“Eggs” are not the final answer. 11 high-protein foods. Bored with eggs? Change them every day.
Eggs are a popular and easily available source of protein. One large egg contains 6.3 grams of protein (13% of the daily value). However, there are other foods that contain more protein per serving. Protein is one of the most important nutrients, helping to keep your immune system strong and producing hormones to build and maintain bones and muscle. High-protein foods also help you feel full, which is good for weight management. The recommended daily intake (DV) of protein is 50 grams per day, based on a 2,000-calorie diet. The amount of protein you need depends on your age, weight, and activity level.
1. Chicken breast: 3 ounces (about the size of a deck of cards) of cooked chicken breast provides 23.8 grams of protein.
Chicken breast is a popular lean protein. The majority of its calories come from protein. It’s also a complete protein, meaning it has all nine essential amino acids you need. Chicken breast is in the สนใจสมัคร? คลิกที่นี่เพื่อเริ่มต้น food group rich in B vitamins, selenium, and choline. B vitamins turn food into energy, while selenium has antioxidant properties that can protect your cells. Choline is important for mood regulation, memory, and muscle control. It’s especially important during pregnancy and breastfeeding, as it’s important for a child’s brain development.
2. Chickpeas: One cup of cooked chickpeas provides 14.5 grams of protein.
Chickpeas are an excellent source of plant-based protein. They are also rich in fiber, which can help improve cholesterol levels, promote blood sugar control, improve digestion, and help you feel full. Chickpeas are rich in many nutrients, including manganese, folate, and iron. Manganese supports bone health, immune health, and energy production. Folate helps in the production of DNA, while iron helps carry oxygen from the lungs to the rest of the body.
3. Beef: 3 ounces of lean beef provides 23 grams of protein.
When consumed in moderation, lean beef (7% fat or less) can be a good source of protein. It’s also high in iron and zinc, which may help support wound healing, improve immune function, and reduce inflammation.
4. Tuna: A three-ounce can of light tuna provides 21.7 grams of protein.
Tuna contains nutrients like heart-healthy omega-3 fatty acids, calcium, vitamin D, B vitamins, and selenium. Research shows that eating more omega-3s can help keep your heart healthy by lowering cholesterol, blood pressure, and inflammation markers. Canned tuna is a convenient and inexpensive way to get these nutrients, but it does contain some mercury. Women of childbearing age should eat no more than two cans of light tuna and one can of albacore tuna per week.
5. Salmon. Three ounces of wild Atlantic salmon contains 16.8 grams of protein.
Salmon is a fatty fish that is packed with heart-healthy omega-3 fats, protein, iron, selenium, and vitamin A, which supports healthy vision. It’s also one of the few foods that naturally contains vitamin D.
6. Quinoa: One cup of cooked quinoa provides 8.1 grams of protein.
Quinoa is a gluten-free whole grain that provides protein, fiber, antioxidants, and nutrients essential for good health. It is particularly rich in quercetin and kaempferol, two antioxidant compounds with anti-inflammatory properties.
7. Almonds One ounce of almonds, or about 23 pieces, contains 6 grams of protein, which is about the same as one large egg.
Almonds are a convenient source of plant-based protein, fiber, and heart-healthy fats. They also contain small amounts of vitamin E, magnesium, and calcium.
8. Tofu: Three ounces of firm tofu provides 9 grams of protein.
Tofu is a vegetarian food made from soy milk. It comes in the form of pressed blocks with varying degrees of firmness.
Since it is made from soybeans, tofu is a complete protein containing all nine essential amino acids. It also contains other health-promoting nutrients such as calcium, vitamin A, iron, and antioxidants.
9. Greek Yogurt: 5.3 ounces of nonfat vanilla Greek yogurt provides 13 grams of protein.
Greek yogurt is a high-protein yogurt with a thick and creamy texture. It has a slightly tangier flavor than regular yogurt, mostly because of how it is made. After fermentation, Greek yogurt is strained several times to remove excess liquid and whey, giving it a smooth and creamy texture.
10. Pumpkin seeds One ounce of shelled pumpkin seeds provides 8.5 grams of protein.
Pumpkin seeds are packed with healthy fats, fiber, antioxidants, protein, and other important nutrients. They are one of the best plant sources of tryptophan, an amino acid that helps the body produce serotonin and melatonin.
Serotonin, often called the “happy hormone,” plays a role in mood, appetite, and sleep. Melatonin helps regulate the sleep-wake cycle.
11. Shrimp
Shrimp is a low-calorie, high-protein food that is rich in vitamin B12 and selenium. Vitamin B12 is important for the production of red blood cells. Shrimp is also a good source of astaxanthin, which research has shown to have more antioxidant power than vitamin C and beta-carotene.
A 3-ounce serving of cooked shrimp provides 25 grams of protein for less than 80 calories, which is about four times the protein of an egg with about the same number of calories.