Top 10 Protein-Rich Foods

 Introduction:

Fitness buffs know that protein is an essential part of any exercise program, but when it comes to knowing how much protein to eat, or what foods are high in protein, many people are left scratching their heads. Fortunately, there are numerous options you can choose from to make sure you get enough protein in your diet each day – whether you want a little or a lot! You just need to know what they are and where to find them. If you’re looking for top-quality food sources of protein, check out this list of the 10 best foods that contain protein and their health benefits!

 

1)      Salmon

Salmon is full of nutrients, which makes it a healthy addition to your diet. For one, salmon is high in protein, which helps keep you full. The fatty acids in salmon also contribute to better brain function and heart health. Enjoy three 4 oz servings per week for an overall boost to your health and wellness. Be careful with canned fish though; much of what’s available at supermarkets these days come loaded with sodium and sugar. Check ingredients before you buy to make sure they aren’t packed with salt or sugar that can be damaging to your health over time.

 

2)      Eggs

Eggs aren’t just a cheap and easy source of protein. They’re also loaded with vitamins, healthy fats, minerals, and more. The trick is to pick egg sources that are low in saturated fat and full of nutrients. Omega-3 eggs are an excellent option if you can find them! A large hard-boiled egg has about 6 grams of protein! Be sure to check out our guide on how many eggs you should eat each day for some great ideas on how to include them in your diet.

 

3)      Greek Yogurt

Greek yogurt is a classic go-to for extra protein. Not only does it have lots of protein, but it also offers plenty of vitamins and minerals, too. Just make sure to look for low-fat or fat-free varieties—the higher fat content in regular Greek yogurt is exactly what can keep you from losing weight. (Some studies suggest that consuming high-fat dairy products can lead to an increase in body fat.)

 

4)      Lentils

A half-cup of cooked lentils contains as much protein as an ounce of chicken. Additionally, lentils are a good source of fiber, which may help lower cholesterol and blood pressure levels. They’re also high in iron, and it’s an essential nutrient that most people don’t get enough of. And they’re versatile—lentils can be made into a salad or soup, and they pair well with other flavors like curry and cumin.

 

5)      Beans

Beans are probably one of my favorite protein sources. I like to think of them as a meat substitute. They don’t have as much protein in them, but they are packed with fiber and filling enough that they keep me full for hours and sometimes all day. I also find that beans don’t affect my digestive system like some other legumes do, making it a great option for those who have problems digesting soy or nuts. Beans can be used in everything from salads to soups to chili. Some of my favorites include black beans, pinto beans, chickpeas, and kidney beans. If you haven’t tried them lately give them another chance! I promise you won’t regret it!

 

6)      Cheese

Cheese is a great way to get a little extra protein into your diet. Just one ounce of hard cheese has six grams of protein, which should be enough to take care of around ten percent of your daily protein requirement. And that’s not even counting how much you’ll get if you add it to something else; just 2 tablespoons can give you 12% of your daily requirement. In fact, cheese in general is a good source of protein – it contains an average of 4g per 100g. As such, it can be a nice topping for pasta or vegetables and goes well with crackers and breadsticks as part number two of your mid-morning snack routine.

 

7)      Chicken Breast

Per 100 grams, chicken breast provides an impressive 27.2 grams of protein. To put that in perspective, 100 grams of chicken breast is a little more than your standard piece of white meat (the size of a deck of cards). Chicken breast is an excellent choice for any meal as it is both high in protein and extremely versatile. Great with vegetables, rice, or pasta and incredibly tasty on its own!

 

8)      Quinoa

Protein is an essential nutrient that plays a vital role in healthy cell function. And while meat is a good source of protein, you’ll also find it in a variety of other forms, including legumes, nuts, and seeds. One food you may not know contains large amounts of protein is quinoa—also known as an ancient grain. A cup of cooked quinoa contains 8 grams of protein—more than half what a woman needs each day (but still less than what men need). Quinoa is low in saturated fat and cholesterol-free, which means it can be part of a heart-healthy diet. This versatile seed also provides antioxidants and B vitamins to your diet.

 

9)      Greek Yoghurt (again!)

A good source of protein and calcium, Greek yogurt helps with digestion and boosts your immune system. It is also a good source of riboflavin, phosphorus, zinc, and vitamins B12, A, and D. If you can handle dairy, go for it! Otherwise, soy yogurt is an excellent alternative to Greek yogurt. Both contain around 15 grams of protein per cup (although not all of that is animal protein).

 

10   Lean Red Meat

The healthiest type of red meat, lean red meat is a great source of protein and B vitamins. Extra-lean beef can have as little as 5 grams of fat per 4 oz serving. Look for lean cuts, such as eye round or top sirloin, which has no more than 3 grams of fat per serving. Ground beef should be at least 95% lean with no more than 15 grams of fat in 4 oz. Try it sliced into thin strips for an easy stir fry recipe!

Top 10 Protein-Rich Foods