Proteinous foods play many vital roles in the body; they are required for the proper functioning, structure, and regulation of organs and tissues in the body. Simply put, proteins are body-building food; they help regenerate new cells and maintain the function of the cells.
Proteins are a broad class of molecules that help in cell structure, immunological function, mobility, chemical reactions, hormone synthesis, and other processes. They are all composed of little building pieces known as amino acids. Nine of them are essential, meaning your body need them but cannot produce them on its own, so you must obtain them through your food.
Protein is not only necessary for good health, but it can also help you feel full and content, which promotes a healthy body weight.
Some of the greatest foods high in protein that one can eat are listed below.
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Proteinous Foods
1. Beef
Beef is one of the most delicious and common proteinous foods; it has so many nutritional benefits. However, you will get more protein content from lean beef than from fatty cuts of meat. Three ounces (85g) of cooked beef with 10% fat has approximately 184 calories with 22 grams of proteins which means the protein content is 53% of the total calories.
2. Egg
Eggs are very nutritious and high in protein because they contain all the amino acids needed in the body. Eggs have 35% protein, and it is essential to know that the egg white contains about 60% of its protein while the yolk contains most of the minerals, vitamins, and antioxidants.
3. Chicken Breast
Chicken breast is another excellent protein-rich food; the reason is that most of the calories in chicken breast are undiluted protein, making up about 80% of it. Grilled chicken breast without its skin comprises 248 calories and has 50 grams of protein.
4. Milk
If you are looking for one of the proteinous foods that is very easy to acquire, milk would be the perfect option. Milk contains a small amount of every nutrient the human body needs, and its protein content is up to 21% of its total calories. So you can get 8 grams of protein from 1 cup of whole milk, which contains about 149 calories.
5. Greek yogurt
Greek yogurt, often known as strained yogurt, is a thick, high-protein yogurt. It has a creamy texture and contains a variety of minerals, including calcium, vitamin B12, vitamin A, selenium and zinc.
One 7-ounce (200-g) jar of gree yogurt has 19.9 grams of protein.
Other high-protein yogurt products include unsweetened low-fat yogurt, which gives 11.9 g of protein per 8-ounce (227-g) container, and kefir, which delivers 9.21 g of protein in one cup (243 mL).
6. Oat
Oats provide around 10.7 g of protein per cup (81 g). They also contain complex carbs. Raw oats are as simple to cook as oatmeal, and they can be flavored with a number of nutritious ingredients, including fruits and nuts.
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7. Cottage Cheese
There are different types of cheese with unique nutritional benefits, but cottage cheese is one of the protein-rich foods you can try. It has a very high protein content which is about 59% of its total calories, and it is also low in fat and calories. Cottage cheese of 194 calories contains 27 grams of protein.
8. Fish
Fish is filled with various nutrients that are beneficial for the body, and it is very delicious. It is one of the most popular proteinous foods. Aside from protein, fish contains selenium, vitamin B12, potassium, magnesium, and much more. The amount of protein in fish depends on the type of fish, but they are all protein-rich foods.
9. Okra
Okra is another popular protein-rich food that is both nutritious and low in calories. They have a relatively high protein content compared to other vegetables, so much so that 100 grams of okra contains 33 calories and 1.9g of protein.
10. Lentils
Lentils are an excellent source of plant-based protein. They include not just this essential macronutrient, but also antioxidants, fiber, folate, vitamins, magnesium, potassium, iron, copper, and manganese. According to studies, people who eat lentils and other legumes on a daily basis are less likely to develop health problems such as heart disease and fatty liver disease.
11. Almonds
Almonds are one of the most nutritious proteinous foods; they have the highest amount of protein amongst other nuts. Aside from the high protein content, they are also loaded with many key nutrients like manganese, fiber, magnesium, and vitamin E. Almonds’ protein content is about 13% of their total calories; 28g of almonds has 161 calories and contains 6 grams of protein.
12. Snail
Snails are delicious and rich in protein and other crucial nutrients, including iron, selenium, and vitamin B12, to name a few. They are very low in calories; 100g of snail serving contains 90 calories and 16.5 grams of protein.
13. Whey Protein Powder
Whey protein powder is a popular supplement for bodybuilders and athletes looking to gain muscle mass and strength. This powder is formed from proteins contained in the liquid portion of milk that are left over after cheese manufacture. It has the potential to significantly increase a person’s protein intake. Whey protein powder provides about 16.6 g of protein per scoop (28.6 g), while pea protein provides 15 g of protein per scoop (20 g)
14. Chia Seeds
Chia seeds are small but mighty and have numerous benefits; they are packed with a lot of nutritional punch and a high protein content compared to other plants. You can get 4 grams of protein and 137 calories from just two tablespoons of chia seeds. They can be added to your meals and smoothies to increase the protein content in your diet.
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15. Groundnut / Peanuts / Peanut Butter
Groundnut, peanuts, or peanut butter is delicious and one of the best proteinous foods; it is very high in fibre and other valuable nutrients. 28 grams of groundnut has approximately 7 grams of protein with 159 calories.
16. Sardine
Sardine is also very common; it is rich in protein and also a significant source of natural calcium. 92 grams of sardine has about 23 grams of absorbable protein and is a host of beneficial nutrients like vitamins B12 and D.
17. Quinoa
Quinoa is one of Nigeria’s oldest and most popular proteinous foods; the grain is high in protein, fibre, and other crucial minerals and vitamins. 185 grams of cooked quinoa has 222 calories ad 8 grams of protein, about 15% of its total calories.
18. Broccoli
Broccoli Compared to many other vegetables, broccoli has a higher protein content. If a person prioritizes their protein consumption, they might pick it over other vegetables. A cup (91 g) of finely chopped raw broccoli provides about 2.57 g of protein and is high in potassium and folate, among other nutrients. This vegetable has only about 30.9 calories per cup, making it another low-calorie option.
19. Cauliflower
Similar to broccoli, cauliflower has a high protein content relative to its low calorie content. Chopped cauliflower has 2.05 g of protein and 27 calories per cup (107 g).
20. Tuna
Tuna is a type of fish that is low in calories and fat. It is a pure source of protein, and like other types of fish, it contains an ample amount of omega-3 fatty acids and other vital nutrients. 154g of canned tuna has about 179 calories and 39 grams of protein.
21. Shrimp
Shrimp is a fantastic seafood rich in protein and contains various nutrients like vitamin B2, omega-3 fatty acids, and selenium. 85g of cooked shrimp has 18 grams of proteins and 84 calories. Protein occupies 82% of the total calories in shrimp.
22. Avocados
Avocados Avocados have good amounts of fiber, potassium, and unsaturated fat in addition to protein and unsaturated fat.The protein content of one cup (230 g) of pureed avocado is 4.51 g.
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The importance of proteinous foods in our diet cannot be over-emphasized. Aside from their essential functions in the body, it is also necessary for other purposes like weight loss and muscle building. It may also interest you to know that your nails, skin, muscles, bones, hair, and some hormones are made up of proteins, so the body can not function well without them.
If you have not been consuming enough proteins, this is the best time to change your diet, and this guide has given you the best ideas for protein-rich foods for a better and healthier life.
Frequently Asked Questions
What foods are extremely high in protein?
Lean meat, chicken, and seafood are typical high-protein foods. However, eggs, beans, almonds, seeds, and soy products all contain protein.
How can I acquire 100-150g of protein per day?
By selecting foods high in protein at each meal, you can consume up to 100g of protein per day. This can include Greek yogurt, chicken breast, or salmon fillet. Peanuts, beans, and tofu are all plant-based options that can help you achieve your objective.
How can I consume more protein?
You can improve your protein intake by consuming high protein meals at every meal, such as lean meat, poultry, seafood, dairy products, or eggs. You can also consume plant-based proteins including beans, lentils, nuts, and seeds.
