Protein is a macronutrient forming the building blocks of the human body. It is essential for the growth and repair of all tissues and several other functions, including the creation of enzymes and hormones.
How much protein do you need?
The recommended daily protein intake is about 46-63 grams for most adults, with pregnant and lactating women need up to 65 grams per day. Athletes or other people wanting to build muscle mass might want to include more protein in their diet.
Keep on reading to find out what are the most delicious high-protein foods!
Eggs are an excellent source of protein!
It is a universal fact that eggs are a fantastic source of high-protein. They are loaded with nutrients! Moreover, they are affordable, delicious, and easy to prepare. Whether they’re scrambled, hard-boiled, fried, or poached, eggs are a fantastic protein for breakfast or any time of day.
Protein percentage range: 85% (just egg white) to 34% (whole egg).
Tuna, trout, shrimp, and crabs are rich in magnesium, potassium, and iodine. Fatty fish, such as salmon, provide higher quantities of essential omega-3 fatty acids than other fish. And we all know omega-3 fatty acids have been associated with many health benefits. In addition, fish and shellfish have some of the highest protein percentages of all other food.
Protein percentage range: 97% (shrimp) to 37% (mackerel).
Greek yogurt protein is loaded with nutrients and contains numerous health benefits. It’s a great snack and keeps you full for a long time. A typical serving of fat-free Greek yogurt can have up to 20 grams of protein. It’s perfect as part of energizing and pleasant morning breakfast, mid-afternoon snack on the go, or an evening treat before bed. Use it as a sour cream substitute, topped with nuts, or simply enjoy its creamy goodness alone.
Protein percentage range: 70% (plain Greek yogurt) to 38% (full-fat Greek yogurt).
Meat and poultry
Beef, pork, chicken, and turkey are all excellent high-protein sources. Besides protein, they provide many vitamins and minerals, including vitamin B12, magnesium, and potassium.
Protein percentage range: 85% (turkey breast, skinless) to 21% (pork belly)
Beans, lentils, peas, & soy
Legumes, such as beans, lentils, peas, seeds, and soy, are a very good protein source and provide other vital nutrients. Yes, most legumes are higher in carbs than the other foods on this list; however, they’re also high in fiber. On top of that, as a great source of plant-based protein, legumes are ideal for vegetarian and vegan diets. Also, keep in mind that soy is the only plant protein source that provides enough amounts of all nine crucial amino acids your body can’t make on its own.
Protein percentage range: 80% (plant protein powder) to 26% (chickpeas/garbanzo beans)
Knowing which foods are highest in protein can help you meet your daily protein needs. And now, you also know the most delicious ones! Go ahead, and try including some delicious high-protein foods from this list in your diet!
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