10 protein rich foods to include in diet
Contents
Ten protein rich foods to include in diet
While the argument that whether carbs or fats are more important is universal, proteins always steal the prize. It is a known fact that proteins form an indispensable part of everyday diet. Taking plenty of protein every day has numerous benefits attached to it.
It can help you in losing weight, especially when it comes to belly fat, and also helps in increasing your muscle mass and strength. The recommended daily intake (RDI) of proteins is 46 grammes in the case of women, and 56 grammes for men.
However, consuming more than that does more benefit to health and fitness.
Here is a list of ten delicious protein rich foods-
1. Eggs
Whole eggs classify among one of the healthiest and most nutritious foods on the planet. They are power packed with several vitamins, minerals, healthy fats, eye-protecting antioxidants and help in enhancing the brain. This is done by supplying the brain nutrients that most people don’t get enough of.
Whole eggs are sufficiently high in protein, but egg whites are one of the richest sources of protein.
2. Almonds
Almonds are one of the most popular kinds of tree nut. They contain important nutrients in the substantial amount, including fibre, vitamin E, manganese and magnesium. On an average, it contains 13% of calories in the form of proteins.
If you are running short of almonds, you might try pistachios (13% of calories) and cashews (11% of calories).
3. Chicken Breast
Chicken breast is one of the most popular protein-rich and is ideal for non-vegetarians. When eaten without the skin, the majority of the calories that it contains comes from protein. Chicken breast also has an advantage that it is very easy to cook, and tastes delicious if you cook it in the right way.
Protein content: Chicken contains 80% of calories in the form of proteins. One chicken breast when roasted without skin has very high protein content.
4. Oats
Oats are one of the healthiest grains available on the planet.
They are a store of healthy fibres, and several nutrients including magnesium, manganese, thiamin (vitamin B1) and several other nutrients.
Protein content: 15% of calories that oatmeal has are proteins.
5. Cottage Cheese
Cottage cheese is a type of cheese that is known to have very low content of fat and calories.
It is very rich in phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and several other nutrients.
Protein content: 59% of calories that cottage cheeses have are proteins.
What to do if cottage cheese is not available?
You can always opt for Parmesan cheese (38% of calories), Swiss cheese (30%), mozzarella (29%) or cheddar cheese(26%).
6. Greek Yoghurt
Greek yoghurt differs from the regular yoghurt as it is strained. Hence, it is in a very thick form.
Apart from the nutritional values associated with it, it also tastes delicious, has a creamy texture, and is highly nutritious.
For health benefits, go for the yoghurt without added sugar. Full-fat Greek yoghurt also has the very high protein content, but it also contains more calories.
Similar Options
You can also try regular full-fat yoghurt (24% of calories) and kefir (40%).
7. Milk
On entering the phase of adulthood, people start becoming intolerant towards milk. That’s a major reason why in spite of being highly rich in proteins it is not used much.
However, if you develop a liking for milk and enjoy drinking it, then milk can be an irreplaceable source of high-quality protein.
Milk helps in providing you with a perfect balanced diet, as it contains a little bit of almost every single nutrient which is needed by the human body.
It is an exceptionally rich source of calcium, phosphorus and riboflavin (vitamin B2).
Protein content: 21% of calories that milk has are proteins.
8. Broccoli
Known to be an incredibly healthy vegetable broccoli is a must have if you want proteins. They are loaded with vitamin C, vitamin K, fibre and potassium.
Broccoli also contains various bioactive nutrients that are believed to help protect the body against cancer.
When considered calorie wise, it is higher in protein compared to most vegetables.
9. Lean Beef
Not only is lean beef very high in protein, but it also tastes delicious.
It contains a high amount of bioavailable iron and also vitamin B12 as well as numerous other nutrients.
However, if you don’t want to take in carbohydrates, you should prefer fatty cuts of beef instead of lean beef.
10. Tuna
Tuna is one of the most popular fish on the globe.
It has a low content of fat as well as calories, so the majority of calories that come from it is mostly just protein. Just like other fishes, tuna also is charged with several nutrients and also boosted with a decent amount of omega-3 fatty acids.
These were the top ten protein rich food that you can add to your diet to stay fit and healthy.
