Top High Protein Foods

Do you know the secret to the gorgeous hair and lean physiques of most celebrities? It is simply a high-protein diet. Protein is a nutrient needed by the human body for maintenance & growth, as well as the most prevalent type of molecule in our body after water. They act as a fuel source and building block of our bodily tissue. 

Proteins are a large category of molecules that impact our cell structures, hormone synthesis, immunity and much more. They are all made up of tiny building blocks called amino acids. Not only is protein essential for your health but consuming it can keep you feeling satisfied and full, which supports a healthy body weight. 

Nine types of amino acids are essential, meaning your body needs them but can not make them on its own, so you need to get them in your diet. The recommended dietary allowance (RDA) for protein is 0.36 grams (g) per pound of body weight (0.8 g per kilogram). Keep in mind that this is the very minimum amount of protein your body requires. Fortunately, there are many high-protein foods to choose from, including plant-based and animal sources.

Which Foods Are High in Protein?

An individual’s protein goals might vary depending on medical history and physical activity level. Some people follow a high-protein diet when trying to reduce weight because protein encourages a feeling of fullness. The following are some of the best high-protein foods that a person can consume and include in their chart/list:

• Eggs

Whole eggs are a good source of protein that is easy to absorb, and they are also an excellent source of antioxidants, healthy fats, minerals and vitamins. 

Remember that egg whites are almost pure protein, but whole eggs that include the yolk provide many more nutrients, including healthy fats, antioxidants, minerals and vitamins. 50 g of big eggs provide 6.3 g of protein. 

• Almonds

Almonds are a nutritious tree nut rich in essential nutrients such as magnesium, manganese, vitamin E and fibre. They are also high in plant-based protein. 

Eating almonds might benefit your health in several ways, including lowering heart disease risk factors like high blood pressure and high LDL (bad) cholesterol.

Almonds have 6 g of protein per ounce (28.35 g). Other high-protein nuts include pistachios, which deliver 5.73 g per 1-ounce (28.35 g) serving and cashews, which contain 4.34 g of protein per 1-ounce (28.35 g) serving.

• Chicken Breast

Chicken breast is an excellent choice if you are trying to increase your protein intake. Chicken offers a range of B vitamins, as well as minerals like selenium and zinc, in addition to protein. 26.7 g of protein is included in an 86 g portion of chicken breast.  

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• Cottage Cheese

Cottage cheese is a type of cheese that is high in protein and low in fat and calories. It is rich in riboflavin (vitamin B2), vitamin B12, selenium, phosphorus and calcium. 

Cottage cheese has 28 g of protein per cup (226 g). 

• Milk

Milk has a small amount of almost every nutrient your body requires. It is a good source of high-quality protein, and it is high in minerals and vitamins, like riboflavin (vitamin B2), phosphorus and calcium.

Many people with lactose intolerance can not tolerate milk and other dairy products, and they avoid many dairy-containing foods. One cup (246 mL) of dairy milk provides 8.32 g of protein. 

• Lentils

Lentils are among the richest sources of plant-based protein, making them an excellent choice if you follow a vegan or vegetarian diet. 

Plus, they are loaded with other nutrients too, including manganese, copper, iron, potassium, magnesium, folate and fibre. 

Studies show that people who regularly consume lentils and other legumes have a lower risk of developing health conditions like fatty liver disease and heart disease. 

The amount of protein in 100 g (or half a cup) of cooked lentils is 9.02 g. Chickpeas, which have 7.05 g of protein per 100 g of cooked weight, and black beans, which have 8.86 g of protein per 100 g of cooked weight, are two more high-protein legumes. 

• Fish

Fish is an excellent source of protein and provides several important minerals and vitamins, like vitamin B12, selenium and iodine. 

People who include a lot of fish in their diet tend to have a lower risk of health conditions like type 2 diabetes and heart disease. Some fatty fish are also high in omega-3 fats, which have powerful benefits for your overall health, including supporting heart health. 

• Protein powders

Protein powder can come in handy when you are pressed for time and unable to prepare a meal. You can easily add protein powders like pea protein and whey to yoghurt, energy balls, smoothies and shakes to increase the protein and fullness factor. 

Whey protein powder provides about 16.6 g of protein per scoop (28.6 g), while pea protein provides 15 g of protein per scoop (20 g). Note that the protein content per scoop differs between products, even when the scoop size is the same. 

• Pumpkin Seeds

Pumpkin seeds are a great source of minerals such as zinc, magnesium, phosphorus and iron. Plus, they are loaded with fibre and plant-based protein. 

Try adding pumpkin seeds to yoghurt, oatmeal, baked goods, and salads or mix them with unsweetened dried fruit and almonds for a convenient snack. 

8.8 g of protein is included in 1/4 cup (29.5 g) of pumpkin seeds. Other high-protein seeds include sunflower seeds, which provide 7.25 g per 1/4-cup (35-g) serving, and flax seeds, which provide 7.5 g of protein per 1/4-cup (42-g) serving. 

•  Peanut Butter and Peanuts  

Peanut butter and peanuts are packed with nutrients like vitamin E, magnesium, folate and protein. 

Eating peanut butter and peanuts might help make you feel full due to their high protein content. Studies show that adding peanut butter to a high-carb meal might help reduce blood sugar spikes after the meal. 

A 1-ounce (28.35-g) serving of peanuts provides 7.31 g of protein, while a 2-tablespoon (32-g) serving of smooth peanut butter provides 7.2 g of protein. 

You Can Also Read: High-Fibre Foods You Should Eat

What Happens if You Get Too Little Protein?

Protein deficit happens when you don’t consume enough of it in your diet. However, protein deficiency might occur in people with special requirements, such as people following strict vegan or vegetarian diets and older people. 

Symptoms of protein deficiency include:

• Slow growth in children
• Anaemia (the blood’s inability to deliver sufficient oxygen to the cells, normally caused by dietary deficiencies such as lack of iron)
• Oedema (build-up of fluids, particularly in the ankles and feet)
• Shrinkage and wasting of muscle tissue

Conclusion

Protein is a vital nutrient required for your body’s growth and maintenance.  If you are unable to decide or meet your body’s protein requirements with your daily meal routine, then it is always advisable to seek medical help from an experienced dietitian. Timely care and help can ensure the inclusion of sufficient protein in your regular diet. 

At the CK Birla Hospital, we ensure patients get holistic medical support which includes looking after their pathological and dietary needs. We believe that any treatment yields the healthiest outcomes in a stress-free and compassionate environment. Our patient-first approach not only helps patients heal better but also ensures they are aware of the preventive measures to maintain their health in the long run. In case you need to consult a dietitian, reach out to us, or book a direct appointment with Dr. Prachi Jain at the CK Birla Hospital.

FAQs

What Are High Protein Foods I Can Eat Daily?

The healthiest protein sources that you may eat daily are those that come from plants, such as soy, lentils, beans, seeds, and nuts; lean meats, including skinless, white-meat chicken; a range of fish and shellfish; egg whites; or low-fat dairy.

Which Foods Are High in Protein?

High-protein foods include eggs, nuts, seeds, cheese, milk,  low-fat yoghurt, lentils, beans, fish and lean chicken. 

Do Any Fruits Have Protein?

Guava is one of the fruits with the greatest protein content. Every cup contains a massive 4.2 grams of the substance. Additionally, this tropical fruit is rich in fibre and vitamin C.