What is Protein ?
Protein is an essential macronutrient that helps in building and repairing muscles. It also plays the role of fat burning metabolism that reduces the hunger pangs leading to attack on the vending machine. Moreover, Protein slowly releases carbohydrates within the bloodstream and prevents any sudden spikes of blood sugar levels.
Good Sources of Protein Foods
The sources of Protein can be broadly categorized under the following categories:
- Dairy & Eggs
Importance of Consuming Foods High in Protein
- Healthy muscle mass: Protein rich food supports tendon, body tissues and ligaments, besides building and maintaining a healthy muscle mass. In the scenario where a diet lacks amino acids, it can result in muscle wasting.
- Weight Management: A high protein diet makes you feel full and can prevent overheating. A controlled calorie intake coupled with moderate high protein intake facilitates effective weight loss strategies.
- Stabilizes Blood Sugar: Consuming foods that contain protein offers a minimal effect to the blood glucose levels and slows down the absorption rate of sugar while having a meal. Hence, high-protein diet will prevent any spikes in blood glucose which is particularly important for prevention of type 2 diabetes, keeping a check on the appetite and balancing energy levels.
- Reenergizes the mood: Protein foods contain amino acids that are important for balancing hormones naturally. It further aides in controlling the mood and acting as a natural remedy for anxiety.
- Quick learning and healthy brain: Proteins are important for making enzymes, neurotransmitters and hormones that are crucial for cognitive functioning. A steady supply of amino acids will support better concentration, energy levels and focus.
- Stronger Bones: High Protein foods support stronger bones and protects against osteoporosis by increasing calcium absorption that further aide better bone metabolism.
- Stronger Heart: Rich source of protein is often regarded as natural sources for treating blood pressure. Basically protein diet help in balancing blood sugar levels and aides in preventing heart diseases, diabetes and obesity.
TOP 25 High Protein Foods
|Food||Recommended Serving||Protein Power|
|Dairy Foods with High Protein|
|Greek Yogurt||8 oz.||23 g|
|Milk||1 cup||8 g|
|Whey Protein||One Scoop||24 g|
|Cottage Cheese||½ cup||14 g|
|Vegetarian Foods that are High in Protein|
|Navy Beans||1 cup||20 g|
|Tofu||3 oz.||12 g|
|Edamame||½ cup||8 g|
|Green Peas||1 cup||7 g|
|Wheat Germ||1 oz.||6 g|
|Soba Noodle||3 oz.||12 g|
|Smoothie Drinks||1 cup||16 g|
|Bean Chips||1 oz.||4 g|
|Mixed Nuts||2 oz.||6 g|
|Peanut Butter||2 tbsp.||8 g|
|Non Vegetarian High in Protein Foods – Meat|
|Steak||3 oz.||23 g|
|Ground Beef||3 oz.||18 g|
|Pork Chops||3 oz.||26 g|
|Chicken Breast||3 oz.||24 g|
|Turkey Breast||3 oz.||24 g|
|Corned Beef||3 oz.||24 g|
|Non Vegetarian – Seafood|
|Yellowfin Tuna||3 oz.||25 g|
|Halibut||3 oz.||23 g|
|Octopus||3 oz.||25 g|
|Sockeye Salmon||3 oz.||23 g|
|Tilapia||3 oz.||21 g|
Dairy Sources Of Protein
1) Greek Yogurt: Offering double the protein than the regular Yogurt, it is made by straining away the liquid. It offers the much needed bone-building calcium and contains a healthy gut-friendly probiotic bacteria.Greek yogurt Protein: 23 g per 8 oz.
2) Milk: It is one of the best natural sources of protein having a biological value which is almost similar to an egg. Especially, cows raised through organic farming are the ones offering a range of nutrients that includes body friendly omega 3 fats.Protein in milk: 8 g per 1 cup
3) Whey Protein: A great addition to any muscle building diet, whey proteins are the cleanest sources of proteins. It is low in calorie and supports fast digestion. Being a rich source of branched chain amino acids, they are extremely anabolic for muscle building.Protein in whey protein: 24 g per one scoop
4) Cottage Cheese: It is curd-riddle cheese that is full of casein proteins (slow-digesting protein). This facilitates a smooth supply of vital amino acids to the growing muscles.Cottage cheese Protein: 14 g per ½ cup
High Protein Vegan Foods
5) Navy Beans: Among the cheapest protein rich vegetables, it is mostly available in canned legumes. Each cup of navy beans can offer an impressive 13 g of dietary fiber.Navy beans Protein: 20 g per 1 cup
6) Tofu: Containing all the 8 essential amino acids, Tofu is a rich protein food, iron and calcium. Some researchers also believe that it can offer protection against several types of cancers and heart diseases.
7) Edamame: Another food that offers all the essential amino acids, edamame can lower cholesterol levels, control blood sugar, reduce risks associated with Prostate Cancer and prevent risks associated with Breast Cancer.Edamame Protein: 8 g per ½ cup
8) Green Peas: Besides being a perfect ingredient for a range of dishes, green peas are rich in Vitamin K, dietary fiber, Vitamin C, Folate, Copper, etc. Weight management, prevention of stomach cancer, anti-aging, offering high energy, etc. are some of the many benefits.Protein in green peas: 7 g per 1 cup
9) Wheat Germ: It is a tiny part of wheat kernel and is responsible for growth of wheat grass and germination. It contains a dozen of other nutrients and are essential macronutrients needed for cellular repair and growth. Moreover, it also facilitates transport of minerals and vitamins throughout the body.Wheat germ Protein: 6 g per 1 oz.
10) Soba Noodles: A single cup of soba noodles contain about 6 grams of protein. It helps in muscle building which even includes heart muscles. Additionally it helps in maintaining a healthy immune system and produce hemoglobin.Soba noodles Protein: 12 g per 3 oz.
11) Smoothie Drinks: Smoothie drinks or protein shakes are among the favorites for body builders. It is popular as it has the ability of producing muscles, manufacturing hormones, enzymes, nucleic acids, cellular messengers and immune system.Protein in smoothie drinks: 16 g per 1 cup
12) Bean Chips: A single ounce of bean chips doesn’t contain saturated fats and can offer about 140 calories and 6 grams of fat for every ounce. Its regular consumption can reduce the risks associated with heart diseases and cholesterol.Protein in bean chips: 4 g per 1 oz.
13) Mixed Nuts: Rich in proteins and fiber, mixed nuts are very low in carbohydrates. A single serving of 1 ounce can offer 3 grams of the nutrient and help in stabilizing blood sugar levels, inducing feeling of fullness and promoting healthy digestive system.Protein in mixed nuts: 6 g per 2 oz.
14) Peanut Butter: Besides being very rich in proteins, peanut butter contains high amounts of monounsaturated fats too. Consuming it on a regular basis in recommended quantities can help in preventing heart diseases and reduce the likelihood of storing body fat.Protein in peanut butter: 8 g per 2 tbsp
Meats that are High in Protein
15) Steak: Leaner cuts of steak offers 1g of protein per 7 calorie intake. It supplies the required amino acids and helps in building or repairing muscle tissues. Other than that the proteins in steak can help in weight loss as it can satisfy hunger for a longer period.Steak Protein: 23 g per 3 oz.
16) Ground Beef: Presence protein in ground beef facilitates muscle growth, Niacin supports healthy blood circulation while Vitamin B12 helps in developing healthy red blood cells.Protein in ground beef: 18 g per 3 oz.
17) Pork Chops: Each gram of pork chop contains 4 calories and is important for repairing muscles after a workout. It also helps in maintaining a strong immune system besides delivering all the amino acids needed by the body.Pork chops Protein: 26 g per 3 oz.
18) Chicken Breast: Protein inside chicken breasts is pretty high and can help in healthy muscle growth and development. Besides, it supports healthy body weight and aides weight loss.Chicken breast Protein: 24 g per 3 oz.
19) Turkey Breast: It contains less calories and fat apart from being high in proteins. After every meal it offers a feeling of satiety and keeps you full for a longer period of time. It can aide in ensuring maintenance of lean muscles and stabilize the insulin levels after every meal.Turkey breast Protein: 24 g per 3 oz.
20) Corned Beef: It is a salt-cured beef that can build and maintain some really strong muscles. It helps in absorbing iron from the food and building red blood cells that are essential for carrying oxygen in the body.Protein in corned beef: 24 g per 3 oz.
Sea-Food Containing High Protein
21) Yellowfin Tuna: Yellowfin Tuna is among the well-known lean protein foods that is pretty low in fat and contains all the 8 essential amino acids needed by the body for synthesizing and acquiring from the high protein diets.Yellowfin tuna Protein: 25 g per 3 oz.
22) Halibut: A popular flatfish offering a fresh and unique taste, it has a sweet flavor. Its consumption helps in offering a range of cardiovascular benefits such as improving the ratio of high density lipoprotein. Moreover, it makes sure the blood is less likely to clot inside the arteries that are often responsible for causing heart attacks.Halibut Protein: 23 g per 3 oz.
23) Octopus: When consumed in recommended quantities, Octopus boosts the immune system and helps in maintaining a healthy vision. The other benefits include reduction of risks associated with heart diseases, depression or cancer.Octopus Protein: 25 g per 3 oz.
24) Sockeye Salmon: They are among the most sought after Salmons from Alaska and are known for their bright red and extra firm texture. Among the common benefits, its consumption can help in improving the heart health, reducing chances of sudden death, reducing inflammation, improving the cholesterol levels, and lowering blood pressure.Sockeye salmon Protein: 23 g per 3 oz.
25) Tilapia: Another fish that is very rich in proteins, Tilapia can be a perfect diet inclusion in any weight loss program. It is low in fat and perfect for reducing risks associated with heart diseases.Tilapia Protein: 21 g per 3 oz.