Delicious High Protein Foods

Protein makes up the building blocks of organs, muscles, skin, and hormones. Your body needs protein to maintain and repair tissues. Meanwhile, children need it for growth.

Studies show that eating protein can also help you lose weight and belly fat while increasing your muscle mass and strength.

A diet that is high in protein may also help lower blood pressure, fight diabetes, and more.

The Reference Daily Intake (RDI) for protein is 46 grams for women and 56 grams for men.

However, many health and fitness experts believe you need more than that to function optimally.

Here is a list of delicious foods that are high in protein.

Eggs

Whole eggs are among the healthiest and most nutritious foods available.

They’re an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that you need.

Whole eggs are high in protein, but egg whites are almost pure protein.

Egg and foods containing egg are not suitable for people with an egg allergy.

Protein content: 33% of calories in a whole egg. One large egg has 6 grams of protein and 78 calories.

Almonds

Almonds are a popular type of tree nut.

They are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium.

Almonds are not suitable for people who have a nut allergy.

Protein content: 15% of calories. 6 grams and 164 calories per ounce (28 grams)

Other high protein nuts include Pistachios (13% of calories) and cashews (11% of calories).

Chicken breast

Chicken breast is one of the most popular protein-rich foods.

If you eat it without the skin, most of its calories come from protein.

Chicken breast is also very easy to cook and versatile. It can taste delicious in a wide range of dishes.

Protein content: 75% of calories. One roasted chicken breast without skin contains 53 grams and only 284 calories.

Oats

Oats are among the healthiest grains available.

They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients.

Protein content: 14% of calories. One cup of oats has 11 grams and 307 calories.

Cottage cheese

Cottage cheese is a type of cheese that is low in fat and calories.

It’s rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.

Protein content: 69% of calories. One cup (226 grams) of low fat cottage cheese with 1% fat contains 28 grams of protein and 163 calories.

Other types of cheese that are high in protein include Parmesan cheese (38% of calories), Swiss cheese (30%), mozzarella (29%), and cheddar (26%).

Greek yogurt

Greek yogurt, also called strained yogurt, is a very thick type of yogurt.

It pairs well with sweet and savory dishes. It has a creamy texture and is high in many nutrients.

Protein content: 69% of calories. One 6-ounce (170-gram) container has 17 grams of protein and only 100 calories.

When buying Greek yogurt, opt for one without added sugar. Full fat Greek yogurt is also high in protein but contains more calories.

Similar options include Regular full fat yogurt (24% of calories) and kefir (40%).

Milk

Milk contains a little of nearly every nutrient that your body needs.

It’s a good source of high quality protein, and it’s high in calcium, phosphorus, and riboflavin (vitamin B2).

If you are concerned about your fat intake, low or zero fat milk is an option.

For those with lactose intolerance, consuming milk can lead to gastrointestinal symptoms. People with a milk allergy can likewise experience severe symptoms, so dairy milk is not a suitable option for them either.

For those who wish to drink milk but either cannot tolerate it or follow a purely plant-based diet, alternatives include soy milk.

Protein content: 21% of calories. One cup of whole milk contains 8 grams of protein and 149 calories. One cup of soy milk contains 6.3 grams of protein and 105 calories

Lean beef

Lean beef is high in protein, as well as iron, vitamin B12, and large amounts of other vital nutrients.

Protein content: 53% of calories. One 3-ounce (85-gram) serving of lean sirloin steak contains 25 grams of protein and 186 calories.

Beef is suitable for people on a low carb diet.

Tuna

Tuna is a popular type of fish. You can eat it hot in a range of baked dishes or cold in salads.

It’s low in fat and calories but a rich source of protein.

Like other fish, tuna is a good source of various nutrients and contains omega-3 fats.

Protein content: 84% of calories in tuna canned in water. One can (142 grams) contains 27 grams of protein and only 128 calories.

Turkey breast

Turkey breast is similar to chicken breast in many ways.

It consists mostly of protein, with very little fat and calories. It also tastes delicious and is high in various vitamins and minerals.

Protein content: 82% of calories. One 3-ounce (85-gram) serving contains 26 grams and 125 calories.

Fish (all types)

Fish is healthy for various reasons.

It’s rich in essential nutrients. Some types are high in heart-healthy omega-3 fatty acids.

Protein content: Highly variable. Salmon is 22% protein, containing 19 grams per 3-ounce (85- gram) serving and only 175 calories (19Trusted Source).

Shrimp

Shrimp is a type of seafood.

It’s low in calories but high in various nutrients, including selenium and vitamin B12.

Like fish, shrimp contains omega-3 fatty acids.

Protein content: 97% of calories. A 3-ounce (85-gram) serving contains 20 grams and only 84 calories.

Takeaway

Protein is essential for maintaining and repairing body tissue. It may also help you lose weight.

A wide variety of foods provides protein, take advantage of these foods and enjoy all the goodness they have to offer.