
Excellent Sources Of Protein: 22 High Protein Foods To Eat
Excellent Sources Of Protein
Animal sources of protein
Animal sources of protein are the best, which provide the complete
security acids that the body needs, and the most prominent animal sources of
protein are:
Eggs: Eggs are one of the
foods rich in many nutrients, especially proteins; In particular, egg white is
the source of pure protein in the egg, and it does not contain any saturated
fat, so to get proteins, egg whites can be eaten in several ways, including
boiled, and each half a cup of egg white contains 13 grams of protein.
Cottage cheese: Cottage cheese
is a delicious and protein-rich cheese. Each half cup of cottage cheese
contains 14 grams of protein, in addition to 80 calories, and one gram of
saturated fat.
Tuna: Tuna contains a low
percentage of fat and calories, and is rich in many nutrients, especially
proteins, so every three ounces of canned tuna preserved without oils contains
20 grams of proteins.
Yogurt milk in addition to
being one of the most important sources of probiotics that are beneficial for
the gut, yogurt is also one of the most prominent sources of protein. Each half
cup of skimmed Greek yogurt contains 11 grams of protein.
Boneless and skinless chicken breast: Chicken breast is superior to beef in its protein content, as every 3
ounces of chicken breast contains 27 grams of protein and 140 calories.
Beef: Beef contains many
nutrients necessary for the human body, such as iron, vitamin B12, and it also
contains a high percentage of protein, every 85 grams of beef contains 25 grams
of protein, 186 calories.
Protein-rich fruits
Animal sources of all kinds are
the main source of protein and complete amino acids that the body needs.
However, plant sources also contain protein and amino acids, noting that most
plant protein sources do not contain all amino acids, and often lack one or
more of them. Digestion often takes longer compared to animal sources and the
most prominent fruits rich in protein: kiwi: Kiwi is characterized by
its delicious taste, and it contains a variety of food sources, in addition to
protein, each cup of kiwi contains approximately 2 grams of protein.
Avocado: Avocados are rich in
various nutrients, such as healthy fats, fiber, and potassium. In addition, each
cup of mashed avocado contains 4.6 grams of protein.
Guava: Guava is on the list
of fruits rich in protein; Each cup contains 4.2 grams of protein.
Blackberry: Raspberries
have many types, some of which contain Blackberries contain protein and others
do not. One of the types of blackberries that are rich in protein is
blackberries, each cup of which contains 2 grams of protein, as well as red
blackberries, each cup of which contains 1.5 grams of protein.
Banana: Bananas are one of
the richest fruits in potassium, and they contain protein. Each medium-sized
banana contains approximately 1.3 grams of protein.
Orange: Orange is one of the
most important sources of vitamin C. In addition to this, it contains proteins.
Each orange contains approximately 1.2 grams of protein. It should be noted
that it should be eaten without squeezing to obtain protein; Orange juice
contains only half a gram of protein.
Raisins: Raisins are one of
the most important sources of protein for dried fruit lovers. Each ounce of
raisins, or approximately 60 small raisins, contains a gram of protein.
Protein-rich vegetables
Vegetables are good sources of proteins and an alternative to animal
sources for vegetarians, and the most prominent vegetables rich in protein,
bearing in mind that their protein content may change according to the way they
are cooked are:
Green peas: Green peas are
a source of vegetable protein; each boiled club contains approximately 8.58
grams of protein.
Potato: Potatoes are food
sources of many nutrients, such as vitamin B6 and vitamin C, and they also
contain proteins. Each roasted potato with its medium-sized peel contains
approximately 4.55 grams of protein.
Lentils: Lentils are a legume
rich in many diverse nutrients, especially protein. Each cup of boiled lentils
contains approximately 17.86 grams of protein, making it one of the most
important sources of protein for vegetarians.
Yellow corn: Yellow corn is delicious
and useful food rich in various nutrients at the same time. It also contains a
good percentage of proteins. Each large corn kernel contains approximately 4.68
grams of proteins.
Broccoli: Broccoli is a
vegetable rich in a range of nutrients, including vitamin K, vitamin C, fiber
as well as protein, and each cup of boiled broccoli stalks contains
approximately 4.28 proteins.
Watercress: Watercress is a
leafy plant with a high nutritional value; Because it contains a high amount of
antioxidants and a group of vitamins and minerals such as vitamin A, calcium,
vitamin K and others, it is also rich in proteins; Each cup of watercress,
which is equivalent to 34 grams, contains 0.8 grams of proteins.
Almonds: Almonds are delicious
and useful foods at the same time, and are a major source of many nutrients,
including healthy fats, vitamin E and antioxidants, and each ounce of roasted
almonds contains 5.94 grams of protein.
Spinach: Spinach is a very
high nutritional value vegetable. It is rich in folic acid, vitamin A and
vitamin C, and it is also a good source of magnesium, iron, potassium and
calcium, in addition to this, the proteins it contains include all amino acids,
and each cup of raw spinach, which is approximately 25 grams, contains 0.7
grams of protein.
Cauliflower: Cauliflower is
a vegetable rich in many vitamins, minerals and nutrients, such as vitamin C,
K, iron and magnesium. In addition, it is a great source of protein. One cup of
cauliflower, equivalent to 107 grams, contains 2 grams of protein.
Protein supplement sources
Proteins are one of the most important elements needed to build muscle
and repair damaged muscle cells, so some may resort to protein supplements; In
order to increase muscle growth, there are many commercially manufactured
protein supplements, some of which come in the form of pills or powder and
other forms, and despite the claimed benefit of these supplements, great care
must be taken when taking them and avoiding excessive consumption as well; To
avoid serious complications that may lead to kidney failure, the most prominent
sources of protein supplements are:
- Soy protein.
- Whey protein.
- Hemp protein powder.
- Brown rice protein powder.
- Pea protein.
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