Previously we have delved into why protein is important, how to know if you’re lacking protein and in what ways protein boosts your digestive health. Today, let us identify what are some of the 10 high-protein foods to power up your day with this important macronutrient.
Eggs are a great source of high-quality protein and are highly digestible, with one large egg containing around 6 grams of protein and around 9 essential amino acids that are essential for growth, development and repair. They are also rich in vitamins and minerals including vitamins A, D and E as well as omega-3 fats, making them a great versatile nutritious choice for breakfast, lunch, or dinner.
Chicken breast is another great source of high-quality protein and a popular choice among fitness enthusiasts for its high protein and low-fat content by weight, so it is an ideal meal for people who want to gain muscles or lose weight. An 85g serving of chicken breast provides around 24-32 grams of protein, making it an excellent choice for anyone looking to increase their protein intake.
Salmon is a great alternative source of protein to meat. It is high in protein and heart-healthy omega-3 fatty acids, and it also helps maintain a healthy metabolic rate and bone density. A 100g serving of salmon contains around 20 grams of protein, making it a delicious and nutritious choice for any meal.
Greek yoghurt is another common source of protein, with 17 grams per serving (170g) doubling the regular yoghurt nutrient value. It's also packed with probiotics, which are beneficial for gut health, and when combined with protein, it helps keep you fuller longer. Enjoy it as a snack or use it as a base for smoothies and dips with its typically lower amount of sugar and carbs!
Cottage cheese is a versatile and protein-rich food that can be enjoyed on its own or added to recipes for a boost of protein. One cup of cottage cheese provides around 23 grams of protein, along with calcium and other important nutrients.
Tofu is a popular plant-based protein that is high in protein and low in calories. One half-cup serving of tofu provides around 10 grams of protein, along with all 9 essential amino acids and other nutrients like calcium and iron to support growth, repair and functions like immunity.
Lentils are another great alternative to meat or fish as a source of protein. A third of the calories from lentils comes from protein, which makes lentils the second in protein by weight from a plant source. Lentils are a high-fibre, protein powerhouse, making them a great addition to any meal. One cup of cooked lentils contains around 18 grams of protein, along with essential nutrients like iron and folate.
Black beans are a budget-friendly and versatile source of protein, providing around 15 grams per cup. They are also high in fibre and antioxidants, making them a nutritious choice for anyone looking to increase their protein intake.
Compared to other grains, Quinoa is a complete protein, meaning it contains all nine essential amino acids while providing up to 8 grams of protein per cooked cup. It is one of the higher sources of plant-based protein after lentils, tofu and black beans. Aside from its high content of protein, quinoa is also packed with other nutrients such as zinc, fibre, folate and antioxidants. This makes it an excellent choice for vegetarians and vegans looking to meet their protein needs and other nutrients.
Almonds are not only delicious but also a rich source of protein, providing around 6 grams of protein per 28g. They are also low in saturated fat, high in healthy fats and contain antioxidant properties, making them a great snack option for anyone looking to up their protein intake while maintaining healthy cholesterol levels as part of a heart-healthy diet.
Incorporating these high-protein foods into your diet is an excellent way to support your overall health and wellbeing. Whether you're a meat-eater, vegetarian, or vegan, there are plenty of delicious options to choose from – and if you’re always short on time, consider adding a protein powder like the Nutrilite Soy Protein Drink to your routine.
This plant-based protein powder has nine essential amino acids and a Protein Digestibility Corrected Amino Acid Score of one (PDCAAS = 1), ensuring the highest quality protein from a protein powder. Read more about the benefits of soy protein here.
Go ahead and start incorporating more protein-rich foods into your meals and conquer your day!
Sources:
https://hq.moh.gov.my/nutrition/wp-content/uploads/2023/12/FA-Buku-RNI.pdf
https://fdc.nal.usda.gov/index.html
https://nutritionsource.hsph.harvard.edu/food-features/quinoa
