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Excellent Sources Of Protein: 22 High Protein Foods To Eat

Excellent Sources Of Protein: 22 High Protein Foods To Eat

sources-of protein


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:

  1. Soy protein.
  2. Whey protein.
  3. Hemp protein powder.
  4. Brown rice protein powder.
  5. Pea protein.




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