Here are 16 delicious foods that are high in protein.
* Getting enough protein on a daily basis is essential for your overall health.
* What we think of as “protein” is actually a large category of molecules.
* They give structure and support to your cells and are necessary for immune function, movement, chemical reactions, hormone synthesis, and more
Here are 16 delicious foods that are high in protein.
* 1. Eggs: One large egg (50 grams) provides 6.3 grams of protein
2.Almonds: One ounce (28.35 grams) of almonds provides 6 grams of protein
* Other high protein nuts include pistachios, which deliver 5.73 grams per 1-ounce (28.35 gram) serving and cashews, which contain 4.34 grams of protein per 1-ounce (28.35-gram) serving
* 3. Chicken breast: One half of a chicken breast (86 grams) provides 26.7 grams of protein
* 4. Cottage cheese: One cup (226 grams) of cottage cheese provides 28 grams of protein
* Other high protein cheeses include cheddar cheese, which provides 3.96 grams of protein per 17-gram slice, and mozzarella, which provides 6.29 grams of protein per 1 ounce (28.35 grams)
* 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: One cup (246 mL) of dairy milk provides 8.32 grams of protein
* 7. Lentils: One hundred grams (about 1/2 cup) of cooked lentils provides 9.02 grams of protein
* Other high protein legumes include chickpeas, which provide 7.05 grams of protein per 100 grams cooked, and black beans, which provide 8.86 grams of protein 100 grams cooked.
* 8. Lean beef: A 3-ounce (85-gram) serving of lean beef provides 24.6 grams of protein.
* 9. Fish: All types of fish are high in protein. For example, half a salmon fillet (124 grams) provides 30.5 grams of protein, while a cod fillet (180 grams) provides 41 grams of protein.
10. Quinoa: One cup (185 grams) of cooked quinoa provides 8 grams of protein
* 11. Protein powders: Whey protein powder provides about 16.6 grams of protein per scoop (28.6 grams), while pea protein provides 15 grams of protein per scoop (20 grams).
Note that the protein content per scoop differs between products, even when the scoop size is the same.
Check the label of the products you’re interested in for their specific protein content.
12. Ezekiel bread: One slice (60 grams) of Ezekiel bread provides 6 grams of protein (36).
13. Pumpkin seeds: A 1/4 cup (29.5 grams) of pumpkin seeds provides 8.8 grams of protein.
Other high protein seeds include sunflower seeds, which provide 7.25 grams per 1/4-cup (35-gram) serving, and flax seeds, which provide 7.5 grams of protein per 1/4-cup (42-gram) serving.
14. Turkey breast: A 3-ounce (85-gram) serving of turkey provides 25.6 grams of protein
15. Shellfish: A 3-ounce (85-gram) serving of cooked clams provides 21.8 grams of protein, while the same serving of shrimp provides 20.4 grams of protein.
16. Peanuts and peanut butter: A 1-ounce (28.35-gram) serving of peanuts provides 7.31 grams of protein, while a 2-tablespoon (32-gram) serving of smooth peanut butter provides 7.2 grams of protein.