Top 10 High Protein Foods, Healthy and Nutritious

There’s no doubt consuming enough protein on a regular basis is key to maintaining a healthy lifestyle. 

When it comes to high protein foods, you usually think of eggs, nuts, seafood, dairy products or lean meats, but why are they so important?

Proteins are a diverse group of chemicals that help in many biological processes. They’re key in the production of hormones, overall movement, chemical reactions, and cell structure. 

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They are all composed of microscopic building pieces known as amino acids. Since they’re extremely necessary, our bodies are not able to produce enough on their own, that’s why it’s crucial to have a diet based on high protein foods.

Top 10 high protein foods

1. Eggs

Besides being a great source of vitamins, minerals, healthy fats, and antioxidants, whole eggs are a staple of high protein foods. Loved by many, eggs are a wonderful source of protein that is simple to absorb.

Keep in mind the yolks are more nutritious than whites as they contain more vitamins, minerals, antioxidants, and good fats, however whites are mostly entirely protein.

One large egg contains around 6.3 g of protein.

2. Chicken breast

If increasing your protein consumption, one of the go-to options is without a doubt chicken breast. 

Eating chicken for lunch can provide you with a variety of B vitamins, as well as minerals like zinc and selenium —and protein, of course.

Half of a chicken breast contains around 26.7 g of protein.

3. Milk

Besides being one of the best high protein foods out there, milk contains multiple other nutrients. Pretty much a tiny amount of almost every nutrient your body needs. 

You can find many different vitamins and minerals in milk, including calcium, phosphorus, and riboflavin (vitamin B2). Of course, milk is also a great source for high-quality protein.

4. Greek yogurt

Also known as strained yogurt, this is an extremely thick and protein-rich variety of yogurt.

Packed with numerous nutrients, including calcium, vitamin B12, vitamin A, selenium, and zinc Greek yogurt has a creamy texture, and it’s a fantastic snack.

You can find around 19.9 g of protein in a 200-g yogurt container. 

5. Lentils

Finding high protein foods that are actually plant-based can be quite a challenge. For those looking for a good source of protein, this is one of the best options out there!

Lentils are without a doubt one of the best sources of plant-based protein. Rich in fiber, folate, magnesium, potassium, iron, copper, and manganese, they’re a great alternative for vegans and vegetarians.

Some studies reveal that those who frequently eat lentils and other legumes are less likely to suffer from diseases such fatty liver disease and heart disease.

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6. Fish

You can find many different nutrients in fish. Iodine, selenium, and vitamin B12 are some of them. Of course, they’re also a great source of protein.

According to previous research, consuming fish on a regular basis can help reduce the risk of heart disease and type 2 diabetes. 

In salmon, for example, you can find high concentrations of omega-3 fats, a nutrient known for improving heart health.

7. Quinoa

Another great option for those looking for plant-based high protein foods is quinoa. Higher in protein than many cereals and considerably rich in fiber, folate, copper, iron, and zinc, Quinoa makes for a quite nutritious meal.

Since it includes all nine of the essential amino acids that your body cannot produce on its own, quinoa is frequently referred to as a complete protein. 

There’s around 8 g of protein in about a cup of Quinoa.

8. Pumpkin seeds

Pumpkins are also a great option for those looking for high protein foods and are rich in iron, phosphorus, magnesium, and zinc. 

Besides that, they are a great source of fiber and an amazing plant-based snack.

You can find around 8.8 g of protein in a 1/4 cup.

9. Turkey breast

With very small content of fat and calories, turkey breasts are one of those high protein foods packed with selenium, zinc, vitamins B12 and B6, as well as other vitamins and minerals.

You can get about 25.6 g of protein in a single serving of turkey breast.

10. Lean meat

Despite not being friendly with vegans and vegetarians, beef is indeed a great source of protein. 

You can find abundant amounts of iron, zinc, selenium, and the B vitamins B12 and B6 in lean beef, as proven by previous research.

Keep in mind high red meat intake has been associated with a greater risk of several illnesses, including colorectal cancer. Therefore, try to replace it with another of the high protein foods mentioned above and make sure to consult with a nutritionist before making any adjustments to your diet.

The content of this article is mostly supported in the investigations published by the National Library of Medicine.

Although the consumption of high protein foods is advised by nutritionists, you should always reach out to a professional for assistance before making any adjustments on your diet.

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