Delicious High-Protein Foods to Eat

Proteins are made up of various components of organs, muscles, skin, hormones and everything else in your body.

Because of this, you should eat high quality protein in every meal.

Studies show that it can improve health in various ways, such as helping you lose weight and abdominal fat while increasing muscle mass and strength (1 Trusted Source, 2 Trusted Source). ).

High protein food helps reduce blood pressure, fight diabetes, and more. (3 trusted sources)

The recommended daily intake (RDI) for protein is 46 grams for women and 56 grams for men.

However, many health and fitness experts believe we need more than that to do better.

Here is a list of 20 delicious foods that are high in protein.

1. Eggs.
All eggs are the healthiest and most valuable food in the world.

They are rich in vitamins, minerals, healthy fats, antioxidants, eye and brain nutrients that most people don't get enough of.

Protein is high in all eggs. But egg whites are almost all pure protein.

Protein content: 35% of all calories in eggs. 1 large egg contains 6 grams of protein, which contains 78 calories.

2. Almonds
Almond is a famous type of nut.

They are full of important nutrients, including fiber, vitamin E, manganese and magnesium.

Protein content: 13% calories, 6 grams per ounce (28 grams), 161 calories.

Other high protein peas
Pistachios (13% calories) and cashews (11% calories)


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

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

Chicken breasts are easy to cook and if you do them properly, they taste delicious.

Protein content: 80% calories, 1 leather grid without leather contains 53 grams, only 284 calories.

4. Oatmeal
Oatmeal is one of the healthiest cereals in the world.

They are full of healthy fiber, magnesium, manganese, vitamin B (vitamin B1) and other nutrients.

Protein content: 15% calorie half cup of oatmeal contains 13 grams and 303 calories.

5. Cottage cheese
Cottage cheese is a type of cheese that has a high fat and calorie intake.

It contains calcium, phosphorus, selenium, vitamin B12, ribo flavon (vitamin B2) and other nutrients.

Protein content: 59% calories a cup of cottage cheese (226 grams) 2% fat contains 27 grams of protein and 194 calories.

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

6. Greek yogurt
Greek yogurt, also known as pressure yogurt, is very thick.

It tastes delicious, creamy and extremely nutritious.

Protein content: Non-fat Greek yogurt contains 48% of the protein in calories. A 6 ounce container (170 grams) contains 17 grams of protein with just 100 calories.

Be sure to select only without adding sugar. Protein is also high in fat-rich Greek yogurt. But have more calories.

Similar options.
General full fat yogurt (24% calories) and kefir (40%)

7. Milk.
Milk has a high nutritional value. But the problem is that most of the world's population cannot afford it.

However, if you tolerate milk and enjoy drinking it, it can be a source of high quality protein.

Milk contains almost all the nutrients in the body, with many health benefits.

In particular it is high in calcium, phosphorus and riboflavin (vitamin B2).

Protein content: 21% of 1 cup milk calories, 8 grams of protein, 149 calories.

8. Broccoli.
Broccoli is a very healthy vegetable, rich in vitamin C, vitamin K, fiber and potassium.

Broccoli also contains nutrients that contain biological activity to help prevent cancer.

Calories are high in calories, high in protein compared to most vegetables.

Protein content: 20% calories 1 cup broccoli (96 grams) contains 3 grams of protein, only 31 calories

9. Lean meat
The lean meat is high in protein and tastes delicious.

It is packed with high quality iron, vitamin B12, and many other important nutrients.

Protein content: 53 ٪ calories 3 ounces (85 grams) One serving of fat cooked with 10 رب fat contains 22 grams of protein and 184 calories.

If you eat low-carb foods, eat lean meat instead of lean meat.

10. Tuna
Tuna is a very popular fish.

They are both low in fat and calories, so all you have to do is protein.

Like other fish, tuna also has high nutrients and a fair amount of omega-3 fat.

Protein content: Canned tuna in a cup of water (154 grams) contains 94 grams of 39 grams of protein, with only 179 calories.