May 24, 2024

What Has Protein In It: Top Nutrient-Rich Foods to Know

Protein is an essential nutrient required for overall health and well-being. It supports various bodily functions, including cell structure, movement, immune function, chemical reactions, and hormone synthesis. Proteins are composed of amino acids, nine of which are essential and must be obtained through diet. Consuming protein can also help maintain a healthy body weight by keeping you full and satisfied. The recommended daily allowance (RDA) for protein is 0.36 grams per pound of body weight (0.8 grams per kilogram), which is the minimum required amount.

High-Protein Foods

Eggs

Whole eggs are a versatile and rich source of protein, vitamins, minerals, healthy fats, and antioxidants. One large egg (50g) contains 6.3g of protein.

"Sheep feeding on cowpea straw as source of protein" by IITA Image Library is licensed under CC BY-NC 2.0. To view a copy of this license, visit https://creativecommons.org/licenses/by-nc/2.0/.

Almonds

Almonds are high in plant-based protein and nutrients like fiber and vitamin E. One ounce (28.35g) of almonds provides 6g of protein.

Chicken Breast

Chicken breast is a lean meat option with 26.7g of protein per 86g serving.


Cottage Cheese

Cottage cheese is low in fat and high in protein, providing 28g of protein per one cup (226g).

Greek Yogurt

Greek yogurt is thick and creamy, with one container (200g) containing 19.9g of protein.

Milk

Milk is a high-quality protein source, delivering 8.32g of protein per cup (246mL).


Lentils

Lentils are a great plant-based protein option, offering 9.02g of protein per 100g cooked.

Lean Beef

Lean beef is rich in bioavailable iron and zinc, providing 24.6g of protein per 85g serving.

Fish

Fish is high in protein and essential nutrients like omega-3s. For example, 124g of salmon offers 30.5g of protein.

Quinoa

Quinoa is a complete protein, although it lacks some amino acids. Cooked quinoa (185g) contains 8g of protein.

"Vegetarian Has the Biggest Muscles in the World on Rich Vitamin B12 Plant Source Protein - SxS-RedLine" by Vegetarian-Vegan-Bodybuilding-Info is licensed under CC BY 2.0. To view a copy of this license, visit https://creativecommons.org/licenses/by/2.0/.

Protein Powders

Protein powders are a convenient option for a quick protein boost. Whey protein offers about 16.6g per scoop (28.6g), and pea protein provides 15g per scoop (20g).

Ezekiel Bread

Ezekiel bread is made from organic sprouted grains and legumes, providing 6g of protein per slice (50g).

"My favorite protein source" by Let Ideas Compete is licensed under CC BY-NC-ND 2.0. To view a copy of this license, visit https://creativecommons.org/licenses/by-nc-nd/2.0/.

Pumpkin Seeds

Pumpkin seeds are nutrient-dense, with 8.8g of protein per 29.5g serving.

Turkey Breast

Turkey breast is low in fat and calories, offering 25.6g of protein per 85g serving.

Shellfish

Shellfish is protein-rich, with clams providing 21.8g per 85g serving and shrimp offering 20.4g per 85g serving.

Peanuts and Peanut Butter

Peanuts and peanut butter are packed with protein and several nutrients. Peanuts offer 7.31g of protein per ounce (28.35g), while peanut butter contains 7.2g per 32g serving.

Additional Information

Meeting your protein goals can be achieved by selecting protein-rich foods for each meal and incorporating plant-based options. Considerations include selecting foods that also provide nutrients like vitamins and healthy fats. It's important to balance your diet and ensure you're consuming a variety of protein sources to meet your nutritional needs.

Protein Content in Various Foods
Food Serving Size Protein Content
Eggs 1 large egg (50g) 6.3g
Almonds 1 ounce (28.35g) 6g
Chicken Breast 86g serving 26.7g
Cottage Cheese 1 cup (226g) 28g
Greek Yogurt 1 container (200g) 19.9g
Milk 1 cup (246mL) 8.32g
Lentils 100g cooked 9.02g
Lean Beef 85g serving 24.6g
Fish (Salmon) 124g serving 30.5g
Quinoa 185g cooked 8g
Whey Protein Powder 1 scoop (28.6g) 16.6g
Pea Protein Powder 1 scoop (20g) 15g
Ezekiel Bread 1 slice (50g) 6g
Pumpkin Seeds 29.5g serving 8.8g
Turkey Breast 85g serving 25.6g
Clams (Shellfish) 85g serving 21.8g
Shrimp (Shellfish) 85g serving 20.4g
Peanuts 1 ounce (28.35g) 7.31g
Peanut Butter 32g serving 7.2g

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