High-protein foods deserve all the hype they are getting! Protein is an essential nutrient without which a balanced diet is incomplete. It is a multi-tasking macronutrient for the body which performs the duty of repairing and maintaining body health. The several protein functions are building muscle mass, boosting metabolic rate, renewing the damage, and contributing to the overall body growth. Protein is essential because it is present in almost every part of the body, be it skin, hair, muscles, etc. Not only this, protein supports stamina and endurance building as well which is why many athletes label protein as their favorite nutrient. Nowadays, sources of vegan protein with low calories are in great demand as everyone wants to get lean and slim. People are now more and more relying on high protein foods that have fewer fats and calories to burn their body fats as fast as possible.
Table of Contents
- Why Choose Calories from High Protein Foods?
- List of Top High-Protein Foods That You Can Eat In Your Daily Life-
- 1. Eggs- The Most Famous High Protein Food
- 2. Peas- A Vegan source of High Protein Food
- 3. Salmon- An Aquatic High Protein Food
- 4. Utsaha Plant Protein By Nature Sutra
- 5. Beef- A Wholesome High Protein Food
- 6. Oats- A Cereal-Based High Protein Food
- 7. Tuna- An Omega 3 Rich High Protein Food
- 8. Shrimp- A Low-Fat High Protein Food
- 9. Chickpeas- A Satisfying High Protein Food
- 10. Lentils- A Popular Vegan source of High Protein Food
- 11. Turkey- Metabolism-Boosting High Protein Food
- 12. Chicken Breasts- An Accessible Source of High Protein Food
- 13. Greek Yogurt- A High Protein Food with Prebiotics
- 14. Cottage Cheese- A Viable High Protein Food
- 15. Legumes- A Plant-Based High Protein Food
- 16. Nuts- A Versatile High Protein Food
- 17. Avocados- A Gut-Friendly High Protein Food
Why Choose Calories from High Protein Foods?
Every food has its own nutritional value; different foods contain different types of protein. However, if someone wants to consume ‘protein-rich’ foods, they must ensure that there are at least 9 essential amino acids present in that particular food. These nine essential amino acids are namely lysine, leucine, histidine, phenylalanine, methionine, valine, tryptophan, isoleucine, and threonine. Also, there should be 0.8 grams of protein present per kilogram in a human body.
This is the average recommendation for every type of person unless they have some underlying disease constraints. Some experts recommend that a person should consume at least 10%-30% of calories from the daily protein intake alone. They also say that this amount is crucial for maintaining ideal body weight and optimum body health. The protein-based calories are viable for coping with a number of deficiencies such as stunted growth, loss of body mass, heart problems, poor immunity, etc.
List of Top High-Protein Foods That You Can Eat In Your Daily Life-
Every person has their own preference regarding their daily calorie intake. The calorie count may depend on various factors such as weight loss goals, level of daily activity, weight gain goal, etc. However, the goals must be set keeping in mind the safety and viability of the weight loss measures. Nonetheless, protein-rich diets along with low-calorie foods are the go-to for people looking forward to losing weight. Protein also acts as fuel for various body functions, as already mentioned.
The best protein sources are non-vegetarian foods such as meat, eggs, poultry, seafood, dairy products, etc. The vegan or vegetarian foods containing a good amount of protein are tofu, soybean, quinoa, oats, vegetables like spinach and broccoli, etc. These high-protein foods also offer a decent amount of calories. Let us now look at the specific foods and options that are rich in protein and low in calories, ideal for weight loss or bodyweight management.
1. Eggs- The Most Famous High Protein Food
Eggs are an excellent source of high-quality protein and rank high among high protein foods. Eggs are highly nutritious and a good option for maintaining healthy muscles. On average, eggs contain 6-7 grams of protein. People think that egg white is the only part of the egg that contains protein; however, this idea is wrong. Egg yolk also contains a decent amount of protein along with healthy fats. Therefore, one must eat the entire egg to get all the protein and nutrients rather than just the white part.
Egg contains the protein along with all the 9 essential amino acids, and that too in the right ratios. The reason why most gym trainers recommend eating a lot of eggs for muscle building is that eggs contain relatively low calories. Despite containing low calories, eggs have a balanced amount of almost all the nutrients. Therefore, eggs are ideal high protein foods as they are great for bodyweight management and provide a feeling of fullness.
2. Peas- A Vegan source of High Protein Food
Peas are a part of the legumes family and are come under the list of foods high in protein. They provide high amounts of fiber, protein, and folate. Other essential nutrients in peas include vitamin B, vitamin K, manganese, and thiamine. Research says that it is a decent source of protein, peas offer a range of health benefits. Cooked peas and pea flour can significantly increase the feeling of fullness and help maintain ideal body weight. Not only this, but peas are that high protein food that can also effectively manage blood sugar levels and cholesterol levels of the body. People who deal with digestion issues can also consume peas without thinking much as it may resolve many gut problems. Peas contain gut-friendly bacteria that promote optimal gut health, inducing weight loss.
3. Salmon- An Aquatic High Protein Food
Salmon is a high-protein food, or we may say seafood. The fish is famous for its rich omega 3 fatty acids content but also contains an impressive quantity of protein. A 100 grams of salmon contains nearly a whopping 20-25 grams of protein. Salmon is low in calories in comparison with other seafood items. This makes salmon an ideal high protein food with low calories that can suitably manage body weight. Salmon is also rich in various types of vitamins, especially vitamin B. As an ideal weight-loss food, the fish is also loaded with minerals such as potassium and selenium. The health benefits of salmon do not stop here; it also has potent antioxidants, which may help keep many diseases at a distance.
4. Utsaha Plant Protein By Nature Sutra
It is a task to buy safe and authentic plant-based protein supplements! Utsaha plant protein by nature sutra makes it a top priority to offer a range of health-promoting nutrients all at one place. It provides vitamins, minerals, and insoluble fibers in a balanced way.
The supplement is convenient, avoiding the confusion of when to drink protein shakes. Though it is best to rely on foods high in protein, adding safe supplements to the diet enriches the body’s regenerating capacity and makes it possible to lose weight healthily. The unique blend of Utsaha plant protein can complement the daily diet by offering optimum nutrition that may also induce ideal body weight management. In addition, the presence of omega 3 fatty acids can help keep the body fuller and energetic all day long. People can consume high protein food along with Utsaha protein without much issue; however, a doctor’s consultation is still the best way to adjust the supplement into the daily routine.
5. Beef- A Wholesome High Protein Food
Beef is a famous high protein food, and most non-vegetarians heavily rely on this protein source for their protein needs. Beef is also called red meat and primarily consists of protein. A 100 grams of beef contains a wholesome 26-28 grams of protein. The calorie content of the high protein food is also low in comparison to other non-vegetarian foods. Beef contains high-quality protein, which has almost all the essential amino acids. The amino acid profile present in beef is almost identical to the muscles of human beings. This is the reason why beef is another top pick for muscle building. The non-vegetarian high protein food contains other health-promoting nutrients such as vitamins, iron, zinc, selenium, etc. The health benefits of beef include repairing body muscles, treating anemia, refilling body stamina, etc.
6. Oats- A Cereal-Based High Protein Food
Oats are gaining popularity as a vegan high protein food. It is basically a whole-grain cereal that people consume widely all over the world. Oats are a decent source of protein and contain more protein in comparison with other grains. Avenalin is the main protein present in oats which is a rare one for grains. Gluten is also present in oats, making the high protein food difficult for people with gluten intolerance. Many vitamins and minerals are present in oats, such as manganese, copper, phosphorus, iron, selenium, etc. Oats are a popular food for regulating blood pressure, diabetes, and looking over obesity.
7. Tuna- An Omega 3 Rich High Protein Food
Tuna is another fish high in protein. The high-quality protein in tuna is an impressive 28 grams for every 100 grams. Tuna is even considered as “pure protein” for its great protein content. High protein foods like these are a boon for people doing heavy physical activities. Tuna is also ideal for weight loss as it contains very less fats and calories. Vitamin B, magnesium, phosphorus, potassium, etc., are other nutrients actively present in tuna fish. It is also a great source of omega 3 fatty acids, a weight-reducing agent that also controls inflammation. A tuna fish is a safe option for a protein-rich diet, but people should grill or boil it before eating.
8. Shrimp- A Low-Fat High Protein Food
Shrimp is another great idea for a high protein diet for non-vegetarians. The high-protein food contains around 23 grams of protein for a quantity of 100 grams. Shrimp is not only high in protein but is low in carbs, calories, and fats. Seafood is also a decent food to get nutrients like zinc, selenium, niacin, vitamin B6, etc. Shrimp also contains healthy identical antioxidants that can reduce oxidative stress and inflammation along with helping to manage ideal body weight.
9. Chickpeas- A Satisfying High Protein Food
It is another high protein food option from the plant-based food varieties. It is a very suitable food to add for a high protein diet for vegan or vegetarian people. The high protein content in chickpeas promotes the feeling of fullness and keeps appetite cravings under check. This is how chickpea can control weight, strengthen muscle and maintain bone health as well. Chickpeas contain all the essential amino acids except methionine. This makes chickpeas an incomplete source of protein; however, one can pair chickpeas with other high protein foods to get all the essential amino acids and prepare a protein-rich diet.
10. Lentils- A Popular Vegan source of High Protein Food
Lentils are another high vegetarian source of protein. One cup of cooked lentils contains nearly 18 grams of protein and low fats. Studies show that lentils are great for regulating blood sugar. Other than that, lentils can promote gut health and induce weight loss. Also, lentils can make one remove bad cholesterol and can encourage good cholesterol in the body. Lentils and legumes with all these incredible health benefits make it possible to reduce weight fast.
Also See: Most Effective Diet Plan for Weight Loss
11. Turkey- Metabolism-Boosting High Protein Food
Turkey is a tremendous non-vegetarian source of protein. The high-protein food contains a rich 24 grams of protein in just two thick slices. Turkey is again great for muscle building and includes loads of vitamins. The nutrition profile of the high protein food shows that it has relatively low calories, which makes it suitable for a low calorie and protein-rich diet. Additionally, turkey meat is also a decent source of minerals that can give a boost to a healthy metabolism.
12. Chicken Breasts- An Accessible Source of High Protein Food
Chicken is a typical and famous non-veg food globally. Foods high in protein like chicken can help people achieve their fitness and health goals. A cooked chicken breast contains a humongous 54 grams of protein. Most of the calories of chicken come from protein only, making this high-protein food a reliable one for losing weight.
13. Greek Yogurt- A High Protein Food with Prebiotics
Greek yogurt is all here to enrich the protein-rich diets! Greek yogurt has a rich amount of protein and calcium. Along with that, it encompasses a lot of healthy prebiotics that ensure healthy and uninterrupted digestion. Greek yogurt is pepping because this high-protein food has lower sugar than plain or regular yogurt. Greek yogurt is also a great option as a weight-loss food as it contains fewer carbs.
14. Cottage Cheese- A Viable High Protein Food
Cottage cheese is an honorary alternative to regular cheese. People can easily incorporate it into high-protein diets that aim to reduce weight. This is so because cottage cheese contains more protein and relatively low carbs and fats. Cottage cheese is also a popular mood-boosting food as it increases the serotonin levels in the body. This high-protein food also contains nutrients such as vitamin B12.
15. Legumes- A Plant-Based High Protein Food
Legumes are a great plant-based protein source. Legumes are those high-protein foods that can effectively control blood pressure and cholesterol. Indians heavily rely on this cheap source of vegetarian protein to prepare for a high-protein diet. Other health-promoting nutrients present in legumes are fiber and vitamin B. This is why this vegan source of protein can also regulate blood sugar, cholesterol and keep gut problems under check.
16. Nuts- A Versatile High Protein Food
Nuts are another vegan or a vegetarian high protein food. Nuts can enrich the high protein diet with their amazing protein content as well as powerful antioxidants. The type of protein present in nuts is great for muscles, bones, skin, and hair. Nuts are versatile high protein foods that can easily become a go-to source of multiple health benefiting nutrients. Some of the best nuts that can keep one satiated and satisfy the protein needs are almonds, walnuts, cashews, peanuts, etc.
17. Avocados- A Gut-Friendly High Protein Food
Avocados are a healthy source of protein. Though they do contain a fair amount of fats, those fats are mostly health complementing. In addition, avocados contain a wholesome amount of essential minerals such as potassium that help regulate blood pressure. Avocados are also a decent high-protein food that can reduce weight as they have low calories. Finally, they can reasonably promote gut health with the high amount of fiber they hold.
Protein is an essential nutrient for people wanting to lose weight and aspiring for a toned body. Particular foods high in protein and protein-rich diets are not only for people who are willing to increase muscle mass and body strength but also for ones who go through a regenerative phase due to any disease or ailment. Moreover, protein is a necessity when it comes to fighting infections and sickness. Thus make sure to add high protein foods at least two meals of the day to suffice the body’s protein requirements.