Hey there readers! Proteins are the building blocks of your body that provide energy when needed, help bulk up on muscle, lose fat and eventually help us stay healthy. They're a win-win! But what makes them unique compared to other macronutrients is that the body can't store them in the way it stores fat and carbohydrates. Meaning it's essential to eat enough protein every day. The amount depends on the age and weight of an individual. But apart from eating enough of it, it is equally important to eat a variety of it as well. This is because each kind of protein has its own amino acid profile. There is a wide range of foods out there that can help you reach your protein goals. And in today's post, we will tell you what they are. From tempeh, steak, quinoa, and banana to black beans, and more, read until the end to learn about all of them.
#01 EGGS
Eggs are an excellent source of protein, particularly egg whites. They are low in cholesterol and high in protein. They are also low in fat, which makes them the perfect food for a healthy and nutritious breakfast. One cup of egg whites contains 26 grams of protein. This will also provide you with energy and essential amino acids.
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What will happen by eating one egg daily?
#02 TOFU
1/4 Block of tofu contains 12.8 grams of protein and 117 calories. It is a great alternative to meat and is used in a variety of dishes. Apart from proteins, tofu is also rich in magnesium, iron, and other essential nutrients. Like other soy foods, it reduces heart diseases by lowering bad cholesterol and promoting good cholesterol.
#03 PORK CHOPS
1 pork chop contains 39 grams of protein. It is an excellent source of zinc as well. This mineral is essential for performing numerous reactions in the body. And the deficiency of zinc can lead to night blindness and a weakened immune system. Canadian bacon, another form of pork contains 15 grams of protein for every 3-ounce serving. And chorizo, a spicy Spanish pork sausage, has 21 grams of protein for every 3-ounce serving.
#04 TEMPEH
Made from soybeans that are fermented and pressed into a block, tempeh is high in protein, prebiotics, and other nutrients. Because it's more compact than tofu, it's higher in protein. A three-ounce serving will give you 15 to 16 grams. Tempeh's firm but the chewy texture makes it a superb addition to sandwiches and salads. Or, crumble it as a substitute for ground meat in recipes.
#05 GREEK YOGHURT
Greek yogurt has become such a popular choice because it has twice as much protein as other types of yogurt. Eight ounces of it contains 23 grams of protein. It's also rich in bone-building calcium and probiotic bacteria, which is great for gut health. Look for plain varieties to keep calories and your weight in check.
#06 COTTAGE CHEESE
A one-half-cup serving of this cheese contains about 14 grams of protein. Make cottage cheese your go-to food for healthy late-night snacks. It's also high in casein, a slow-digesting dairy protein. Slow-digesting protein feeds your muscles all night so they don't catabolize, and it keeps you from waking up starving at 3 am.
#07 HALIBUT FISH
Among white fish species, halibut reigns supreme when it comes to the protein you need to build muscle. Each 3-ounce serving also has a mere 2 grams of fat and 23 grams of protein, making it an even better catch. Pacific halibut is generally considered a more sustainable choice than Atlantic.
#08 YELLOWFIN TUNA
Tuna delivers a boatload of easily digestible, high-quality protein. You'll also benefit from the healthy amount of vitamin b and the potent antioxidant selenium, making it a great nutritional choice. Three ounces of this fish are loaded with around 25 grams of protein. When possible, look for a troll or pole-caught tuna which are considered the most sustainable options.
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#09 STEAK
Leaner cuts of steak provide a fantastic one gram of protein for every 7 calories; rib eye, on the other hand, delivers roughly 1 gram of protein for every 11 calories. So you can get around 23 grams of protein for a 3-ounce steak. Plus, round steak is considered one of the more economical cuts. Leaner cuts like round and loin will be drier than the Sahara when overcooking so cook them quickly over high heat to medium rare.
#10 PEANUT BUTTER
Though not as trendy as other nut butter like almonds, peanut butter still leads the way in the protein department. Two tablespoons have about eight grams of protein. Make sure to watch the labels for sugar, though. Natural versions made just from peanuts are the best. Some stores even let you grind your own. If you're working to get your weight in check, look for peanut butter powder, which has less fat but the same protein content. You can even use the powder for baking.
#11 BROCCOLI
Broccoli is a plant-based protein which has 8 out of 9 amino acids essential for the body. You can steam or stir fry it both of which are excellent ways to enjoy this cruciferous vegetable 100 grams of it contains about 3 grams of protein. It is rich in fiber that makes you feel full and reduces your appetite.
#12 CHIA SEEDS
1 ounce of chia seeds contains 4.4 grams of protein. They are rich in fiber and omega-3s and offer a host of benefits. The seeds also offer a superb energy boost. They deliver a massive amount of nutrients with few calories. Chia seeds also improve certain blood markers which can cut the risk of heart disease and type 2 diabetes.
#13 CHICKEN BREAST
Chicken breast is an ideal muscle-building food. It is cost-effective, easy to cook, and rich in protein. It is also high in selenium, which protects the cells of the body from free radical damage that is usually seen during a workout. About 100 grams of chicken breast gives you 32 grams of protein.
#14 QUINOA
You can call quinoa a power seed as it is rich in nine essential amino acids, proteins, fiber, magnesium, calcium, vitamins B, and E, potassium, iron and so much more. It is not only nutritious but also delicious. You can make quinoa salads or quinoa rice and consume it on a daily basis. About 100 grams of quinoa contains 5 grams of protein.
#15 POTATOES
The humble spud isn't known for being a healthy food due to its many unhealthy incarnations. But it's actually a wholesome addition to your diet. Just one russet potato contains 8 grams of protein, more potassium than a banana, and is a good source of fiber. Other varieties like red and sweet potatoes don't contain as much protein, but they still can contribute to your daily intake goal.
#16 ALMONDS
Almonds are a popular type of tree nut. They are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium. One ounce of them contains six grams of protein.
#17 LENTILS
Lentils are among the world's best sources of plant-based protein, and they're an excellent source for vegetarians and vegans. One cup or 198 grams of boiled lentils contains 18 grams of protein. they are also high in fiber, magnesium, potassium, iron, folate, copper, manganese, and various other nutrients.
#18 PUMPKIN SEEDS
One cup of the seeds contains 12 grams of protein. The seeds are also rich in zinc which enhances immunity this very zinc even improves prostate health and prevents prostate cancer in men. Pumpkin seeds can also improve insulin regulation, thereby preventing diabetes. Apart from supplying your body with proteins pumpkin seeds also contain a variety of nutrients which can do your body a world of good.
#19 CAULIFLOWER
1 large cauliflower head contains 17 grams of protein. Another important nutrient this vegetable is rich in is choline. This nutrient enhances memory and learning improves sleep and helps with muscle movement. Choline also aids in the transfer of nerve impulses and assists in fat absorption.
#20 BANANA
1 large banana contains 1.5 grams of protein. They are also very good sources of potassium. They relax the walls of the blood vessels and lower blood pressure. Fruit can also be good food to be taken during diarrhea as electrolytes like potassium are lost during diarrhea and banana helps replenish that mineral.
#21 EDAMAME
These lightly boiled or steamed soybeans often served still in their shell make a great snack or appetizer. One cup of edamame packs 18 grams of protein. The even better news? Whole soy is a complete protein, which means it provides all the amino acids your body needs but can't make on its own.
#22 OATMEAL
Oatmeal is a whole grain and coarse flour it is used to eat for breakfast. 100 grams of oatmeal can provide you 17 grams of protein about 300 grams of it can fulfill the daily requirement of protein.
#23 BLACK BEANS
While white beans are packed with protein at around 16 grams per cup, they don't even stand a chance against black beans. Just a single cup of these beauties contains nearly 40 grams of protein. That's more than double the amount of any white bean you'll come across.
#24 SPINACH
With one gram of protein per cup of spinach, it's no wonder why Popeye had such big muscles. Aside from protein, spinach is also high in vitamins A and C, folate, and magnesium. It also contains carotenoids that protect the body against heart disease and certain cancers. While proteins are very important for the body, there are other nutrients like vitamins and minerals which you should be eating regularly as well.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.