Protein is an essential nutrient that your body needs for many functions, including promoting muscle growth, bone health, and weight management.
Although the easiest way to boost your protein intake is to eat protein-rich foods, some foods contain more high-quality protein than others.
Here are 11 foods that are almost pure protein.
11 high-protein foods
1. Chicken breast (27 grams of protein per 3-ounce serving of skinless chicken breast)
Chicken breast is a lean source of protein that is rich in minerals and B vitamins. It is also a versatile ingredient that can be used in a wide variety of cuisines.
2. Lean beef (22 grams of protein per three-ounce portion of 93 percent lean ground beef)
In addition to providing your body with high-quality protein, beef is rich in essential elements such as iron and zinc, which are important for your immune system and help transport oxygen throughout the body.
3. Salmon (19 grams of protein per 3-ounce serving)
Although salmon is well-known for its heart-healthy omega-3 fatty acid content, it also has a significant amount of protein. Salmon is also an excellent source of important vitamins and minerals.
4. Shrimp (12 grams of protein per 3-ounce serving)
Shrimp is both rich in protein and low in calories and carbs, making it great for weight loss. Shrimp also contains anti-inflammatory antioxidants such as astaxanthin, which are beneficial for eye health.
5. Lentils (18 grams of protein per cup of cooked lentils)
Lentils are one of the best sources of plant-based protein. In addition to protein, lentils are high in fiber, antioxidants, vitamins, and minerals.
6. Black beans (15 grams of protein per cup of black beans)
Black beans are another plant-based source of protein that is also high in fiber. Protein and fiber promote satiety and help curb appetite, promoting weight loss.
7. Greek yogurt (17 grams of protein per ounce of yogurt)
Plain Greek yogurt is rich in protein as well as probiotics that are good for gut health. It is also a versatile ingredient that can be used in both sweet and savory dishes.
8. Cottage cheese (12 grams of protein per serving of half a cup)
Cottage cheese is low in calories and fat while being high in protein. It also contains calcium, vitamin B12, and other important nutrients.
9. Eggs (6 grams of protein in one large egg)
Eating eggs, especially egg whites, is a great way to get high-quality protein in your diet. Egg whites contain more than half of the amount of protein in an egg.
10. Peanut butter (7 grams of protein in 2 tablespoons)
Peanut butter is another plant-based protein source that can help you feel full for longer and keep your blood sugar stable after meals.
11. Pasta (6 grams of protein in a cup of cooked penne)
Although most people think of pasta as a source of carbs, a 2-ounce serving of traditional semolina pasta has approximately as much protein as one large egg. For even more protein, you can top your pasta with other sources of protein.
What are proteins and what do they do? https://medlineplus.gov/genetics/understanding/howgeneswork/protein/
Fruits With the Most Protein: https://www.webmd.com/diet/ss/slideshow-fruits-with-most-protein
Dietary Protein and Amino Acids in Vegetarian Diets-A Review: https://pubmed.ncbi.nlm.nih.gov/31690027/
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