Food & Drink

These are the 10 best sources of protein.

Are you familiar with the protein foods that you eat? Amino acid is the building block of protein. Only animal products, such as meat, fish, and dairy products, contain all essential amino acids humans require in one package. They are “complete” proteins because they contain all the essential amino acids that humans need in one package. You can also get your protein from beans, grains and nuts. These are just a few of the many animal and plant foods that contain plenty of protein.

1. Fish

Fish is a good source of protein. A 3-ounce serving contains approximately 25 grams of protein. This is more than half the 46 grams of protein a woman requires each day.

2. Poultry

A single ounce of turkey or chicken has approximately 8 grams of protein. One thigh of chicken provides approximately one-third the 56 grams of protein men require each day.

3. Meat

Lamb, pork, and beef are all high in protein. However, they can also have high levels of fat. Reduce visible fat and choose leaner cuts. 8-10 grams of protein are found in an ounce of meat.

4. Cottage Cheese

Cottage cheese is more protein-rich than milk at one ounce. A half-cup of low-fat cottage cheddar cheese has 14 grams of protein. It’s not only for salads. Cottage cheese can be added to pasta dishes, dips and pancake batter to increase the protein and flavour. Can’t you take the lumps? Try its creamier cousin, ricotta cheese, instead.

5. Soybeans

Beans are the best friend of vegetarians because they have great taste and nutrition. A half-cup of dried pinto beans (black, kidney, and pinto) contains 8 grams of protein. However, soybeans are the best source of protein, with 14 grams per half-cup.

6. Greek Yogurt

This thicker and creamier variety contains more protein than regular yoghurt. Nonfat Greek yoghurt 6-ounce containers contain 17 grams of protein.

7. Pumpkin Seeds

Healthy additions to your diet include walnuts, almonds and sunflower seeds. They usually contain between 4 and 6 grams of protein per ounce. Pumpkin seeds contain more than 8g of protein per ounce, which is why they are so rich in protein.

8. Cheese

Cheese is good for protein, whether you prefer mozzarella, cheddar, or other cheeses. One 1-ounce slice contains approximately 7 grams.

9. Eggs

Eggs are a healthy little snack with 6 grams of protein and 72 calories. Even though yolks can be high in cholesterol, eggs can still be part of a healthy diet.

10. Quinoa

Although grains aren’t very rich in protein, they can still help you meet your daily protein requirements. An ancient Andean grain, Quinoa has a higher protein content than other grains. Quinoa is twice as protein-rich as rice, with 8 grams per cup.

 

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