Best Protein rich food in our daily diet
Protein is one of the most essential
nutrients needed in our body, besides carbohydrates and fats. Protein helps in
improving our immunity system and also helps to build muscle in our human body.
There are many protein rich foods that contain protein that we consume in our
daily lives, So let’s find out them one by one...
1. Peanut Butter:
Protein
content: In a 100 gram amount, smooth peanut butter
supplies 588 Calories and is composed of 50% fat, 25% protein,
20% carbohydrates (including 6% dietary fiber), and 2%
water. 7.7 grams of protein per 2 tablespoons.
You can easily top-up your bread toast with this food,
and it will be a great combination. One can also add it to protein shakes or
smoothies too.
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| Peanut Butter[Sources of protein] |
2. Chicken
Breasts:
Protein content: In a 100 gm amount of chicken supplies 165 Calories and is
composed of 31gm protein,3gm fat,0% carbohydrate.
You can use chicken breasts for your requirements, and
after throwing the bones away, you can make soup. This is great food with high
protein content. The fat and cholesterol content is undoubtedly low in the
chicken breasts.
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| Chicken[Sources of protein] |
3. Oats:
Protein content: In a 100 gram of oats supplies 389
Calories and composed of 16.9
gm of protein, 66.3 gm Carbohydrate and 6.9 gm of fat.
One of the easiest ways
to have Oats is with some warm milk, fresh fruits, nuts and
seeds. You can even use coconut milk and sweet berries. Take a bowl of warm
milk then add half a cup of dry roasted oats along with everything that your
heart desires.
4. Milk:
Protein content: 21% of calories. One cup of whole milk contains 8 grams
of protein and 149 calories. One cup of soy milk contains 6.3 grams of protein
and 105 calories.
Eat milk daily in breakfast or you can drink it on bed before sleep.
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| Milk[Sources of protein] |
Protein content: Varies between brands. Over 90%
of the calories may be protein, and there may be 20–50 grams of protein per
serving.
When you're
pressed for time and unable to cook, a protein supplement can
come in handy. Whey is a high quality protein from dairy foods that can
help build muscle mass. It may also aid weight loss.
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| Protein Supplement[High protein foods] |
6. Lentils:
Protein content: 31% of calories. One cup (198
grams) of boiled lentils contains 18 grams and 230 calories.
Lentils are a type
of legume. They are high in fiber, magnesium, potassium, iron, copper,
manganese, and various other nutrients. Lentils are among the world's best
sources of plant-based protein, and
they’re an excellent choice for vegetarians and vegans.
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| Lantis[Sources of protein] |
7. Fish (all
types):
Protein content: Highly variable.
Salmon is 22% protein, containing 19 grams per 3-ounce (85- gram) serving and
only 175 calories.
Fish is healthy
for reasons. It’s rich in essential nutrients. Some types are high in
heart-healthy omega-3 fatty acids.
 |
| Fish[High protein foods] |
8. Peanuts:
Protein content: 18% of calories. One ounce (28
grams) contains 7 grams and 161 calories.
Peanuts are high
in protein, fiber, and magnesium. Studies show that they can help you lose
weight. Peanut butter is also high in protein, but it can
likewise be high in calories. Therefore, you should eat it in moderation. Peanuts
are not suitable for people with a nut allergy.
 |
| Peanut[High protein foods] |
9. Almonds:
Protein content: 15% of calories. 6 grams and 164
calories per ounce (28 grams).
Almonds 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.
 |
| Almonds[Protein rich foods] |
10. Tuna:
Protein content: 84% of calories in tuna canned in
water. One can (142 grams) contains 27 grams of protein and only 128 calories.
Tuna is a popular
type of fish. You can eat it hot
in a range of baked dishes or cold in salads. It’s low in fat and calories but
a rich source of protein. Like other fish, tuna is a good source of various
nutrients and contains omega-3 fats.
Sources of protein
In case you are
asking, which food contains more protein? Then it can be easily seen that there
are various ways to obtain protein, from either plant or animal sources. Also,
protein can be heavily obtained from fishes as well, as we have covered in the
article too. Do let us know of your feedback and suggestions if you have any.
And hopefully, with the help of this article, you can enjoy good eating habits,
if you want to know how to get protein from food.
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