocks of organs, muscles, skin, hormones and most of the thing that matters in your body.

 For this reason, you should eat high-quality protein at each and every meal.

 Research shows that protein improves health in various ways, such as helping you lose your weight and belly fat, while increasing your muscle mass and strength.
A diet high in protein also lowers blood pressure, fights diabetes and helps you to regain strength.
The recommended daily intake (RDI) for protein is 46 grams for women and 56 grams for men.
However, many health and fitness experts believe that we need much more protein mentioned above in order to function optimally.
Following is a list of 16 delicious foods that are rich in protein.
1. Eggs
2. Almonds
3. Chicken Breasts
4. Oats
5. Cottage cheese
6. Greek yoghurt
7. Milk
8. Lean beef
9. Broccoli
10. Quinoa
11. Tuna
12. Whey protein supplements
13. Pumpkin seeds
14. Sprouts
15. Fish
16. Peanuts

1. Eggs

Whole eggs are among the healthiest and most nutritious foods on the planet.
They are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients that most people don't get enough of.
Whole eggs are high in protein, but egg whites are almost pure protein.
Protein content: 35% of calories in a whole egg. 1 large egg has 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 ounce (28 g), 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 calories in it come from protein.
Chicken breast 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 has 13 grams, with 303 calories.

5. Cottage Cheese

Cottage cheese is a type of cheese that is 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

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 6-ounce (170-gram) 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 population is 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 and can provide several impressive health benefits.
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. Lean Beef

Lean beef is very high in protein, and also tastes delicious.
It is loaded with highly bioavailable iron, vitamin B12 and large amounts of other important 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.

9. Broccoli

Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium.
Broccoli is also high in various bioactive nutrients believed to help protect against cancer.
Calorie for calorie, it is very high in protein compared to most vegetables.
Protein content: 20% of calories. 1 cup (96 grams) of chopped broccoli has 3 grams of protein, with only 31 calories.

10. 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 has 8 grams, with 222 calories.

11. Tuna

Tuna is a very popular type of fish.
It is low in both fat and calories, so what you'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 fats.
Protein content: 94% of calories, in tuna canned in water. A cup (154 g) contains 39 grams of protein, with only 179 calories.

When you're pressed for time and unable to cook, a protein supplement can come in handy.
Whey protein 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.
If you'd like to try whey protein supplements, Amazon has a large variety available.
Protein content: Varies between brands. Can go over 90% of calories, with 20-50 grams of protein per serving.

13. 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) has 5 grams of protein, with 125 calories.

Other High-Protein Seeds

Flax seeds (12% of calories), sunflower seeds (12%) and chia seeds (11%).

14. Brussels Sprouts

The Brussels sprout is another high-protein vegetable, related to broccoli.
It is one of the healthiest foods you can eat, and 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.

15. Fish (All Types)

Fish is incredibly healthy, for various reasons.
It is loaded with 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 and only 175 calories.

16. 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) has 7 grams, with 159 calories.

Comments

Post a Comment

Popular posts from this blog

Republic Day 26 January

Image
Republic Day  honours the date on which the  Constitution of India  came into effect on 26 January 1950 replacing the  Government of India Act  (1935) as the governing document of India. The Constitution was adopted by the Indian Constituent Assembly on 26 November 1949, and came into effect on 26 January 1950 with a democratic government system, completing the country's transition towards becoming an independent  republic . 26 January was chosen as the Republic day because it was on this day in 1930 when Declaration of Indian Independence ( Purna Swaraj ) was proclaimed by the  Indian National Congress  as opposed to the  Dominion  status offered by  British Regime . The main Republic Day celebration is held in the national capital,  New Delhi , at the  Rajpath  before the  President of India . On this day, ceremonious parades take place at the Rajpath, which are performed as a tribute to India; its ...
Read more

How successful people think

Image
What does success means? Success have different meaning to everyone. But in simple words we can define 'Success' is the achievement of a high position in a particular field, for example in business or politics. And other one is to achieve something which is defined as a goal or task. Nearly all of the young people believed work is the key to success. Who are successful people? Successful people are amongst us only. They are the people who are living with us here. What makes them successful is the way they look at the situations, they have different attitude and ideas to look into the problems. They don't loose their hope to lose the goal but they try again and again. The positive attitude make the difference and make them successful. Successful people see the world differently than everyone else. They aren't perfect. And they don't get an easier version of life than you do. Here are few points that successful people believe - 1. Nothing is impossible ...
Read more

Top 10 Foods That Are High in Vitamin B12

Image
Top 10 Foods That Are High in Vitamin B12 We will read about how vitamins are essentially required. And today will discuss about Vitamin B12. Vitamin B12 is an essential nutrient that your body can’t make on its own, so you need to get it from your diet or supplements. Vegetarians, pregnant or breastfeeding women, and others at high risk of deficiency may want to track their diets closely to make sure they’re getting enough. This blog article will help you to list 10 foods rich in vitamin B12 to add to your shopping list. What is Vitamin B12? This water-soluble vitamin has many essential functions in your body. It’s necessary for keeping your nerves healthy and supporting the production of DNA and red blood cells, as well as maintaining normal brain function. The recommended daily intake (RDI) is about 2.4 mcg but it is slightly higher for pregnant and breastfeeding women. Vitamin B12 is absorbed in the stomach with the help of a protein called intrinsic factor. ...
Read more

Make Chhole Masala | Punjabi Chole | Chickpea Curry Recipe | Indian Recipes

Image
Punjabi chole masala or chana masala is one of the most popular curry dishes from India. In fact in north India no wedding or party is complete until you have chole masala on the menu. I remember whenever we would call someone over for lunch or dinner, mom would almost always make chole. So what actually is chole masala? In this recipe, chickpeas are cooked with onions, tomatoes and lots of spices. A special blend of spices called “chole powder/masala” is easily available at every Indian store. We can make chole masala powder at home too by dry roasting ingredients like cumin, cloves, coriander, peppercorn, cardamom etc. But I usually get the masala from the store, saves me time and also tastes good. My family loves chole. So in every occasion I remember my mom used to make chhole, and we used to love it. After trying many times, not exactly but I think I have now found the perfect recipe. So sharing the recipe You can add tea bags for the darker ,colour in chhole  while c...
Read more

Protein Shake | Healthy Shake | Protein Shakes | Chatori's Kitchen

Image
Protein plays an important role in repairing and rebuilding our muscles after exercise, and many people use protein shakes after their workouts to aid this process. However, research suggests it doesn't matter whether you drink a protein shake before or after your workout. Ingredients: 4 bananas 1 tbsp Peanut Butter 1 cup Raw oats ( I have used Dr. Oetkers Oats) 1 cup Sattu 1/2 ltr Milk Method: Step 1 - Take mixer, peel off bananas, break into small pieces and put them in mixer Step 2 - Add oats and 1 tbsp Peanut Butter Step 3 - Add little milk and start the mixer for somewhile Step 4 - Add Sattu and the remaining milk and mix until all ingredients are mixed. Pour it into glass. Enjoy your healthy protein shake! Protein - 23 gm Watch full video here Happy Cooking! Thanks for watching our videos. Subscribe us for more. #ProteinShake #Afterworkout #protein #shakes #healthyshakes #drinks #healthdrink #proteinrich #banana #oats #sattu #milk #wheyprotei...
Read more

Food and nutrition required in tuberculosis

Image
Food & TB - Food for a person with TB, diet, food groups Food for a person with TB There is no special food that is required by a person with TB. A person with TB does not need special food, although they they should try and have a balanced diet. Some people with TB also believe that more expensive foods are better than less expensive ones. This is not true. For example, it is not true that costlier varieties of rice are better than cheaper ones. It is often better that a person with TB has the same diet as normal but possibly with some changes being made to increase their intake of food. People with TB often have a poor appetite initially, but having more frequent food intake can be helpful. Within a few weeks of starting TB treatment, the person’s appetite should increase and come back to normal. A person with TB should aim to have three meals and three snacks each day to increase the amount of food they eat. A healthy balanced diet A person with TB should aim to have...
Read more

How to make Poha | पोहा झटपट बनायें | Easy Poha Quick Recipe | Indian Recipes

Image
Today we'll learn how to make Poha. Poha or Pohe is a popular Maharashtrian snack and breakfast made with flattened rice, capsicum, tomatoes and onions. You can take vegetables as you want. It is a quick, easy and healthy recipe and  can also be taken to work. It can be had with tea. It is easy snack recipe which gets ready in just few minutes. Ingredients for Poha Poha (पोहा) – 4 cups Onion - 1 big onion finely chopped Tomato - 1 big tomato finely chopped Capsicum - 1 capsicum finely sliced Oil (तेल) – 3 to 4 tbsp Peanuts (मूंगफली)– 1 cup Curry Leaves (करी पत्ता)- 8 to 10 Turmeric Powder (हल्दी पाउडर)- 1 tsp Black Mustard seeds (राई) - 1 tsp Salt(नमक) – 1.5 tsp (or to taste) Step 1 Heat Kadhai and add 3-4 tbsp oil/ghee Step 2 Add Mustard seeds and let it splutter for a while in hot oil Step 3 Add Curry Leaves and Let it heat Step 4 Add Onion, cook for a while and then add capsicum Cook veggies for a while Add Tomatoes Step 5 Add Salt to taste Turme...
Read more

Dahiwali Toovar Dal

Image
Dahiwali Toovar Dal In this sumptuous recipe, low-fat curds provides a tangy twist to toovar dal without adding much to the calorie count. To get the best texture and flavour, make sure you add the curds after lowering the flame so that it does not curdle. Apart from being low in fat, the other good news is that the Dahiwali Toovar Dal is a great bone builder as it is rich in calcium, protein and folic acid too. Ingredients - 1/2 cup toovar (arhar) dal - salt to taste - 1/2 tsp turmeric powder (haldi) - 1/2 tsp besan (bengal gram flour) - 1/2 cup low-fat curds (dahi) - 1 tsp cumin seeds (jeera) - 1/2 cup finely chopped onions - 1 1/2 tsp chilli powder - 2 tsp coriander (dhania) powder - 1 tsp cumin seeds (jeera) powder For The Garnish - 2 tbsp finely chopped coriander (dhania) Method 1. Clean, wash and soak the toovar dal in enough water in a deep bowl for 2 hours and drain well. 2. Combine the toovar dal, salt, turmeric powder and 1 cup of water in a pressure cook...
Read more

Baby and toddlers toys at heavy discounts

Image
1. Little's Junior Ring (Multicolour) Rs 225 - Rs 175 Description Let your toddler have his own ideas of shapes and colors with Little Junior Ring toy. This simple and amazingly well themed kit consists of five different rings with different colors and sizes that are intended to help children with visual development and colors. Buy now 2. Wish key Colourful Plastic Non Toxic Set of 8 Teether and Rattle for New Borns and Infants Rs 629 - Rs 349 Description Wishkey presents 8 pcs rattle comes in multicolor. It makes a pleasant and rattling sound on shaking which really excite the young ones. This toy aids the child to learn about sound and he or she tries to concentrate on the type of sound produced. Apart from entertainment it is also a learning device which increases the concentration level of the new borns. 3. Smartcraft Colorful and Attractive Funny Cottage Educational Toy, Learning House - Baby Birthday Gift for 1 2 3 Year Old Boy Girl Child ...
Read more

Cheesy Paneer Bread Roll

Image
A bread roll is a small, often round loaf of bread served as a meal accompaniment (eaten plain or with butter). A roll can be served and eaten whole or cut transversely and dressed with filling between the two halves. Rolls are also commonly used to make sandwiches similar to those produced using slices of bread. They are found in most cuisines all over the world. Bread roll is made with stuffed potato mixture inside the bread squeezed in water. Ingredients - 1/2 cup grated processed cheese - 1/2 cup grated mozzarella cheese - 1/2 cup crumbled paneer (cottage cheese) - 12 fresh bread slices - 1/2 tbsp butter - 2 tsp finely chopped garlic (lehsun) - 1/2 cup boiled , peeled and mashed potatoes - 1 tsp finely chopped green chillies - 2 tsp dried oregano - 1 tsp dry red chilli flakes (paprika) - salt to taste - oil for deep-frying For Serving - chilli sauce - schezwan sauce Method 1. Heat the butter in a broad non-stick pan, add the garlic and sauté on a medium...
Read more