Top 10 Protein Foods - Power Up Your Diet for Muscle Growth
by Surya
Updated Apr 24, 2023
High Protein Foods
Proteins are vital for the human body and serve as building blocks for body tissues while also acting as a fuel source. They provide 4 kcal (17 kJ) of energy per gram, similar to carbohydrates. The amino acid composition is the most crucial aspect of proteins from a nutritional perspective. Proteins are chains of amino acids linked together by peptide bonds, which are broken down into smaller polypeptide chains via hydrochloric acid and protease during digestion. Essential amino acids, which cannot be biosynthesized by the body, must be obtained from the diet to prevent protein-energy malnutrition and death. There are nine essential amino acids, including phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine. There are also five amino acids that the body can synthesize and six conditionally essential amino acids whose synthesis may be limited in specific pathophysiological conditions. Dietary sources of protein include legumes, nuts, grains, seeds, meats, dairy products, fish, eggs, edible insects, and seaweeds.
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Top 10 Protein Foods
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S.No
Protein Foods
Eggs
Almonds
Chicken Breast
Cottage Cheese
Greek Yogurt
Milk
Lentils
Lean Beef
Fish
Quinoa
1. Eggs
Whole eggs are a highly nutritious food, as they contain not only protein but also a wealth of vitamins, minerals, healthy fats, and antioxidants. Selenium, vitamins B12 and A, and choline are just a few of the many beneficial nutrients found in whole eggs. Although egg whites are a good source of protein, it is important to consume the whole egg to obtain the full range of nutrients. Contrary to the belief that egg yolks are unhealthy due to their cholesterol content, research has shown that whole eggs are actually very beneficial and may even help prevent chronic diseases. This makes whole eggs a great addition to most people's diets, especially during pregnancy and breastfeeding when the choline content in eggs is particularly important for growth and development.
2. Almonds
Almonds are a type of tree Nishat is known for their high nutritional value. They contain fiber, vitamin E, manganese, and magnesium, as well as plant-based protein, making them an excellent addition to any diet. Eating almonds regularly may provide numerous health benefits, such as reducing the risk of heart disease by decreasing high blood pressure and LDL (bad) cholesterol levels. To increase your intake of almonds, consider incorporating them into plant-based meals like grain bowls and salads. Other types of nuts that are high in protein and beneficial for health include pistachios and cashews, which can also be easily added to meals or eaten as a snack.
3. Chicken Breast
If you're looking for protein-rich food to add to your diet, chicken breast is an excellent choice. Along with being a great source of protein, chicken also provides a range of important nutrients like B vitamins, zinc, and selenium. Chicken breast is also easy to prepare and can be used in a variety of dishes to make them more satisfying. Consider adding sliced chicken breast to salads, stir-fries, and soups to increase the protein content and make these meals more filling. Just half of a chicken breast, which weighs 86 grams, can provide you with as much as 26.7 grams of protein.
4. Cottage Cheese
Cottage cheese is a great choice for those looking for a low-fat, low-calorie food that's high in protein. This type of cheese is a rich source of nutrients like calcium, phosphorus, selenium, vitamin B12, and riboflavin. It's also been shown to be just as filling as eggs, making it an excellent option for a satisfying meal or snack. For a quick and easy high-protein breakfast, try pairing cottage cheese with fresh fruit. Just one cup (226 grams) of cottage cheese can provide as much as 28 grams of protein. If you're interested in incorporating other types of high-protein cheeses into your diet, consider cheddar cheese, which provides 3.96 grams of protein per 17-gram slice, or mozzarella, which provides 6.29 grams of protein per 1 ounce (28.35 grams).
5. Greek Yogurt
Greek yogurt is a thick and creamy type of yogurt that's packed with protein. It's also a great source of important nutrients like calcium, vitamin B12, vitamin A, selenium, and zinc. The slightly tart flavor of Greek yogurt makes it a versatile ingredient that can be used in both sweet and savory dishes. Consider adding it to smoothies, soups, salad dressings, baked goods, or just enjoying it with some fresh fruit and nuts. When purchasing Greek yogurt, make sure to choose products that are free of added sugars. One 7-ounce (200-gram) container can provide up to 19.9 grams of protein. Other yogurt products that are high in protein include unsweetened low-fat yogurt, which provides 11.9 grams of protein per 8-ounce (227-gram) container, and kefir, which provides 9.21 grams of protein per 1 cup (243 mL).
6. Milk
Dairy milk is a nutrient-rich beverage that contains a little of almost all the essential nutrients the body requires, including high-quality protein, vitamins, and minerals such as calcium, phosphorus, and riboflavin. While some people with lactose intolerance may not be able to consume milk and other dairy products, lactose-free alternatives are now available, such as lactose-free milk, cheese, and yogurt. Non-dairy milk options, such as coconut milk and cashew milk, maybe a good substitute for milk in some instances, but they generally contain lower levels of protein and lack the same nutritional value. If you can consume dairy milk, including lactose-free milk, it can be an excellent way to increase your protein intake as a single cup (246 mL) of dairy milk provides 8.32 grams of protein.
7. Lentils
Lentils are an excellent source of plant-based protein and are particularly suitable for vegetarians and vegans. They are also packed with other essential nutrients such as fiber, magnesium, potassium, iron, copper, and manganese. Regular consumption of lentils and other legumes has been linked to a lower risk of health problems like heart disease and fatty liver disease. Cooked lentils provide 9.02 grams of protein per 100 grams (about 1/2 cup). Additionally, chickpeas and black beans are also excellent high-protein legume options, providing 7.05 and 8.86 grams of protein per 100 grams cooked, respectively
8. Lean Beef
Lean beef is an excellent source of protein, as well as essential nutrients like bioavailable iron, zinc, selenium, and vitamins B12 and B6. While red meat can be part of a healthy diet, it's best to consume it in moderation. High consumption of red meat has been associated with an increased risk of developing certain health conditions such as colorectal cancer. To reduce your intake of red meat, consider incorporating more plant-based protein, fish, and poultry into your diet. A 3-ounce (85-gram) serving of lean beef provides 24.6 grams of protein.
9. Fish
Fish is a great source of protein and essential vitamins and minerals, such as iodine, selenium, and vitamin B12, which are vital for maintaining good health. Those who eat a lot of fish tend to have a lower risk of health issues like heart disease and type 2 diabetes. Fatty fish, such as salmon and herring, are particularly rich in omega-3 fatty acids, which provide numerous health benefits, including supporting heart health. All types of fish are high in protein, with a 124-gram half-fillet of salmon containing 30.5 grams of protein and a 180-gram cod fillet containing 41 grams of protein
10. Quinoa
Although commonly referred to as a grain, quinoa is a seed that's considered a pseudocereal. It's a popular food in the wellness community due to its high fiber, folate, copper, iron, and zinc content. Additionally, quinoa is higher in protein than many grains, and it's often considered a complete protein because it contains all nine essential amino acids that the body can't produce on its own. However, it doesn't have sufficient amounts of amino acids like lysine, so experts suggest that it's a "nearly complete" protein. For vegetarians and vegans who want to ensure they're getting all nine essential amino acids, quinoa can be an important part of their diet. It's versatile and can be used in a variety of dishes like grain bowls, soups, and porridge.
Best Sources of Protein
The top five protein-rich foods include meatless options that offer valuable nutrients like vitamins, minerals, and fiber, which are not present in chicken and fish. Unlike red meat, which contains unhealthy fats, white meats, and fish can be healthier alternatives. Johns Hopkins nutritionists highlight the benefits of these meatless options and provide insights into their health benefits.
S.No
Details
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Egg 2
Tree Nuts 3
Legumes 4
Soy 5
Yogurt
(Breast Health, Eyes, Weight management)
(Cholesterol, Cancer, Brain health, Skin)
(Diabetes and cholesterol, Cancer, Weight management)
(Heart health and cholesterol, Hair, teeth, bones, Mood, PMS, migraines, Weight management)
(Digestive health,Bone health)
Which is the World's No 1 Protein Food?
Eggs are considered one of the healthiest and most nutritious foods due to their high protein content and essential nutrients, including vitamins, minerals, healthy fats, and antioxidants. Whole eggs provide a substantial amount of protein, but egg whites are nearly pure protein. Including eggs in your daily diet is recommended, and they can be consumed in various ways such as boiled, omelets, scrambled eggs, or even added to protein shakes for an additional protein boost.
Top 10 Protein Foods-FAQ
Protein is essential for building and repairing tissues, and it is also important for the production of enzymes, hormones, and other molecules in the body. Consuming protein-rich foods can help support muscle growth, improve bone health, aid in weight loss, and provide a feeling of fullness.
Some high-protein snacks include Greek yogurt, hard-boiled eggs, nuts, cheese, and beef jerky. These snacks are convenient and easy to take on-the-go, and they can help keep you feeling full and satisfied between meals.
The top 10 high-protein foods are: chicken breast, turkey breast, fish, tofu, lentils, Greek yogurt, beans, nuts, eggs, and lean beef.
The amount of protein in these foods varies, but on average, they contain between 20-30 grams of protein per serving.
Consuming too much protein can put a strain on your kidneys and liver, and may also increase your risk of developing osteoporosis. It is important to consume protein in moderation and as part of a balanced diet.