{"id":29419,"date":"2023-09-21T16:54:52","date_gmt":"2023-09-21T21:54:52","guid":{"rendered":"https:\/\/mascolombia.com\/?p=29419"},"modified":"2024-07-23T18:31:41","modified_gmt":"2024-07-23T23:31:41","slug":"top-10-high-protein-foods","status":"publish","type":"post","link":"https:\/\/mascolombia.com\/en\/top-10-high-protein-foods\/","title":{"rendered":"Top 10 High Protein Foods, Healthy and Nutritious"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">There\u2019s no doubt consuming enough protein on a regular basis is key to maintaining a healthy lifestyle.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Proteins are a diverse group of chemicals that help in many biological processes. They\u2019re key in the production of hormones, overall movement, chemical reactions, and cell structure.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You may read: <strong><a href=\"https:\/\/mascolombia.com\/en\/top-10-turmeric-tea-benefits\/\">Top 10 Turmeric Tea Benefits: Preparation and How Much to Drink Per Day<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">They are all composed of microscopic building pieces known as amino acids. Since they\u2019re extremely necessary, our bodies are not able to produce enough on their own, that\u2019s why it\u2019s crucial to have a diet based on high protein foods.<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>Key takeaways<\/h2><nav><ul><li class=\"\"><a href=\"#top-10-high-protein-foods\">Top 10 high protein foods<\/a><ul><li class=\"\"><a href=\"#1-eggs\">1. Eggs<\/a><\/li><li class=\"\"><a href=\"#2-chicken-breast\">2. Chicken breast<\/a><\/li><li class=\"\"><a href=\"#3-milk\">3. Milk<\/a><\/li><li class=\"\"><a href=\"#4-greek-yogurt\">4. Greek yogurt<\/a><\/li><li class=\"\"><a href=\"#5-lentils\">5. Lentils<\/a><\/li><li class=\"\"><a href=\"#6-fish\">6. Fish<\/a><\/li><li class=\"\"><a href=\"#7-quinoa\">7. Quinoa<\/a><\/li><li class=\"\"><a href=\"#8-pumpkin-seeds\">8. Pumpkin seeds<\/a><\/li><li class=\"\"><a href=\"#9-turkey-breast\">9. Turkey breast<\/a><\/li><li class=\"\"><a href=\"#10-lean-meat\">10. Lean meat<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"top-10-high-protein-foods\">Top 10 high protein foods<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-eggs\">1. Eggs<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One large egg contains around 6.3 g of protein.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-chicken-breast\">2. Chicken breast<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If increasing your protein consumption, one of the go-to options is without a doubt chicken breast.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eating chicken for lunch can provide you with a variety of B vitamins, as well as minerals like zinc and selenium \u2014and protein, of course.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Half of a chicken breast contains around 26.7 g of protein.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-milk\">3. Milk<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can find many different <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/746772\/nutrients\" rel=\"nofollow noopener\" target=\"_blank\">vitamins and minerals<\/a> in milk, including calcium, phosphorus, and riboflavin (vitamin B2). Of course, milk is also a great source for high-quality protein.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-greek-yogurt\">4. Greek yogurt<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Also known as strained yogurt, this is an extremely thick and <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170903\/nutrients\" rel=\"nofollow noopener\" target=\"_blank\">protein-rich<\/a> variety of yogurt.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/mascolombia.com\/wp-content\/uploads\/2023\/09\/\u00b4greek-yogurt-1024x683.jpg\" alt=\"yogur griego, fresas, granola, M\u00e1s Colombia\" class=\"wp-image-58946\" title=\"\" srcset=\"https:\/\/mascolombia.com\/wp-content\/uploads\/2023\/09\/\u00b4greek-yogurt-1024x683.jpg 1024w, https:\/\/mascolombia.com\/wp-content\/uploads\/2023\/09\/\u00b4greek-yogurt-300x200.jpg 300w, https:\/\/mascolombia.com\/wp-content\/uploads\/2023\/09\/\u00b4greek-yogurt-768x512.jpg 768w, https:\/\/mascolombia.com\/wp-content\/uploads\/2023\/09\/\u00b4greek-yogurt.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">  <\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Packed with numerous nutrients, including calcium, vitamin B12, vitamin A, selenium, and zinc Greek yogurt has a creamy texture, and it\u2019s a fantastic snack.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can find around 19.9 g of protein in a 200-g yogurt container.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"5-lentils\">5. Lentils<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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\u2019re a great alternative for vegans and vegetarians.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30796701\/\" rel=\"nofollow noopener\" target=\"_blank\">studies<\/a> reveal that those who frequently eat lentils and other legumes are less likely to suffer from diseases such fatty liver disease and heart disease.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You may also read: <strong><a href=\"https:\/\/mascolombia.com\/en\/top-7-ginger-tea-benefits\/\">Top 7 Ginger Tea Benefits: Boost your immune system<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"6-fish\">6. Fish<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">You can find many different nutrients in fish. Iodine, selenium, and vitamin B12 are some of them. Of course, they\u2019re also a great source of protein.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">According to previous research, consuming fish on a regular basis can help reduce the risk of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7468748\/\" rel=\"nofollow noopener\" target=\"_blank\">heart disease<\/a> and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33431419\/\" rel=\"nofollow noopener\" target=\"_blank\">type 2 diabetes<\/a>.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/mascolombia.com\/wp-content\/uploads\/2023\/09\/salmon-1024x683.jpg\" alt=\"tostada de salm\u00f3n, M\u00e1s Colombia\" class=\"wp-image-58948\" title=\"\" srcset=\"https:\/\/mascolombia.com\/wp-content\/uploads\/2023\/09\/salmon-1024x683.jpg 1024w, https:\/\/mascolombia.com\/wp-content\/uploads\/2023\/09\/salmon-300x200.jpg 300w, https:\/\/mascolombia.com\/wp-content\/uploads\/2023\/09\/salmon-768x512.jpg 768w, https:\/\/mascolombia.com\/wp-content\/uploads\/2023\/09\/salmon.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">  <\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">In salmon, for example, you can find high concentrations of omega-3 fats, a nutrient known for improving heart health.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"7-quinoa\">7. Quinoa<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There\u2019s around 8 g of protein in about a cup of Quinoa.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"8-pumpkin-seeds\">8. Pumpkin seeds<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pumpkins are also a great option for those looking for high protein foods and are rich in iron, phosphorus, magnesium, and zinc.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Besides that, they are a great source of fiber and an amazing plant-based snack.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can find around 8.8 g of protein in a 1\/4 cup.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"9-turkey-breast\">9. Turkey breast<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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 <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171496\/nutrients\" rel=\"nofollow noopener\" target=\"_blank\">vitamins<\/a> and minerals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can get about 25.6 g of protein in a single serving of turkey breast.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"10-lean-meat\">10. Lean meat<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Despite not being friendly with vegans and vegetarians, beef is indeed a great source of protein.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can find abundant amounts of iron, zinc, selenium, and the B vitamins B12 and B6 in lean beef, as proven by previous <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169458\/nutrients\" rel=\"nofollow noopener\" target=\"_blank\">research<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Keep in mind high red meat intake has been associated with a greater risk of several illnesses, including colorectal <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34455534\/\" rel=\"nofollow noopener\" target=\"_blank\">cancer<\/a>. 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.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"688\" src=\"https:\/\/mascolombia.com\/wp-content\/uploads\/2024\/03\/Antioxidantes-frutas-1024x688.jpg\" alt=\"Antioxidantes, Frutas, M\u00e1s Coombia\" class=\"wp-image-46575\" title=\"\" srcset=\"https:\/\/mascolombia.com\/wp-content\/uploads\/2024\/03\/Antioxidantes-frutas-1024x688.jpg 1024w, https:\/\/mascolombia.com\/wp-content\/uploads\/2024\/03\/Antioxidantes-frutas-300x202.jpg 300w, https:\/\/mascolombia.com\/wp-content\/uploads\/2024\/03\/Antioxidantes-frutas-768x516.jpg 768w, https:\/\/mascolombia.com\/wp-content\/uploads\/2024\/03\/Antioxidantes-frutas.jpg 1300w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">  <\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">The content of this article is mostly supported in the investigations published by the National Library of Medicine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Keep reading:<strong> <a href=\"https:\/\/mascolombia.com\/en\/15-high-protein-snacks\/\">15 High Protein Snacks, portable and very nutritious<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>High protein foods are essential in a well-balanced diet. Don\u2019t miss out on our top ten of the best high protein foods and keep on reading!<\/p>\n","protected":false},"author":1,"featured_media":58262,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rank_math_focus_keyword":"high protein foods","rank_math_title":"","rank_math_description":"High protein foods are essential in a well-balanced diet. Don\u2019t miss out on our top ten of the best high protein foods and keep on reading!","rank_math_primary_category":"767","footnotes":""},"categories":[767],"tags":[776],"mc_distribution":[688],"class_list":["post-29419","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-international","tag-article","mc_distribution-ninguna"],"acf":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/mascolombia.com\/en\/wp-json\/wp\/v2\/posts\/29419","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mascolombia.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mascolombia.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mascolombia.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mascolombia.com\/en\/wp-json\/wp\/v2\/comments?post=29419"}],"version-history":[{"count":0,"href":"https:\/\/mascolombia.com\/en\/wp-json\/wp\/v2\/posts\/29419\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mascolombia.com\/en\/wp-json\/wp\/v2\/media\/58262"}],"wp:attachment":[{"href":"https:\/\/mascolombia.com\/en\/wp-json\/wp\/v2\/media?parent=29419"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mascolombia.com\/en\/wp-json\/wp\/v2\/categories?post=29419"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mascolombia.com\/en\/wp-json\/wp\/v2\/tags?post=29419"},{"taxonomy":"mc_distribution","embeddable":true,"href":"https:\/\/mascolombia.com\/en\/wp-json\/wp\/v2\/mc_distribution?post=29419"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}