Eat your protein! This is a statement you must have come across a gazillion times. From your trainer and nutritionist to your best friend who is a “gym bro,” everyone seems to be obsessed with it. What is it that makes protein so important?
Let’s say all the hype about protein is not for nothing. Consuming high-protein food offers miraculous benefits. Not to mention the right amount of protein is crucial for our sustenance.
The recommended protein intake for an average adult is 0.8 grams per kilogram of body weight. It is important to understand the protein requirement varies depending on your lifestyle. The protein requirements will significantly vary if you go to the gym, play sports, or have an active lifestyle.
In this article, we list ten high-protein foods that will help you meet your daily protein goals without any hiccups. The foods are classified into animal and plant-based to make things easier for you.
Animal-Based High Protein Food
1. Chicken Breast
Chicken breast is the go-to high-protein food for many because it is one of the purest sources. The low levels of carbs and fats make it a great choice for those looking to lose inches and gain muscles.
You can grill, roast, or shallow-fry chicken as per your preference. You do not have to compromise your taste for health. Look up delicious chicken recipes on the internet and try new ones occasionally to keep things interesting. Air-frying is also a healthier alternative for cooking chicken breast.
Protein: 31 grams per 100 grams | Calories: 165
2. Eggs
Proteins are built of amino acids. These amino acids are divided into essentials and non-essentials. The former are amino acids our body cannot produce and must be sourced from foods. When you consume eggs, you get all the essential amino acids. Meaning, that there simply isn’t a better high-protein food out there. Eggs are not only nutritious but also delicious.
Boil, fry, or scramble, there are countless ways to consume egg while tantalizing your taste buds. If you consume only the egg white, you will devoid yourself of all the vitamins and healthy fats in the yolk.
Protein: 6 grams per large egg / 13 grams per 100 grams | Calories: 155
3. Salmon
This one is perfect for pescatarians! Salmon is an anadromous fish that is rich in protein. Salmon meat is a delicious and high-protein food that can help meet your fitness goals. Its high biological value sets it apart from other high-protein foods. This high value suggests our body absorbs all the protein from salmon for building and repairing muscles.
Salmon is rich in omega-3 fatty acids, DHA, and EPA, which significantly boost brain function and heart health.
Protein: 25 grams per 100 grams | Calories: 140 to 200
4. Tuna
Tuna fish is high in protein and low in fats and calories, making it an impeccable source of lean protein. Do not worry if you do not have access to a fish market. You can always get canned tuna from your nearest supermarket. The albacore and bluefin tunas have high omega-3 fatty acids and essential vitamins like D and B12.
Tuna fish is also a rich source of potassium. You can add canned tuna to your salads or even grill or sear fresh tuna to enjoy a delicious steak.
Protein: 29 grams per 100 grams | Calories: 144
5. Cottage Cheese
Casein protein is found in abundance in cottage cheese. Your body breaks down and digests casein protein very slowly. The slow digestion results in a sustained amino acid release, which is highly beneficial in keeping you full between meals.
Cottage cheese is also high in calcium, phosphorus, and other essential minerals that promote bone health. The probiotics in cottage cheese keep your gut intact and improve metabolism. Cottage cheese is a tasty high-protein food you can add to your daily diet.
Protein: 11 grams per 100 grams | Calories: 98
Plant-Based High Protein Food
6. Quinoa
Quinoa is a superfood packed with essential nutrients. It is labeled as a pseudograin because it has similar nutrients and is consumed the same way as cereal grains. Different variants of quinoa are available, with red, black, and white being the most common. Quinoa is also rich in soluble and insoluble fiber. It helps keep blood sugar levels and gut health in check.
You can consume quinoa as a side dish or as part of salads and smoothies. It is a high-protein food packed with other essential nutrients.
Protein: 5 grams per 100 grams | Calories: 120
7. Tofu
Tofu is the plant-based counterpart of cottage cheese. It is a soy-based protein that can be added to salads, wraps, pizzas, and even burgers. You can also stir-fry, grill, or scramble tofu. One of the best things about tofu is it absorbs flavors well, making it a delectable high-protein food.
Tofu is low in calories and packed with calcium, magnesium, and iron. It also has isoflavones, an antioxidant promoting hormone balance and heart health. It is truly one of the best protein sources for vegans.
Protein: 8 grams per 100 grams | Calories: 76
8. Chickpeas
Chickpeas are an excellent source of protein. One of the arguments against chickpeas is that they are not a complete source of protein. This is because they lack certain amino acids. This is certainly true. However, it can be combined with rice or quinoa to form a complete protein. Kabuli and desi are two popular chickpea types rich in protein, fiber, and vitamins.
They can be added to salads and curries as they are tasty and healthy. Hummus is one of the most popular ways to consume chickpeas.
Protein: 8.9 grams per 100 grams | Calories: 364
9. Lentils
Lentils are the most popular legume-based protein. Like chickpeas, lentils can be mixed with rice or wheat to form a complete protein. You get essential nutrients like potassium, magnesium, iron, and folate with high amounts of plant-based protein by consuming lentils.
There are different types of lentils. However, red and yellow lentils are easy to cook and break down relatively easily. You can make lentil stews, soups, curries, and patties to ensure you meet your protein goals.
Protein: 9 grams per 100 grams | Calories: 116
10. Pumpkin Seeds
As far as superfoods go, pumpkin seeds are among the top. They are packed with essential nutrients and minerals like iron, zinc, manganese, calcium, potassium, and phosphorous. Various studies have found anticarcinogenic properties in pumpkin seeds. If all the aforementioned qualities haven’t convinced you to start having pumpkin seeds, maybe their high protein content will.
Pumpkin seed is also a rich source of unsaturated fats like omega-6 and omega-9 fatty acids.
Protein: 7 grams per 100 grams | Calories: 446
Conclusion
Consuming high-protein foods has long-term benefits. It will keep you fuller for longer, and keep you lean, fit, and energetic throughout the day. A high-protein diet is the key to living a healthy and fulfilling life.
