Top 10 High-Protein Foods

In order to maintain the immune system and grow the cells inside of our body, we need protein. So, what are the benefits exactly if we consume high-protein food? First, protein helps us with the building block of bones, muscles, cartilage, and skin. Second, protein can lower our blood pressure meaning that we may avoid getting heart attacks, strokes, or any kind of health problems caused by high blood pressure. Third, by consuming high-protein meals, we can reduce age-related muscle deterioration and prevent sarcopenia. Fourth, protein can boost our metabolism as well as increase to burn off calories inside of our bodies. Lastly, protein can diminish hunger, which means you can lose your belly fat just by replacing carbs with protein. All these benefits can be gained just by consuming high-protein foods every day. It can be easily found in a variety of foods containing plant and animal sources. They are meat, fish, eggs, dairy products, whole grains, and nuts. In this article, we can find top 10 high-protein foods to eat daily. Check them out!

1. Eggs

Eggs are famous because of how high the protein is. It should be noted that one chicken egg usually contains 12 grams of protein per 100 grams of egg. In addition to that, we should be aware that the white part of the eggs is richer in protein than the yolk. Just remember to consume it at the right rate.

2. Salmon

Everyone might have already heard about how rich protein is in salmon meat. You might want to know how much exactly protein it has. The answer is that salmon provides 22–25 grams of protein per 3.5-ounce (100-gram) serving. Try to be like the Japanese who love to consume salmon. Go eat more sushi!

3. Shrimp

One of the seafood that is known to contain high protein with a delicious taste is shrimp. It is studied that this food contains 24 grams of protein per 100 grams of shrimp. Now that you know, go cook some delicious recipes of shrimp and enjoy consuming high-protein food!

4. Almonds

If you’re a vegetarian and you want to gain more protein in plant-based food, you can try almonds. As it is discovered that one piece of almond contains 0.25 grams of protein. Imagine having to eat more of it! Absolutely stocked with protein!

5. Chicken breasts

The next food containing lots of protein is chicken breasts as it has approximately 54 grams of protein in a single chicken breast. Not only protein but this food is also rich in other nutrients such as selenium and vitamin B. Go have chicken breasts as your lunch or dinner today!

6. Soybeans

Another plant-based food containing high protein is soybeans. No surprise that this food joins the list because we can gain 31 grams of protein just by consuming one cup (172 grams) of boiled soybeans. Isn’t that great? Have more soybeans for the sake of protein!

7. Pumpkin seeds

This one particular food might not be common for some people as they might think that pumpkin seeds are inedible. However, you should know that you can absolutely eat pumpkin seeds which are surprisingly a rich source of protein as it is known that 30 grams of pumpkin seeds will give 9 grams of protein. One piece of advice, you can enjoy some salads or oatmeal with pumpkin seeds on top to gain extra protein!

8. Brussels sprouts

If you love vegetables you might want to consume more of this to gain protein as one cup (88 grams) of brussels sprouts contains 3 grams of protein. Not only protein, but this food also contains vitamins those are A, C, and K. You can have more brussels sprouts from now on! Lots of protein!

9. Lean beef

The next high-protein food is lean beef. Do you know that fresh-cooked lean beef will consist of around 26 – 27 grams of protein per 100 grams? Just remember to consume this food in moderation as there are some health risks if you do not control how much you have it.

10. Yellowfin tuna

Who would’ve guessed that this species of tuna contains very high protein? Yes, a 3-oz serving of yellowfin tuna contains 21 grams of protein. You can have your options whether you want salmon or yellowfin tuna, they both provide lots of protein for your body!

Those are all the top 10 high-protein foods. You can check the recipes of each and start eating them often in order to gain more protein. Enjoy!