21 Delicious Foods Containing High Proteins
Proteins consist of a number of amino acids that the body needs to function properly.
There are several benefits of proteins that are vital to the body, such as maintaining a good immune system, to the process of forming cells and body tissues.
Following are the benefits of protein for the body:
- Contributes greatly to the formation of bones, muscles, cartilage, skin and blood in the body.
- Contributing to the formation of hormones in the body.
- Producing antibodies to strengthen the body’s immunity.
- Encourages the production of keratin which strengthens hair, collagen and elastin for healthy skin, etc.
- It is very important for the growth of children, adolescents, and pregnant women and their fetuses.
Here is a list of delicious foods high in protein:
- Fish (General)
- Low Saturated Fat Beef
- Chicken breast
- Almond nut
- Tuna fish
- Black Beans
- Biji divided
The following explanation is below:
Whole eggs are among the healthiest and most nutritious foods in the world. Eggs are rich in nutrients such as vitamins, minerals, protein, healthy fats, and antioxidants.
Eggs contain high protein. One large egg contains 6 grams of protein, with 78 calories.
According to the US Department of Agriculture Nutrient Laboratory Data, chicken egg white contains more protein than egg yolk.
A large portion of egg white contains 3.6 grams of protein, while egg yolks contain 2.7 grams of protein.
The difference in the amount of protein intake between white and egg yolks is not so far, it’s just that protein in egg white is a high-quality complex protein.
Where protein complexes contain various types of essential amino acids that are important for the body.
2. Lentil beans
Lentils are a type of pea, which contains fiber, magnesium, potassium, iron, folate, protein and various other nutrients.
Lentils are one of the best sources of vegetable protein in the world. A cup (198 g) of boiled lentils contains 19 grams of protein, with 230 calories.
If you find it hard to find lentils, other types of beans that are rich in protein are soybeans, kidney beans and beans.
3. Fish (In General)
Very healthy fish consumed because it contains essential nutrients, especially omega-3 fatty acids which are very beneficial for heart health.
The protein content in fish varies greatly (depending on the type). Salmon contains 46% protein, with 19 grams per 3-ounce (85 g).
The composition of animal protein in fish is not much different from the content of other animal proteins.
It’s just special that fish contain healthy fatty acids that are beneficial to the body.
The content of omega 3 fatty acids in fish is generally much higher than other sources of animal protein. Where in fish contains important natural compounds such as PUFA, EPA and DHA.
Fish is rich in animal protein, besides it contains unsaturated fatty acids, omega, iron, zinc, iodine, magnesium, selenium, fluoride, and coenzyme Q10.
4. Low Saturated Fat Beef
Lean beef has very high protein, besides its delicious taste.
Besides being rich in protein, beef is also rich in iron, vitamin B12, calcium and a large number of other important nutrients.
In 85 g portions of low-fat beef generally contain 22 grams of protein, with 184 calories.
Although many say that red meat (one of which is beef) has unhealthy saturated fats, it doesn’t mean you shouldn’t eat it at all.
Beef remains a high source of animal protein and is very important for the body.
In order to avoid saturated fats and high calories, then treat beef in a healthy way, avoid cooking by frying.
Frying beef will cause added calories to food. When the meat is fried, the oil will be absorbed which causes a large addition of calories.
Therefore, you should cook pieces of beef by roasting, making soup, or sautéing.
In addition, beef is like other protein sources, such as fish and chicken. Food sources of animal protein should be varied so that you get a variety of important nutrients. Every food has different nutrients.
5. Chicken Meat
Chicken meat is one of the protein-rich foods that are also very popular. Unlike beef, which includes red meat, chicken meat is a type of white meat so you can be safer from saturated fat.
It’s just recommended to eat chicken without skin. If you eat chicken without skin, then most of the calories you get come from protein.
Chicken breast parts have high protein content, fiber and are very low in fat.
One skinless roast chicken breast contains 53 grams of protein, with only 284 calories.
Another thing, chicken meat contains tryptophan amino acid which is useful to relieve stress and depression, increase serotonin levels in the brain, and improve a good mood.
Almonds are a popular type of bean and are also healthy for consumption. It contains many important nutrients such as fiber, vitamin E, manganese, magnesium and protein.
In an ounce (28 g) almond nut contains 6 grams of protein, with 161 calories.
Some of the benefits of eating almonds are reducing the risk of colon cancer, lowering cholesterol, stabilizing blood pressure, preventing heart disease, controlling blood sugar levels, helping to lose weight, etc.
Other types of nuts that are rich in nutrients and high in protein are pistachios and cashews.
Cut of Tuna Meat
Tuna is a type of fish that is quite popular in the community, it is not difficult to get tuna.
Tuna is low in fat and calories, but contains high protein and some other important nutrients.
Tuna contains a number of omega-3 fats that are important for heart health and brain development.
On the protein content of tuna, in a cup (154 g) there were 39 grams of protein with only 179 calories.
Shrimp are low in calories, but very rich in nutrients such as vitamin B12, calcium, selenium, protein and others. Shrimp is one type of seafood that is highly nutritious.
Like fish, shrimp also contains lots of omega-3 fatty acids. Shrimp has a high protein content that contributes to the process of forming body cells, producing enzymes and hormones, to repair body tissues.
In 3 ounces (85 g) shrimp, contained 18 grams of protein with only 84 calories.
The calcium content in shrimp is useful for the growth of bones and teeth, the formation of body muscles and maintaining nerve function.
Other benefits of eating shrimp are reducing the risk of heart disease, reducing triglyceride levels, and preventing depression, Alzheimer’s, asthma and arthritis.
As a notice, eating shrimp has the potential to cause an allergic reaction in some people.
Quinoa with Corn Mix
Quinoa is a healthy grain consumed and classified as superfood which is very popular in the world.
In it contains lots of vitamins, minerals and fiber, antioxidants and proteins
Taking quinoa provides many health benefits. In one cup (185 g) mature quinoa contains 8 grams of protein with 222 calories.
Actually, lately the public awareness about the importance of healthy food has increased, this has made Quinoa increasingly ogled by the Indonesian people.
Protein content in quinoa is excellent for growing children.
Consumption of quinoa is also beneficial for regulating blood sugar levels, increasing HDL, counteracting free radicals, and good for consumption by celiac sufferers.
Oatmeal contains high fiber, magnesium, manganese, protein, thiamin (vitamin B1) and several other nutrients.
Half a cup of oatmeal contains about 13 grams of protein. There are many benefits of oatmeal for body health, so it is recommended that you occasionally start changing the menu for rice with oatmeal.
Oatmeal contains fiber that is beneficial for digestion. Other benefits include lowering bad cholesterol, sugar and insulin in the blood, maintaining an ideal body weight (so as not to be overweight), and reducing the risk of heart disease.
Broccoli is a very healthy vegetable. Nutrients in broccoli vegetables are vitamin C, vitamin K, fiber, potassium, including protein.
Broccoli is very high in protein compared to most vegetables. Broccoli is also rich in various bioactive nutrients that help protect the body from cancer.
In a cup (96 grams) chopped broccoli contains 3 grams of protein with only 31 calories.
Consumption of broccoli is useful to help lower cholesterol, launch bowel movements, strengthen the body’s immunity, good for bone health, prevent complications of diabetes, and contribute to the prevention of colon and lung cancer.
Milk is commonly known to be very nutritious, milk can be a source of high-quality protein that is very good for health.
Milk is also very high in calcium, phosphorus and riboflavin (vitamin B2). In a cup of milk contains 8 grams of protein with 149 calories.
Yogurt, especially Greek yogurt is a very thick type of yogurt. In addition, it tastes delicious, has a soft texture, and is rich in nutrients.
Yogurt intake generally contains high protein, besides also contains many other important nutrients. Choose yogurt without added sugar.
Eating yogurt is beneficial for digestive health, provides energy for the body, helps lower blood pressure, maintain bone health, and strengthen the body’s immunity.
Corn has around 15.6 g of protein per cup. In addition, corn also contains lots of fiber, minerals and calcium.
15. Black beans
Black beans are a source of protein that is easily available and cheap. Black beans can be prepared for many things, as a very versatile ingredient when preparing food.
Salmon is rich in omega-3 fatty acids which are very important for the body. In addition there are many other important nutrients in salmon.
Salmon is also an excellent source of protein. Many health benefits can be obtained from consuming salmon, it’s just that the price of this fish is quite expensive.
Potatoes are known as foods that are high in carbohydrates, but besides that potatoes are also a good source of nutrition, including protein.
One medium sized potato and skin contains more than 4 g of protein. You can routinely consume potatoes, but don’t overdo it because it’s feared that you take too many calories.
Cauliflower has a lot of protein, besides also very few calories. One cup of chopped cauliflower contains 27 calories and 2 g of protein.
Tempe is a good source of protein. Tempe comes from soybeans, like tofu. However, tempeh contains a higher amount of protein than tofu.
Half a cup of tempeh contains about 17 g of protein. Tempe can be an excellent alternative food intake.
Peas are cheap and easy to obtain. It contains high protein, folate, and complete vitamins and minerals (such as vitamins A, C, B1, B6, potassium, magnesium, iron, zinc and manganese).
21. Biji Chia
These small seeds contain more than 5 g of protein per ounce. Besides protein, chia seeds also contain fiber, omega-3 and calcium.
Many people like to add chia seeds to smoothies or salads for extra health benefits.