Proteins are the fundamental nutrient needed for a healthy body. Hence, when you take foods rich in protein, it will highly contribute to the improved health condition as well as many other benefits like weight loss, feeling full after eating, and muscle building and so on.
Thus, protein is a great contributor to your balanced diet. It helps to make you stay healthy and avoid overeating when you intake some best high protein foods.
Why a Protein Diet is Important?
With the help of a protein diet, lean muscles will be built in your body along with a good exercise. That does the job of reducing more calories in the body and thereby you can reduce your body weight.
Sources of protein help in generating blocks of organs, skin or muscles. There is a vital need for your body to have high protein content to repair tissues for adults and for kids to have proper growth.
Protein makes up the building blocks of organs, muscles, skin, and hormones. Your body needs protein to maintain and repair tissues.
According to research studies, having protein is the best way for weight reduction and for reducing your belly fat. It can also enhance muscle strength.
Another important benefit of protein is that it can lower your blood pressure, diabetes, etc.
Best Protein Foods you should Need
When you consider Reference Daily Intake (RDI), the actually needed measure of protein intake for men is 56 grams per day and for women, it is 46 grams per day. However, it can also vary according to your individual body needs.
Now you know that foods high in protein are very much essential for the health of your body, including protein-rich foods is a must in your daily diet
This article gives you a combination of top protein foods with the right tips on how to intake it daily. So, hold tight to have a look at some of the protein-rich food here as below:
Eggs are one of the healthiest protein food that you need to have daily for improved health. Whole eggs have not only a good amount of protein content in it, but also rich in other nutrients like vitamins, healthy fats, minerals, and brain nutrients.
Whole eggs are foods high in protein, especially when you take the white egg. If you are allergic to egg, then having eggs daily is not recommended in your protein diet.
2. Almonds and nuts
Almonds are the popular nuts that are of high nutritional value. It contains nutrients like vitamin E, fiber, magnesium and so on. However, if you have an allergic reaction to nuts, almonds are not recommended for you.
Almonds are foods high in protein that have around 15% of protein content in it. An ounce of almonds has 164 calories. Some other high protein nuts are pistachios and cashews.
3. Chicken breast
Chicken breast is another major source of protein. To get more protein from it, you can have chicken breasts without skin. These are easy to cook and add to more taste in all the dishes you prepare with it. So, if you are a non-veg eater, this is a good choice of protein-rich food.
It has 75% of the calories. One roasted skinless chicken breast contains 53 grams of protein and 284 calories.
Other foods high in protein are oats which is a highly nutrient grain. It has healthy fibers, magnesium, vitamin B1 and many such healthy nutrients that keep our body functioning well and healthy.
Oats has 14% of calories. It consists of 11 grams of protein in one cup of oats with 307 calories.
5. Cottage cheese
Cottage cheese, unlike normal cheese, has only low fat and therefore this is healthier to consume. Apart from the high protein content in cottage cheese, it also has other nutrients like vitamin B12, riboflavin, phosphorus, calcium, etc.
The total protein content in cottage cheese is 69% of calories. In one cup of low-fat cottage cheese, 28 grams of protein is present is 163 calories. Other than cottage cheese, other types of cheese that are high in protein are parmesan cheese, mozzarella cheese, Swiss cheese, and cheddar.
6. Greek yogurt
Thick or strained yogurt is called as Greek yogurt. It has a creamy texture and has more protein content in it. It goes well with the sweet and savory dishes and also has other nutrients present in it.
Greek yogurt has 69% calories in it. In 170 grams of yogurt, there are 17 grams of protein and 100 calories are present. While taking the Greek yogurt, it is better to take without added sugar for more health benefits and the different variants on it are some top foods high in protein. In a regular yogurt with full fat, it has 24 % of calories.
To get a good amount of protein in your body, having milk is a good idea. Every nutrient is included in milk and is a popular high protein low-calorie foods, especially having soy milk. Milk is also a good source of protein and therefore having a glass or two of milk per day can increase protein content in your body. It also has nutrients like phosphorus, calcium, protein, etc.
Milk is foods high in protein as well as calcium-rich foods. If you are intolerant to milk, the best idea is to have an alternative plant-based diet or to have soy milk to get enough protein as in the regular milk.
In one cup of milk, there are 8 grams of protein, whereas, in a cup of soy milk, there are 6.3 grams of protein and 105 calories.
Broccoli is other green foods high in protein. It also contains vitamin C, K, protein, fiber, potassium etc. The presence of bioactive nutrients in broccoli will help to prevent cancer.
These are foods with high protein for about 33% of calories. In one cup of broccoli which is about 96 grams of chopped broccoli, 3 grams of protein are present and it has only 31 calories.
9. Lean beef
Lean meats have a high amount of protein and so as in lean beef. As foods with the most protein, it also has other nutrition in large quantities such as vitamin B12, bioavailable iron etc.
When you consume 85 grams or 3 ounces of lean meat, it has 25 grams of protein with 186 calories. If you are opting for a low carb diet, then lean beef in your protein rich diet is a good idea.
Tuna is a highly nutrient fish that has many nutritional properties for your good health. A tuna is a good option for your salads or you can boil or bake it. Tuna fish is low in fat and calories and therefore it is a good choice if you are looking for a balanced and healthy protein diet.
It also has a rich source of protein as well as other nutrients like omega 3 fatty acids. The protein in one can of tuna which is 142 grams contain 27 grams and only 128 calories.
These are foods high in protein and one of the famous pseudocereals. Quinoa has vitamins, minerals, fiber and antioxidants that keep your body healthy and fit. It has 15% of calories.
One 185 grams of cooked Quinoa, the protein content is 8 grams and it has 222 calories and a great choice in high protein meals.
12. Whey protein supplements
Apart from taking protein from the fresh fruits and vegetables, you can also include a protein supplement in your diet. It needs no cooking time and acts as a good substitute when you don’t have enough time to cook.
Whey protein is one of the best protein foods that you get from dairy products. This is good to strengthen your muscle mass and also aids in reducing body weight.
Whey protein supplements are high protein low-fat foods and it can be taken in your diet as it is a good protein source. Per serving of whey protein has about 2-5 grams of protein.
Lentils are highly nutritious foods that need to be included in your daily diet. These are foods with Magnesium, fiber, magnesium, folate, manganese; copper is some of the most essential nutrients present in lentils.
It is a great source of plant-based protein and therefore, including it in your daily diet will work wonders in giving the right amount of protein in your body. If you are a vegetarian, then lentils are a good choice of protein rich food for you.
Lentils have 31 calories and in one cup or 198 grams of boiled lentils, protein content is 18 grams and 230 calories.
A few other high protein legumes like lentils include soybeans, kidney beans, and chickpeas.
14. Ezekiel bread
Unlike the regular bread, Ezekiel bread is something that is more organic which includes sprouts, legumes, and grains. This bread come will a different combination of ingredients like barley, wheat, soybeans, spelt, millet, etc.
When compared to other bread, Ezekiel bread is rich in protein and vitamin A foods along with other nutrients such as vitamins, minerals, and fibers.
It has 20 calories and one slice of Ezekiel bread consists of 4 grams of protein with 80 calories.
15. Pumpkin seeds
Pumpkins are protein rich veg food with lots of iron, magnesium and zinc and protein. Pumpkin seeds are edible and therefore it is recommended in your daily diet. The protein content in pumpkin seeds are of 22% of calories.
One ounce (28 grams) of pumpkin seeds has 9 grams of protein which adds to 158 calories in your body with this one serving.
Similar to pumpkin seeds, other high protein foods list which is seeds include sunflower seeds, flax seeds, chia seeds, etc.
Read Also: Top Healthy Desserts with Low Calories
16. Lima Beans
Beans of any sort are good source of protein and other nutrients. Especially lime beans are best sources of protein. In a cup of lime beans, there are 15 grams of protein and this can improve protein content in your body. You can take it in salads or soups and boiled or in cooked form.
Corn is one of the low-calorie high protein foods you should eat for higher protein levels in your body. Eat it as snacks or add in tacos or casseroles and ensure you take enough corn that meets the daily protein needs. One cup of corn has 16 grams of protein.
As we know, potatoes are common foods that contain protein. Though calories are high in potatoes, the right amount of intake can add more protein to the diet. You can keep aside the mashed potatoes which has high calories. Also, avoid fried potatoes, instead eat baked ones which are healthy versions.
If you are in search of other healthy protein foods, then asparagus can also top your list. In one serving of asparagus, you can find 3 grams of protein as well as just 27 calories per cup. You can cook them in different ways and in the most delicious manner in pizzas and sushi and so it is one among good protein foods.
20. Black Beans
White beans are high protein vegetables and one cup of it as 16 grams of protein. These are one of the high protein low carb foods. You can add them in your favorite salads, curries and in different combinations of dishes. This protein rich veg food has 40 grams of protein when you have a burger patty.
How to increase protein intake?
As you know now, high protein low carb foods is very much needed in your diet.
But are you confused about how to eat more protein in your diet?
Then don’t worry!
We have a list put here the best way to increase your protein intake in your high protein diet.
- Eat protein before your meals because protein increases the production of PYY, a gut hormone that gives you a feeling of fullness.
- Have some snacks on cheese and avoid low protein snacks like chips, crackers in your protein diet.
- Let your meals be replaced with eggs rather than cereals which are good sources of protein.
- Eat almonds or use it as toppings as in one serving (28 grams) of almonds has 6 grams of protein.
Another best way to increase protein intake is to choose good sources of protein in your daily food as per the Recommended Daily Intake (RDI).
Having the below combinations of top protein foods in 100 grams (3.5-oz) servings will fill your daily protein needs:
- Cheese-22 grams
- Tuna: 26 grams
- Salmon:25 grams
- Chicken breast: 30 grams
Also Read:- Top Foods with Magnesium to eat
What foods are high in protein and low in carbs?
Foods seen above are some of the most popular protein rich foods. However, here we list out a few more protein diet options for you:
- Turkey breast
- Brussels sprouts
The bottom line
Protein is considered to be one of the most essential nutrients which you need to maintain a healthy body. This enhances your muscle strength, repairs body tissue; improves bone strength, lower body weight and so many such benefits. In this article, we have created a protein content of foods chart/list that gives you a fair idea about what food to consumer and in how much quantities of high protein diet.