22 Prodigious High Protein Foods For Your Strong

Health
kobmel.com/protein/high-protein-foods

January 1, 2021

Proteins make up organs, muscles, skin, and hormones. Your body needs protein to store
and repair tissue. Meanwhile, children need it to thrive.

Studies show that eating protein can also help you lose weight and belly fat while
increasing your muscles and strength. A high-protein diet can also help lower blood
pressure, fight diabetes, and more.

Here 22 Prodigious High Protein Foods For You

Eggs
Whole eggs are among the healthiest and most nutritious foods available. They are an
excellent source of vitamins, minerals, healthy fats, antioxidants that protect the eye, and
the nutrients you need.

Whole eggs are high in protein, but egg whites are almost pure protein. Egg and egg-
containing foods are not suitable for people with egg allergies.

Protein content: 33% calories in a whole egg. One large egg contains 6 grams of protein
and 78 calories.

Almonds

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Almonds are a popular tree species. They are rich in essential nutrients, including fiber,
vitamin E, manganese, and magnesium. Almonds are not suitable for people with nut
allergies.

Protein content: 15% of calories. 6 grams and 164 calories per ounce (28 grams).

Some nuts are high in protein

Pistachios (13% calories) and cashews (11% calories).

Breast chicken
Chicken breast is one of the most popular foods for protein. If you eat it without skin,
most of its calories come from protein. Breast chicken is also very easy to cook and varies.
It can taste delicious in many types of dishes.

Protein content: 75% calories. One grilled chicken breast outside the skin contains only
53 grams and 284 calories.

Oats
Oats are among the healthiest grains available. They provide healthy fiber, magnesium,
manganese, thiamine (vitamin B1), and other nutrients.

Protein content: 14% of calories. One cup of oats contains 11 grams and 307 calories.

Cottage cheese
Cottage cheese is a type of cheese with low fat and calories. It is rich in calcium,
phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.

Protein content: 69% calories. One cup (226 grams) of 1% low-fat cottage cheese
contains 28 grams of protein and 163 calories.

Some types of cheese are high in protein

Parmesan cheese (38% calories), Swiss cheese (30%), mozzarella (29%), and cheddar
(26%).

Greek yogurt
Greek yogurt is also called refined yogurt, a very thick type of yogurt. It goes well with
sugary and nutritious dishes. It has a creamy texture and is rich in nutrients.

Protein content: 69% calories. One 6-ounce (170-gram) bowl contains 17 grams of
protein and only 100 calories.

If you are buying Greek yogurt, choose one without the added sugar. Full-fat Greek yogurt
is also high in protein but high in calories.

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Similar options
Full yogurt (24% calories) and kefir (40%).

Milk
Milk contains a small amount of almost all the nutrients your body needs. It is a good
source of high-quality protein and is rich in calcium, phosphorus, and riboflavin (vitamin
B2).

If you are worried about your fat intake, low fat or zero milk is the way to go.

For those with lactose intolerance, eating milk can lead to stomach symptoms. People
with allergies to milk can also have severe symptoms, so breast milk is not a suitable
option for them.

For those who wish to drink milk but may not tolerate it or follow only plant-based foods,
alternatives include soy milk.

Protein content: 21% calories. One cup of whole milk contains 8 grams of protein and
149 calories (10Trusted Source). One cup of soy milk contains 6.3 grams of protein and
105 calories.

Broccoli
Broccoli is a healthy vegetable that provides vitamin C, vitamin K, fiber, and potassium.

It also provides nutrients that can help prevent cancer. A calorie is higher in protein
compared to most vegetables.

Protein content: 33% calories. One cup (96 grams) of chopped broccoli contains only 3
grams of protein and 31 calories.

Beef
Fatty beef is high in protein, as well as iron, vitamin B12, and a large amount of other
essential nutrients.

Protein content: 53% calories. One ounce (85-gram) of fatty sirloin steak contains 25
grams of protein and 186 calories.

Beef is good for people who eat a low-carb diet.

Tuna
Tuna is a popular species of fish. You can eat it hot with a variety of baked dishes or cold
salads.

It is low in fat and calories but a rich source of protein. Like other fish, tuna is a good
source of various nutrients and contains omega-3 fats.

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Protein content: 84% of canned calories in water. One can (142 grams) contains 27
grams of protein and only 128 calories.

Quinoa
Quinoa is a popular pseudo-cereal that many consider superfood. It is rich in vitamins,
minerals, fiber, and antioxidants.

Protein content: 15% of calories. One cup (185 grams) of cooked quinoa contains 8
grams and 222 calories.

Lentils
They are high in fiber, magnesium, potassium, iron, folate, copper, manganese, and
various other nutrients. Lentils are among the world’s best sources of plant-based protein,
and they are an excellent alternative for vegetarians.

Protein content: 31% of calories. One cup (198 grams) of boiled lentils contains 18
grams and 230 calories (16Trusted Source).

Some legumes are high in protein

Soybeans (33% calories), kidney beans (24%), and chickpeas (19%).

Ezekiel bread
Ezekiel’s bread is different from many other types. It is made up of natural and whole
grains and sprouts, including sorghum, barley, spelling, wheat, beans, and lentils.

Compared with many loaves of bread, Ezekiel’s bread is rich in protein, fiber, and various
other nutrients.

Protein content: 20% calories. One piece contains 4 grams and 80 calories.

Pumpkin seeds
Pumpkins contain edible seeds called pumpkin seeds. They are wonderfully rich in
nutrients, including iron, magnesium, and zinc.

Protein content: 22% calories. One ounce (28 grams) contains 9 grams of protein and
158 calories.

Some seeds are high in protein

Flax seeds (12% calories), sunflower seeds (12%), and chia seeds (11%).

Turkish chest

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Turkish breast is similar to chicken breast in many ways. It contains a lot of protein, low
in fat and calories. It tastes and tastes of various vitamins and minerals.

Protein content: 82% calories. One 3-ounce (85-gram) serving contains 26 grams and
125 calories.

Fish (all species)

Fish are healthy for a variety of reasons. It is rich in essential nutrients. Some types
contain omega-3 fatty acids that are healthy for the heart.

Protein content: Very different. Salmon is 22% protein, containing 19 grams per 3-
ounce (85-gram) serving with only 175 calories.

Brussels
Brussels sprouts are one of the top protein vegetables related to broccoli. They are high in
fiber, vitamin C, and other nutrients.

Protein content: 28% of calories. One-half cup (78 grams) contains 2 grams of protein
and 28 calories.

Peanuts
Peanuts are high in protein, fiber, and magnesium. Studies show that they can help you
lose weight.

Nuts are also high in protein, but they can also be high in calories. Therefore, you should
eat in moderation. Peanuts are not suitable for people with nut allergies.

Protein content: 18% calories. One ounce (28 grams) contains 7 grams and 161 calories.

Lamb
Those beautiful little lambs that you see filling the fields every spring? And they are
excellent sources of protein. That’s how Mary found out.

Protein content: 20g

Pork
Pork comes in all sorts of glamorous forms, but if you eat it you increase your protein
intake to things on a healthy scale, which is pork loin, not pork in clothes (about 15g of
protein per 100g, if you wonder).

Protein content: 17-20g

Salmon

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Along with many proteins, red salmon meat contains a lot of omega 3 fatty acids that
make it ideal for a variety of things from eye health to reduce the risk of heart disease.

Protein content: 24g

Sardines
This fish is significantly cheaper if you buy canned variety and contains omega 3 fats and
protein. Make sardines your favorite toast topping.

Protein content: 21g

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