Foods High in Protein
Whether you are moving to a high protein diet like Paleo or you’re just looking for ways to add healthy protein to your current diet, it is important to know which foods to enjoy. Adding protein can help provide your body with the energy it needs, can help curb food cravings and gives you the ability to build lean muscle.
Most people turn directly to meat (usually beef & chicken) when they want a high protein food, and that is a great option. It is much better, to get your protein from a wide range of different foods, this will prevent getting tired of the same foods, and you can also benefit from the added nutrient diversity. Read through the following high-protein foods and see which ones you can add to your diet routine.
It ‘s hard to create a list of foods high in protein without looking at meat options. Meat is going to provide you with high quantities of protein. Most people love to eat meat, and it is incredibly satisfying to them. Having a variety of meat in your diet is the best way to get the advantages of the protein without missing out on the other great benefits of this food. Here are some different types of meat that you can add to your diet:
- Beef – The meat from cows is called beef, and there are many different cuts and ways to cook it. Different cuts have different nutritional levels, but a three ounce serving of 10% fat beef has 22 grams of protein. Depending on the focus of your diet, you can find cuts that are either higher or lower in fat based on your specific needs.
- Tuna – Tuna is likely the most popular type of fish to eat in America, and for good reason. It tastes great and is also quite low in fat and calories. You’ll also benefit from omega-3 fatty acids and other nutrients. A cup of tuna contains about 39 grams of protein.
- Salmon – Salmon is another type of fish that is an excellent source of protein. This fish has 19 grams of protein per 3 ounce serving.
- Turkey Breast – Turkey is a low fat, high protein food that tastes great. A three-ounce serving has 24 grams of protein, and only 146 calories, making it an excellent source of healthy protein.
- Shrimp – Shrimp is one of the most loved types of seafood available, and it contains 18 grams of protein per 3 ounce serving. You’ll also get plenty of omega-3 fatty acids, selenium, and vitamin B12.
Nuts, Seeds & Legumes
If you’re looking for plant-based protein options, nuts and legumes are an excellent choice. While most people look at nuts as a snack food, they are also perfect for cooking or adding to salads or other dishes. Just remember, you want either raw nuts or nuts that are roasted in a healthy oil. Never use candied nuts as they are loaded with sugar. Here are some great examples of protein filled nuts:
- Almonds – Almonds contain 6 grams of protein for each ounce consumed. They are also high in fiber, vitamin E, manganese and other essential nutrients.
- Pistachios – Pistachios contain about 25 grams of protein for each cup consumed.
- Cashews – This is a great tasting nut that contains 5.2 grams of protein per ounce.
- Lentils – Lentils are in the legume family and have lots of fiber, potassium, iron, folate, copper and other nutrients. In addition to 18 grams of protein per cup.
- Pumpkin Seeds – Many people enjoy pumpkin seeds during the fall season, especially around Halloween, they can also be found all year around. With 5 grams of protein per ounce, they can be a great snack.
- Peanuts – Peanuts or all natural peanut butter can be a good source of protein. Peanuts contain 7 grams of protein per ounce.
When thinking about protein, most do not consider vegetables. If you choose the right vegetables, you can get a lot of protein along with many other essential nutrients. Adding these veggies as a side dish or even a main course can help you fill up on healthy protein without any negative health effects associated with many other foods.
- Brussels Sprouts – This green vegetable has 2 grams of protein in a half of a cup. You’ll also get lots of vitamin C and fiber.
- Broccoli – Broccoli is one of the most nutritious vegetables available with good amounts of vitamin C, vitamin K, fiber, potassium and more. Also, you’ll get 3 grams of protein per cup.
- Green Peas – Part of the pulse family, green peas have 5.9 grams of protein per 100-gram serving. They also contain lots of vitamin A and C, phosphorus, iron and more.
- Soy Beans – Of course, soy is one of the primary source of protein for many vegans or vegetarians, and with good reason. Soy can be used in many ways in your diet and contain 25 grams of protein per cup.
- Asparagus – Asparagus is a protein filled food that offers 2 grams per half cup serving. This is in addition to all the other great health benefits you’ll get.
Eggs & Dairy
Eggs and dairy are another excellent sources of high-quality protein. Adding the following foods to your diet plan can help you to get lots of protein so you can feel full all day long.
- Eggs – A whole egg is considered to be one of the most nutritious foods you can eat. They have 6 grams of protein in a large egg.
- Cottage Cheese – Cottage cheese offers lots of calcium, phosphorus, selenium, vitamin B12 and more. In addition to 27 grams of protein per cup!
- Greek Yogurt – Greek yogurt is a thick and creamy food that will get you 17 grams of protein per 6 ounce serving.
- Whole Milk – Whole milk has 8 grams of protein per cup along with a good amount of healthy fat to help you feel fuller for longer.
Adding High Protein Foods to Your Diet
As you can see, it does not have to be difficult to get all the protein you need. Working with this list and finding which high protein foods are your favorite is an excellent way to get your body the quality protein it needs to function the way it has been designed.