10 DELICIOUS HIGH PROTEIN FOODS

Getting enough protein every day is crucial for your overall well-being. Good protein sources include eggs, nuts, lean meats, fish, dairy, and certain grains.

Protein are vital molecules that support cell structure, immune function, movement, chemical reactions, hormone production, and more. Protein are composed of amino acids, nine essential, meaning your body requires them but cannot produce protein independently. Hence, including protein in your diet is a must!

Protein plays a critical role in maintaining health and helps you feel full and satisfied, which can support a healthy body weight.

The recommended dietary allowance (RDA) for protein is approximately 0.36 grams per pound of body weight (0.8 grams per kilogram). It's important to note that this amount meets the minimum protein requirements for your body.

Here are 10 delicious foods that are high in protein:

1.     Eggs

Whole eggs are a highly digestible protein source and are rich in vitamins, minerals, healthy fats, and antioxidants. It's important to note that while egg whites are predominantly protein, opting for whole eggs, which include the yolk, provides a broader spectrum of nutrients, including vitamins, minerals, antioxidants, and healthy fats.

One large egg (50 g) provides 6.3 g of protein

2.     Chicken Breast

Chicken breast is a lean protein option known for its easy digestibility. It's low in fat and calories, making it a popular choice for those seeking a lean source of protein. In addition to its protein content, chicken offers a range of B vitamins and essential minerals such as zinc and selenium.

A skinless, cooked chicken breast (174 g) contains 56 g of protein

3.     Greek Yogurt

Greek yogurt is renowned for its high protein content, typically containing double the protein of regular yogurt. Alongside protein, it's a good source of calcium, potassium, and probiotics, which support digestive health. Additionally, Greek yogurt is lower in lactose compared to regular yogurt, making it easier for some people to digest.

100g of greek yogurt contains 12.5g of protein

4.     Milk

Milk is a significant source of high-quality protein. It contains two main types of protein: casein and whey, both of which are rich in essential amino acids crucial for muscle growth and repair.

Milk also provides essential nutrients such as calcium, vitamin D, potassium, and phosphorus, supporting overall bone health and muscle function.

One cup (246 mL) of dairy milk provides 8.32 g of protein

5.     Tuna

Tuna is rich in protein, which is essential for building and repairing tissues, supporting muscle growth, and overall body function. Tuna is relatively low in fat compared to other protein sources like beef or pork

In addition to protein, tuna provides essential nutrients such as omega-3 fatty acids (especially in varieties like albacore and bluefin), vitamins (B12, D), and minerals (selenium, magnesium).

An 85g serving of cooked tuna packs 25 g of protein and only 110 calories

6.     Lean beef

Lean beef is a valuable source of protein that is low in fat compared to other cuts of meat. It provides essential nutrients such as iron, zinc, and vitamin B12, which are important for energy production, immune function, and red blood cell formation.

Including lean beef in your diet can help maintain muscle mass and support overall health. It's versatile and can be enjoyed grilled, stir-fried, or added to salads and sandwiches for a satisfying and nutritious meal.

A 100-gram serving of cooked beef provides 250 calories and 35 grams of protein

7.     Protein Bars

Protein bars are convenient for post-workout recovery, as a quick snack between meals, or for those who need a portable and nutritious option when on the go. 

They typically contain between 10 to 30 grams of protein per bar, depending on the brand and size.

Protein bars can be effective in boosting protein intake, especially for individuals who struggle to meet their protein needs through whole foods alone. They are convenient and can be a part of a balanced diet.

Try Hyper Protein Bar - delicious, nutritious and high in protein!!!!

8.     Cottage Cheese

Cottage cheese is rich in protein with varying fat content depending on the type (low-fat, regular, or full-fat). 

Cottage cheese is a good source of calcium, which is important for bone health, as well as other nutrients such as phosphorus, selenium, vitamin B12, and riboflavin. It's generally easy to digest for most people, making it a suitable option for those with lactose intolerance who can tolerate dairy products.

Per 100g serving of cottage cheese, there is 11g of protein

9.     Peanut Butter

Peanut butter is nutrient-dense, containing protein, healthy fats, vitamins (such as vitamin E and B vitamins), minerals (including magnesium, potassium, and zinc), and dietary fiber, which supports digestion and can help with feelings of satiety.

Peanut butter primarily contains monounsaturated and polyunsaturated fats, which are beneficial for heart health when consumed in moderation.

It's a good source of plant-based protein, with about 7-8 grams of protein per 2 tablespoons (32 grams)

10.  Edamame

Edamame beans are low in saturated fat and predominantly contain unsaturated fats, including omega-3 and omega-6 fatty acids. These fats are beneficial for heart health when consumed as part of a balanced diet.

Edamame is rich in various vitamins, including vitamin K, which is important for blood clotting and bone health, and folate (vitamin B9), essential for cell division and growth.

Edamame provides es

sential minerals such as manganese, which supports bone health and metabolism, iron for oxygen transport in the blood, and phosphorus for bone health and energy production.

Edamame is a notable source of plant-based protein, containing approximately 17 grams per 1 cup (155 grams) of cooked beans.