Protein is a part of our diets that helps the body grow and repair. It is an essential part of our daily dietary needs. According to the national food and nutrition board, an average human needs Protein in grams equal to their body weight daily. But it is also determined by the individual’s daily work routine, diet, exercise pattern, and health conditions. The Protein sources in our diet come from both animal and plant resources. Consuming these foods in our diet can help us meet the demand for Protein in our bodies.
Eggs are still in debate for their health benefits and associated risks of heart diseases. But considering, it is one of the richest sources of protein. A single serving of one boiled egg provides you 77 Calories,6gms Protein, 5gms fats, and 200 mg of Cholesterol. Eggs also provides Vitamin A, Vitamin K, Vitamin D, Vitamin E, Vitamin B5, B12, B2, B6, Phosphorous, Selenium, Folate, Zinc, and even Calcium. No wonder it is considered an almost perfect food. Hence, we they come first in the top 20 high Protein foods.
Almonds are one of the good sources of Vitamin E. But apart from that, it also has healthier fats. Also, almonds are naturally low in salt and hence, low in sodium and low in sugars which makes them a must in your diet. A serving of 30 g of almonds provides you with 6 g of proteins, and 4 g of fiber. Also, it provides 13g of healthy fats and is a source of Calcium, magnesium, iron, Riboflavin, potassium, niacin, and copper. It contains 7.7 mg of Vitamin E per 30 g serving.
Granola is a very popular breakfast cereal and also a popular snack. It is a mixture of baked oats, seeds, nuts, or fruits. Granola is famous because of its low- calorie contents and health benefits. Granola also aids in weight loss. Fruits and nuts are a source of Protein, fiber, and antioxidants. Also, it contains Vitamin D, folate, and Zinc. A 2/3rd cup of Quaker low-fat granola with raisins can provide 5g of Protein per serving.
Milk is a good source of Calcium. But it contains a good amount of Protein and fats. Also, it is a good source of other vitamins and minerals like Vitamin A, B12, and iodine. One cup (250 ml) of whole cow milk can provide 8.14 grams of protein.
Oats are well-balanced food items. It is a good source of carbohydrates and packed with fibers. Also, it is a good source of beta-glucan. Apart from this, it is a good source of essential amino acids and also has a good amount of protein. A full cup of around 156 g of Oats contains 13g of protein, 5 g of fats, and 8g of fiber per serving.
6. Chicken Breast:
Chicken is a very versatile form of protein, that is present as a famous Protein cuisine. And it is one of the healthiest of all. A serving of 113gms of boneless and skinless chicken contains around 26 g of proteins and 1g of fats.
Yogurt is everyone’s favorite food as it is a good source of Protein and Calcium, and contains potassium. Also, it is rich in vitamins and minerals and is relatively low in calories. So makes it a good choice for someone trying to lose weight. One serving of yogurt of around 200 g contains 12g of proteins.
Quinoa is a plant-based protein. It is one of the plant-based proteins that is the complete protein, which means it contains all the essential amino acids. One cup of cooked quinoa contains 8g of Protein and 5g of fiber.
9. Lean Beef:
Lean Beef per serving of 113g contains about 3.4g of fats and around 26 g of protein. Also, it has vitamins A and D and iron. And also, a cholesterol content of 67.80 mg.
10. Pumpkin Seeds:
Pumpkin seeds are a good source of Protein, and unsaturated fatty acids and also a good source of Vitamins and Minerals. It has proven beneficial in reducing the risk of chronic diseases. One serving of 100g contains around 19 g of Proteins.
Broccoli is rich in nutrients, vitamins, and Minerals, and has a relatively low- calorie count. It’s packed with fiber and also has many health benefits. One cup of Broccoli (91g) contains about 31 calories and 2.5 g Protein.
Peanuts are good for heart health as it helps in lowering cholesterol levels. And it also aids in weight loss by keeping you full for long periods. They are in the top 20 high Protein foods as, A cup of peanuts (100g) contains around 26g proteins.
13. Protein Bars:
Protein bars are a favorite among people who enjoys an active lifestyle. It is a very convenient way to get some much-needed Protein in your diet that can fit your pocket. On average, a Protein bar of 100g contains around 5-10g of protein, but it tends to differ from brand to brand.
Lentils are an inexpensive way of adding Protein to your diet. We bring it to you through the top 20 high Protein Foods. It is also a dietary staple that can replace meat in a diet. It is rich in Protein and a good source of various vitamins and minerals. A cup (200g) of Lentils can serve around 17.9g of protein.
Chickpea is a nutrient-dense food. It is also low in calories. Also, it is rich in Fiber and Protein. Also, because of containing soluble fiber, it is considered a heart- friendly food. One serving of 1 cup (158g) contains 9.6g of fiber and 10.7g of Protein.
16. Cottage Cheese:
Cottage Cheese is a favorite snack item for its rich and creamy texture. Unlike other cheese, you can eat it fresh. Also, it is low in calorie content compared to the cheese varieties. It is a rich source of Calcium, Protein, and Vitamin B12. A serving of 100g of Cottage cheese contains 11g of Protein.
17. Green Peas:
Green Peas are a vegetable well known to households because of their taste and nutritional value. It is a part of the Legume family and is consumed often because of its health benefits. It is rich in Protein content. It provides around 5g of proteins per 100g of serving.
18. Peanut butter:
Peanut butter is a heart-friendly food. It has many nutrients that help in keeping the heart healthy. And apart from all this, it also aids in weight loss, and weight gain, for those who love bodybuilding. A serving of 100g contains around 25g of Protein per serving. Hence, we include it in the top 20 high Protein Foods.
19. Edamame Beans:
Edamame Beans are the young Soyabean. People harvest it before it ripens. It is naturally Gluten-free and also contains no cholesterol. But it provides a good amount of Protein, iron, and Calcium to the body. A serving of 160g of Edamame beans contains about 18.4 g of Protein.
20. Soya Bean:
Soya Bean comes last in the top 20 high Protein foods. It is the best available plant source of Protein. It is also rich in other nutrients such as carbohydrates and good fats. Also, Soya beans are a source of different vitamins and minerals. A single serving of 100g of Soyabeans contains around 31g of Protein.