Foods That Are Protein-Rich and Also Delicious
Protein is a food compound that builds the body. Foods that are packed with protein are usually called body-building foods. Proteins form a bulk of the building blocks that bring about the development and build-up of your organs, tissues, hormones, muscles, and skin. The body needs adequate measures of protein to stay healthy. In other words, protein is required by the body for the protection, repair, and maintenance of the tissues in the body. Children need protein for proper growth and development.
According to research, eating protein-rich food is also associated with the elimination of unnecessary weight gain as well as belly fat. It is also known to increase your strength and muscle mass. Lowering blood pressure, eliminating diabetes risks are also health benefits of high protein foods.
According to experts, the required daily intake value of protein is 55 grams for men and 45 grams for women. However, most experts and fitness professionals believe that in order to build great and healthy muscles and strength, as well as function properly, you need much more than this required daily intake value.
The following are 13 foods that are not just high in protein contents but are also delicious.
Eggs
The healthiest, most nutritional, and easiest to incorporate food in the world is an egg. They have a high nutritional profile and are thus great sources of nutrients like minerals and vitamins. They also contain healthy fats that are known to nourish the body. They are also packed with antioxidants that can protect and develop eye health and other nutrients that can benefit other delicate organs of the body, like the brain.
Whole eggs are packed with high amounts of protein, which is healthy for you. Eggs are delicious and can be incorporated into almost any meal in the world, both cooked or fried. Most people believe that egg yolks have more protein than egg white, but this is not the case, as research has proven otherwise. According to research, the egg yolk, also known as the albumen, has more protein than the other parts of the egg.
Eggs are healthy for everybody but are not good enough for people who have egg allergies. One medium-sized egg contains about 78 calories and 6 grams of protein.
Almonds
Almonds are nuts and are part of the highest, most nutritious nuts in the world. They carry essential nutrients expected by the body to function optimally. Some of these nutrients include; manganese, vitamin E, magnesium, and fiber.
Almonds can be devoured at any time of the day and by anybody, asides from those who are suffering from a nut allergy. 28 grams of almond nuts contain about 6 grams of protein and 164 calories.
Some other healthy and high protein nuts include; cashew nuts and pistachios, both of which contain13% and 11% calories, respectively.
Chicken Breast
After eggs, chicken breast is another protein-rich food. Eating chicken breast without the skin provides for you more protein contents. They are quite easy to cook and are delicious. They can be eaten with a wide range of foods and can be added to several kinds of recipes like stews and soups. According to research, 50 grams of chicken breast contains about 248 calories.
Oats
One of the healthiest and most nutritious grains in the world is oats. Asides from protein, they are packed with high fiber, manganese, magnesium, and thiamine contents. One cup of oats contains 307 calories, which is about 11 grams.
Cottage Cheese
Cottage cheese is a variety of cheese that has low calorie and fat contents. Coupled with its high protein value, it is also packed with selenium, riboflavin, vitamin B12, and calcium.
One cup of cottage cheese is made up of 163 calories, which amount to 28 grams.
Some other types of high protein cheese include; swiss cheese, which has about 30% calories, parmesan cheese which has about 38% calories. Cheddar cheese has about 26% calories, and mozzarella cheese which has about 29% calories.
Greek Yogurt
Greek yogurt is also recognized as strained yogurt. It is assumed to be the most nutritious of all types of yogurts. Greek yogurt is usually very thick.
You can easily pair Greek yogurt with sweet dishes. It provides a satisfying creamy feel on the tongue. Its nutritional profile is very high, and this is why most people opt-in for Greek yogurt. A 170-gram pack of Greek yogurt contains 100 calories and 17 grams of protein.
It is important to note that whichever brand of Greek yogurt you are opting for must be one without added sugar. Also, it is advisable to purchase Greek yogurt brands that have full fat as containing higher protein and calories, both of which are healthy for you.
You can also try out other yogurts like kefir yogurt and regular full-fat yogurt, both of which contain 24% and 40% of protein, respectively.
Milk
Milk has very high protein contents and can provide at least a little bit of all the kinds of nutrients that the body needs to function optimally. Coupled with this, milk is a great source of protein. It is believed to be rich in calcium, phosphorus, and riboflavin, also known as vitamin B12.
If you seek protein-rich food with little or no fat at all, please do opt-in for milk. It has all that you desire.
Milk can be consumed by everybody, asides from those who are suffering from lactose intolerance. People with this disorder may experience certain kinds of gastrointestinal symptoms.
Also, people who have milk allergies may suffer severe symptoms. Thus, it is not advisable for such people to consume milk.
One cup of milk has 149 calories and 8 grams of protein. While on the other hand, one cup of soy milk contains 1-05 calories and 6 grams of protein. Soy milk is a healthy substitute for milk in the case of people with milk allergies and lactose intolerance.
Broccoli
Broccoli is of the family of calciferous vegetables. It contains high contents of vitamins C and K and is also packed with potassium and fiber.
Broccoli also provides the body with high amounts of bioactive nutrients. These are nutrients that have anticancer properties. The calories content in broccoli is higher compared to other vegetables in its family.
One cup of diced broccoli contains 31 calories and 3 grams of protein.
Lean Beef
Asides from its high protein contents, lean beef are also packed with some other nutrients like iron and certain kinds of vitamins.
The protein content of lean beef is 25 grams, with 186 calories in every 85 grams of lean beef.
Tuna
Tuna is a kind of fish that is popular and has high omega 3 fatty acids content. It can either be boiled, baked, or added to salads. Whichever way you process it makes it come out delicious and mouth watery. Although it is a valuable source of protein, it also has low calories and fat contents.
One can of tuna contains 128 calories and 27 grams of protein.
Quinoa
Quinoa is considered more as a superfood than a cereal. Some people refer to it as pseudo cereal. It is rich in both protein and other healthy nutrients like fiber, antioxidants, minerals, and vitamins. Its health benefits are numerous and cannot be over-emphasized.
Whey Protein Supplements
This is a protein supplement that can come in handy when you are tired and cannot cook. It is gotten from dairy foods that help in the growth, maintenance, and development of the muscles and may also assist with weight loss. Whey contains 20 grams of protein and over 90% of calories per serving.
Lentils
Lentils are legumes that are rich in magnesium, fiber, copper, folate, iron, manganese, and other healthy nutrients. According to research, lentils are the best plant-based sources of protein, which makes them great choices for vegans and vegetarians.
In conclusion, protein is an essential food component that is required by the body for the growth and development of organs, tissue, and muscles. They maintain these parts of the body and keep them healthy and strong. They may also help in the reduction of excess and unnecessary weight gain.
A number of foods have been identified to have high protein amounts and at the same time have great tastes. In other words, these foods are both protein-rich and also delicious.
