But almost everyone agrees that the protein is important.
Eat lots of protein has many advantages.
It can help you to lose weight (especially abdominal fat [1] ), and you increase your muscle mass and strength, to name a few ( 1 , 2 ).
The recommended daily intake (RDI) is 46 grams for women and 56 grams for men ( 3 ).
However, many experts, health and fitness believe we need much more than that [2] .
Here is a list of 20 delicious foods that are rich in protein.
1. Eggs
Whole eggs [3] are among the healthiest and most nutritious foods on the planet.
They are full of vitamins, minerals, healthy fats, goggles antioxidants [4] and nutrients to the brain that are not most people get enough.
Whole eggs are rich in protein, but egg whites are almost pure protein.
Protein content: 35% of the calories in a whole egg. 1 large egg contains 6 grams of protein, 78 calories ( 4 ).
2. Almonds
Almonds [5] are a popular type of nuts.
They are loaded with essential nutrients, including fiber, vitamin E, magnesium and manganese.
Protein content: 13% of calories. 6 grams per 1 ml (28 g) serving 161 calories ( 5 ).
Other nuts rich in protein
Pistachio (13% of calories) and cashew nuts (11% of calories).
3. Chicken Breast
Chicken breast is one of the most popular protein-rich foods [6] .
If you skinless, most of the calories they eat in protein.
Chicken breast is also very easy to cook and delicious taste, if you do it right.
Protein content: 80% of calories. 1 skinless chicken breast contains 53 grams of fried, with only 284 calories ( 6 ).
4. Avena
Oats are one of the healthiest of grains on the planet.
With healthy fiber, magnesium, manganese, thiamin (vitamin B1) and various other nutrients loaded.
Protein content: 15% of calories. Half a cup of uncooked oatmeal contains 303 calories with 13 grams ( 7 ).
Cheese home. 5
Quark is a type of cheese [7] , which tends to be very low in fat and calories.
With calcium, phosphorous, selenium, vitamin B12, riboflavin (vitamin B2) and other nutrients loaded.
Protein content: 59% of calories. One cup (226 g) of cottage cheese with 2% milk contains 27 grams of protein, 194 calories ( 8 ).
Other types of cheese that are rich in protein
Parmesan cheese (38% of calories), Swiss cheese (30%), mozzarella (29%) and Cheddar (26%).
6. Greek yogurt
Greek yogurt [8] , also known as a cast yogurt, is a very thick yogurt type.
Its flavor is delicious, has a creamy texture and rich in many nutrients.
Proteins: nonfat Greek yogurt contains 48% protein calories. A 170 g (6 ounces) container 17 grams of protein with only 100 calories ( 9 ).
Be sure to choose one without added sugar. Rich fat Greek yogurt is also very rich in protein, but contains more calories.
Similar options
Plain yogurt with whole fat (24% of calories) and kefir (40%).
7. Milk
Milk [9] is very nutritious, but the problem is that a large percentage of adults are intolerant to worldwide.
However, if you tolerate milk and enjoy the drinks and milk can be an excellent source of high quality protein is.
Milk contains a little of almost all the nutrients required by the human body only.
It is particularly rich in calcium, phosphorus and riboflavin (vitamin B2).
Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, 149 calories ( 10 ).
8. Broccoli
Broccoli [10] is a very healthy vegetable loaded with vitamin C, vitamin K, fiber and potassium.
Broccoli is also loaded with various bioactive nutrients that are believed to help protect against cancer.
Calorie for calorie, rich in protein compared to most vegetables.
Protein content: 20% of calories. A cup of chopped broccoli (96 g) containing 3 grams of protein with only 31 calories ( 11 ).
9. Lean meat
Lean beef is very high in protein and delicious.
It is highly bioavailable iron, vitamin B12, and many other nutrients loaded.
Protein content: 53% of calories. 3 oz (85 g) serving of cooked meat with a 10% fat contains 22 grams of protein, 184 calories ( 12 ).
If you are in a low carb diet [11] , do not hesitate fat cuts of meat instead of lean beef eating.
10. Thon
Tuna is a very popular type of fish.
It is low in fat and calories, so what remains is only protein in the first place.
Like other fish, tuna is also very rich in various nutrients and contains a good amount of omega-3 fatty acids.
Protein content: 94% of the calories in canned tuna in water. A cup (154) contains 39 grams of protein with only 179 calories ( 13 ).
11. Quinoa
Quinoa [12] is a seed / grain, which is currently the most popular Super in the world.
It is rich in vitamins, minerals and fiber and is loaded with antioxidants.
Quinoa has many health benefits [13] .
Protein content: 15% of calories. Boiled a cup (185 g) quinoa contains 8 grams with 222 calories ( 14 ).
12. supplement whey protein
If you are pressed for time and can not cook a whey protein supplement [14] can be practical.
Whey protein is a type of high-quality dairy products, which have provided very effective in increasing muscle mass proof, and can help you to lose weight.
Protein content: Varies between brands, you can go to more than 90% of calories, with 20 to 50 grams of protein per serving.
13. lenses
The lenses are a type of leguminous plants [15] .
They are rich in fiber [16] , magnesium, potassium, iron, folic acid, copper, manganese and other nutrients.
The lenses are one of the best protein sources in the world based on plants and are an excellent food for vegetarians.
Protein content: 27% of calories. 1 cup (198 g) of cooked lentils contains 18 grams of 230 calories ( 15 ).
Other protein-rich legumes
Soya [17] (33% of calories), chick peas (19%) and the granules [18] (24%).
14. Ezekiel bread
Ezekiel bread [19] differs from most other bread.
It consists of organic and sprouted whole grains and legumes, including millet, barley, spelled, made of wheat [20] , soybeans and lentils.
Compared to most types of bread, Ezekiel bread is rich in protein, fiber and other nutrients.
Protein content: 20% of calories. 1 slice of 4 grams, 80 calories ( 16 ).
15. Pumpkin Seeds
Pumpkins contain edible seeds called pumpkin seeds.
They are incredibly high in many nutrients such as iron, magnesium and zinc.
Protein content: 14% of calories. 1 oz (28 g) contains 5 grams of protein, 125 calories ( 17 ).
Other seeds rich in proteins
Flaxseed (12% of calories), sunflower seeds (12%) and chia seeds [21] (11%).
Turkey 16th
Turkey breast is similar to the chicken breast in many ways.
It consists mainly of protein with very little fat and calories. It also tastes delicious.
Protein content: 70% of calories. 3 oz (85 g) serving contains 24 grams of 146 calories ( 18 ).
17 fish (all types)
Fish is incredibly healthy for several reasons.
It is loaded with a variety of essential nutrients and tends very rich in omega-3 proved to the health of the heart fatty acids.
Protein content: Varies. Salmon is a 46% protein, 19 grams per three ounces (85 g) serving 175 calories ( 19 ).
18 Shrimp
Shrimp is a kind of seafood.
It is low in calories but full of various nutrients, such as selenium and vitamin B12.
As the fish, shrimps also contains a large amount of omega-3 fatty acids.
Protein content: 90% of calories. A 3 ounces (85 g) serving contains 18 grams, with only 84 calories ( 20 ).
19 Brussels sprouts
Brussels sprouts is another rich plant in protein, in terms of broccoli.
It is very rich in fiber, vitamin C and other nutrients.
Protein content: 17% of calories. A half cup (78g) contains two grams of protein, 28 calories ( 21 ).
20 Peanuts
Peanuts [22] are incredibly tasty.
They are rich in protein, fiber, magnesium and many studies show that can help you to lose weight.
Peanut butter is also rich in protein, just be sure not to eat too much, because it is quite "captivating".
Protein content: 16% of calories. One ounce (28 g) contains 7 grams, 159 calories ( 22 ).
Message Home
The importance of eating enough protein [23] can not be overstated.
This is the simple and delicious easy weight loss [24] and have a beautiful body. Period.
Credentials
- ^ belly fat (authoritynutrition.com)
- ^ much more than that (authoritynutrition.com)
- ^ The whole eggs (authoritynutrition.com)
- ^ antioxidants (authoritynutrition.com)
- ^ almonds (authoritynutrition.com)
- ^ Food (authoritynutrition.com)
- ^ cheese (authoritynutrition.com)
- ^ yogurt (authoritynutrition.com)
- ^ milk (authoritynutrition.com)
- ^ Broccoli (authoritynutrition.com)
- ^ diet low in carbohydrates (authoritynutrition.com)
- ^ quinoa (authoritynutrition.com)
- ^ Health Benefits (authoritynutrition.com)
- ^ whey protein supplement (authoritynutrition.com)
- ^ legumes (authoritynutrition.com)
- ^ fibers (authoritynutrition.com)
- ^ soy (authoritynutrition.com)
- ^ beans (authoritynutrition.com)
- ^ Ezekiel bread (authoritynutrition.com)
- ^ wheat (authoritynutrition.com)
- ^ chia seeds (authoritynutrition.com)
- ^ Peanuts (authoritynutrition.com)
- ^ enough protein (authoritynutrition.com)
- ^ lose weight (authoritynutrition.com)
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