10 High-Protein Foods for Daily Consumption
Hafana.com – Many people debate the advantages and disadvantages of carbohydrates and fats. But what is undoubted, protein is a type of nutrient that is needed by the body. Protein provides many benefits for our body. These nutrients can help us reduce weight quickly and increase muscle strength and mass.
Every day, every man is recommended to consume at least 56 grams of protein. Meanwhile, women are recommended 46 grams. However, many experts argue that our needs are actually far greater than the number of recommendations.
In fact, a study says that consuming protein double the number of daily recommendations makes the process of muscle formation faster and also keeps the body’s metabolism high. Meanwhile, not all foods have the protein content the body needs.
Here is a list of 10 protein-rich foods that we can treat for daily consumption.
A whole egg is one of the most nutritious foods on the planet. Eggs are very rich in vitamins, proteins, minerals, healthy fats, protective antioxidants for eye health, and good nutrition for brain development. Egg white is almost completely composed of protein. Meanwhile, a whole egg contains at least 6 grams of protein, which is 35% of the total nutritional content of the egg.
- Almond seeds
Almonds are seeds from almond trees from the Middle East, India, and North Africa. These seeds are full of important nutrients such as fiber, vitamin E, manganese, and magnesium. In 100 grams of almonds, it contains 21 grams of protein which constitutes 13% of the total nutritional content. Besides being rich in protein, almonds also contain unsaturated fats which can reduce cholesterol LDL levels in the body.
- Chicken breast
Chicken breast has a high protein content and is also easily processed into cooking. Many high-protein diet menus that use chicken breast as ingredients, such as for complementing salads or soup mixes. Because it’s easy to get, chicken breast is also a favorite source of everyday protein. If we consume a piece of chicken breast without skin, we can get 31 grams of protein (80% of total calories) per 100 grams of food.
- Oat seeds
Oat is one of the healthiest grains on Earth. Oat is full of healthy fiber, magnesium, manganese, thiamin, and other nutrients. 15% of the calories from oats are protein. Half a cup of raw oats gives us 303 calories, with 13 grams of protein. Among other cereals, oats have the highest protein content that can be an alternative protein content in eggs and milk.
The miracle of milk has been famous since ancient times. Unfortunately, many adults in the world are allergic to these nutrient-rich drinks. However, if you are tolerant and can enjoy it, milk can be a source of high-quality protein. This drink contains almost all the nutrients the body needs. Cow’s milk is especially high in calcium, phosphorus and vitamin B2. A cup of milk contains 149 calories, of which 21% comes from protein, equivalent to 8 grams.
- Cheese Cottage
Cottage cheese is a type of cheese that has a sour taste and is made from fermented milk. This cheese tends to be very low in fat and calories. Remarkably, this cheese is full of calcium, phosphorus, selenium, vitamin B12, riboflavin, and various other nutrients. 59% of the calories it produces is protein. Every 226 grams of this cheese contains at least 27 grams of protein with 194 calories. Apart from this cheese, cheese cheese, Swiss cheese, mozzarella, and cheddar cheese are also classified as high in protein.
- Greek Yogurt
Greek yogurt is a type of yogurt that is very thick. It tastes very delicious with a soft texture like cream and high nutritional content. Fat-free yogurt has a protein of 48% of the total amount of calories. This 6-ounce cheese contains only 100 calories with 17 grams of protein, ideal for our daily meals. Make sure you choose greek nonfat yogurt without sugar. Greek yogurt with fat is also very high in protein, but unfortunately, it is also high in calories.
Broccoli is a very healthy vegetable, rich in vitamin C, vitamin K, fiber and potassium. In addition, vegetables that are still included in the cabbage family also contain various bioactive nutrients that are believed to fight cancer. For each calorie produced, broccoli is classified as a vegetable that is very high in protein compared to other vegetables. 96 grams of broccoli contains 3 grams of protein with only 31 calories. It is recommended not to boil broccoli so that the nutritional content is not lost.
- Non-Fat Meat
Meat is famous for being high in protein and is also one of the most delicious dishes. These foods are rich in iron, vitamin B12, and other important substances. A piece of cooked 85 grams of meat contains 184 calories, 53% of which comes from protein, which is 22 grams. But for a low carbohydrate diet menu, it can also be added with fatty meat so that nutritional intake remains balanced.
Tuna is a very popular type of fish. This fish is low in fat and calories, so most of its nutritional content is composed of protein. Unmitigated, 94% of the calories we get from tuna come from protein. Like other fish, tuna also contains many other nutritional sources needed by the body, especially omega-3 fatty acids. 154 grams of tuna contains 39 grams of protein, with 179 calories.
Well, that’s 10 sources of delicious food loaded with protein. These foods will help us maintain and shape the body’s muscles, whatever type of diet we choose. Have a healthy life!