Organs muscles, skin, and hormones. Your body needs protein to maintain and repair tissues. Meanwhile, children need it for growth.
Studies show that eating protein can also help you lose weight and belly fat while increasing your muscle mass and strength.
A diet that is high in protein may also help lower blood pressure, fight diabetes, and more.
The Reference Daily Intake (RDI) for protein is 46 grams for women and 56 grams for men.
However, many health and fitness experts believe you need more than that to function optimally.
Here is a list of 20 delicious foods that are high in protein.
1. Eggs
Whole Eggs are among the healthiest and most nutritious foods available.
They’re an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that you need.
Whole eggs are high in protein.
Egg and foods containing egg are not suitable for people with an egg allergy.
Protein content: 33% of calories in a whole egg. One large egg has 6 grams of protein and 78 calories.
2. Almonds
Almond are a popular type of tree nut.
They are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium.
Almonds are not suitable for people who have a nut allergy.
Protein content: 15% of calories. 6 grams and 164 calories per ounce (28 grams).
Other high protein nuts
Pistachios (13% of calories) and cashews (11% of calories).
3. Chicken breast
Chicken breast is one of the most popular protein-rich foods.
If you eat it without the skin most of its calories come from protein.
Chicken breast is also very easy to cook and versatile. It can taste delicious in a wide range of dishes.
Protein content: 75% of calories. One roasted chicken breast without skin contains 53 grams and only 284 calories.
4. Oats
Oats are among the Healthiest Grains.
They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients.
Protein content: 14% of calories. One cup of oats has 11 grams and 307 calories.
5. Cottage cheese
Cottage Cheese is a type of cheese that is low in fat and calories.
It’s rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.
Protein content: 69% of calories. One cup (226 grams) of low fat cottage cheese with 1% fat contains 28 grams of protein and 163 calories.
Other types of cheese that are high in protein
Parmesan cheese (38% of calories), Swiss cheese (30%), mozzarella (29%), and cheddar (26%).
6. Greek yogurt
Greek Yougurt , also called strained yogurt, is a very thick type of yogurt.
It pairs well with sweet and savory dishes. It has a creamy texture and is high in many nutrients.
Protein content: 69% of calories. One 6-ounce (170-gram) container has 17 grams of protein and only 100 calories.
When buying Greek yogurt, opt for one without added sugar. Full fat Greek yogurt is also high in protein but contains more calories.
Similar options
Regular full fat yogurt (24% of calories)
7. Milk
Milk contains a little of nearly every nutrient that your body needs.
It’s a good source of high quality protein, and it’s high in calcium, phosphorus, and riboflavin (vitamin B2).
If you are concerned about your fat intake, low or zero fat milk is an option.
consuming milk can lead to gastrointestinal symptoms. People with a milk allergy can likewise experience severe symptoms, so dairy milk is not a suitable option for them either.
For those who wish to drink milk but either cannot tolerate it or follow a purely plant-based diet, altetnatives include soy milk.
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