Top 10 protein rich foods

Top 10 protein rich foods

Proteins develop the basis of organs, skin, hormones, muscles, and almost everything related to the human body. Few nutrients are as important as protein, so every little partner should eat high-quality protein.



Studies have shown that a high-protein diet can improve health in a number of ways, such as helping you lose weight and reduce belly fat while increasing muscle mass and strength. In addition, a high-protein diet can lower blood pressure and fight diabetes.

The recommended daily protein intake (RDI) is 1.2-1.5 grams per kilogram of body weight. If it is fat reduction, girls consume at least 90 grams of protein per day and boys consume at least 135 grams per day; if it is muscle gain, it starts from 2.2 grams of protein per kilogram of body weight.

Here is a list of 10 delicious foods with high protein.

1. Egg

Whole eggs are one of the healthiest and most nutritious foods on the planet. They are rich in vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients, but most people don't consume enough.

Whole eggs are high in protein, while the protein is almost pure.
Protein content: 1 large egg contains 6 grams of protein and has 78 calories.

2. Chicken breast

Chicken breast is one of the most popular protein-rich foods. If the buddies eat without chicken skin, most of these calories come from protein.


Chicken breasts are also easy to cook, and if done right, they taste great.

Protein content: about 20 grams of protein per 100 grams of skinless chicken breast, 133 calories.

3. Lean beef

Lean beef is high in protein and delicious. It is rich in iron, vitamin B12, and plenty of other important nutrients.



Protein content: Approximately 21 grams of protein and 110 calories per 100 grams of lean beef.

4. Milk

Many friends are intolerant to milk, but it is undeniable that milk has high nutritional value and is an excellent source of high-quality protein.

Milk contains almost every nutrient required by the human body. It has very high levels of calcium, phosphorus and riboflavin (vitamin B2).


Protein content: 1 cup of low-fat milk contains about 9.7 grams of protein and 137 calories.

5. Cheese

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



Protein content: about 25 grams of protein per 100 grams, with 320 calories.

Other types of high-protein cheeses are Parmesan, Swiss, Mozzarella and Cheddar.

6. Whey Protein Supplement

When you are unable to cook due to time constraints, you can choose to add protein.

Whey protein is a high-quality protein from dairy products that have been shown to be very effective at building muscle mass and can help reduce weight.



Protein content: There are differences between brands. Buddy's forthcoming protein powder contains up to 72.5 grams of protein per 100 grams.

7. Oats

Oats is one of the healthiest grains on the planet and is rich in healthy fiber, magnesium, manganese, vitamin B1 and several other nutrients.


Protein content: A cup of poached oats has about 5.9 grams of protein and contains 166 calories.

8. Almond

Almonds are a popular nut that is rich in important nutrients, including fiber, vitamin E, manganese, and magnesium.


Protein content: It contains about 23 grams of protein per 100 grams and has 570 calories. It can be eaten in small amounts when losing weight.

Other high-protein nuts include pistachios, cashews, and peanuts, but it should be noted that although the protein content of peanut butter is high, it should not be eaten because it is "salty".

9. Pumpkin Seeds

Pumpkin contains edible seeds, called pumpkin seeds. Pumpkin seeds are rich in nutrients such as iron, magnesium and zinc.


Protein content: 100 grams of pumpkin seeds kernels contain 33 grams of protein and about 570 calories. Use only a small amount during weight loss.

Other high protein seeds are linseed, sunflower and chia seeds.

10. Lentils

Lentils are a type of legume. It is rich in fiber, magnesium, potassium, iron, folic acid, copper, manganese and various other nutrients.

Lentils are the best source of plant-based protein in the world, and if you're a vegetarian, it's excellent food.


Protein content: 100 grams of lentils contain about 9 grams of protein and 115 calories.

Other high-protein beans are soy, kidney beans, and chickpeas.

According to key man

The importance of adequate protein intake in the implementation of a dietary folk's carbon-controlled diet should not be underestimated.

The first important point of a carbon-control diet is to control carbon, control carbohydrates within a reasonable range, and meet the needs of the body (50-100 grams of coarse grain carbohydrates per day under reduced-fat conditions) to mobilize fat to break down and provide fuel for the body.

The second important point is to increase protein intake, accelerate the burning of body heat, increase satiety, maintain muscle, and prevent rebound.

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