Top 10 High Protein Foods to Eat. Protein can be understood as a substance that has amino acids which are primarily the building blocks of life.
Proteins act as building blocks of organs, muscles, hormones, skin, and almost everything in your body. This is the reason one needs to eat foods high in protein.
Because of its role in the formation of so much of your body, it offers multiple benefits like increasing muscle mass, losing weight, lowering blood pressure, combatting diabetes, etc.
In this article, we will detail the foods that are high in protein and should be made part of your diet to function optimally.
1. Chicken Breast
Chicken breast is a great source of protein. Easy to cook, in various ways, grilling, roasting or baking, chicken breast offers you a huge amount of protein.
If you want to avoid fat, try not to have it deep-fried.
One 3.5-ounce serving of boneless, skinless chicken breast contains less than 4 grams of fat and offers a good 31 grams of protein.
Whole eggs are one of the most nutritious foods loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that are not available in a good amount on other foods.
It is also low in carbs. Also, you need not worry about the cholesterol levels if you make it right.
One egg can provide 6 grams of protein and less than 1 gram of carbs.
Whether it is almonds, cashews or pecans, nuts provide a good amount of protein along with fat and fiber.
One ounce of nuts provides almost 5 grams of protein.
Nuts can be a good option for vegetarians’ protein sources. They provide a mix of all three macronutrients which in turn helps to balance blood sugar.
4. Greek Yogurt
Full-fat Greek yogurt while proves acts as a filling option, it offers you the best of almost 20 grams of protein.
So you may avoid the regular yogurts if you are looking for high protein foods. It also helps in stabilizing blood sugar levels.
Be sure to pick one without added sugar. If you want to enhance the taste, you may add you’re natural sweeteners.
If you do not milk intolerant, then milk can be a highly nutritious food and an excellent source of protein.
1 cup of milk can provide for 8 grams of protein.
If you don’t eat meat, beans come to your rescue for providing the daily amount of protein. Stock your fridge with beans like garbanzo beans, black-eyed peas, lentils, and cannellini beans. Mix them into salads, add into soup or blend into hummus.
One cup of beans provides for about 15 grams of protein along with the goodness of B vitamins, iron, calcium, potassium, phosphorus, zinc, and fiber.
Broccoli is one of the healthiest vegetables full of fiber, potassium, vitamin C and vitamin K apart from being a good source of protein. One cup of chopped broccoli provides for 3 grams of protein.
8. Wild Salmon
Usually, all animal food is high in protein; goodness of omega-3 in salmon gives it an upper edge. Other seafood options like rainbow trout or bluefin tuna, canned tuna also offer a good amount of protein.
Apart from being high in protein, quinoa is also a gluten-free vegetarian and a low in fat food.
One cup of cooked quinoa offers up to 8 grams of protein.
One of the healthiest grains you can have is oats with about 13 grams of protein in half a cup of raw oats.
Other than protein, oats are loaded with healthy fibers, magnesium, manganese, thiamine (vitamin B1), and multiple other nutrients.
Having known the vitality of protein for your body, start having a good diet, and reap the benefits.
However, in your regime of eating high protein foods, be cautious of the daily requirement as any excess can lead to side effects including diarrhea, constipation or increased risk to the kidney, heart disease, etc.