20 foods rich in protein, delicious easy to eat

Building proteins of the muscles, muscles, skin and hormones. Your body needs protein to maintain and repair tissues. The reference daily absorption (RDI) for protein is 46 grams with women and men being 56 grams.

1. egg

Eggs are one of the healthiest and most nutritious foods today. This is an excellent source of nutrition due to the high amount of vitamins, minerals, healthy fats, antioxidants that protect the eyes and nutrients for the brain that you need.

Eggs are high in protein, egg whites are almost pure proteins. Protein content: 33% of calories in an egg. A large egg has 6 grams of protein and 78 calories.

Eggs and foods containing eggs are not suitable for people with egg allergies.

2. almond

Almonds are rich in essential nutrients, including fiber, vitamin E,manganese and magnesium. Almonds are not suitable for people who are allergic to nuts.

almond

Almonds contain many nutrients beneficial to the cardiovascular system

3. Chicken breast

Chicken breast food is rich in protein. Chicken breast is also easy to cook and cook many dishes with delicious taste and easy to eat.

Protein content: 75% of calories. A skinless roast chicken breast contains 53 grams of protein and only 284 calories.

4. oat

Oats are one of the best cereals for health. They provide healthy fiber, magnesium, manganese, thiamine(vitamin B1) and some other nutrients.

Protein content: 14% of calories. A cup of oats has 11 grams of protein and 307 calories.

5. Cottage Cheese

Cottage cheese is a low-fat and low-calorie cheese that is rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and other nutrients.

Protein content: 69% of calories. One cup (226 grams) of cheese with 1% fat contains 28 grams of protein and 163 calories.

Other high-protein cheeses include Parmesan cheese (38% calories), Swiss cheese (30%), mozzarella (29%) and cheddar (26%).

Cottage Cheese

Cottage cheese is a dish made from milk, which has a delicious and nutritious taste

6. Greek yogurt

Greek yogurt is a nutritious food and is commonly used in Western countries due to its good combination with sweet and savory dishes.

Protein content: 69% of calories. A jar containing 6 ounces (170 grams) has 17 grams of protein and 100 calories.

7. milk

Milk contains almost every nutrient that your body needs. It is a high-quality source of protein and is high in calcium, phosphorus and riboflavin (vitamin B2). If you are worried about the amount of fat, you can choose low-fat or non-fat milk.

For people with lactose intolerance, drinking milk can lead to gastrointestinal symptoms.

8. Broccoli

Broccoli is a healthy vegetable that provides vitamin C, vitamin K, fiber and potassium. It also provides bioactive nutrients that help protect the body against cancer. Broccoli it has a higher protein content than most vegetables.

Broccoli

The protein content in broccoli is many times higher than in other vegetables

9. Lean beef

Lean beef is high in protein, as well as has high iron activity (bioavailable iron), vitamin B12 and a large amount of other important nutrients. Beef is suitable for those who have a low carb diet.

10. Tuna

Tuna is a popular fish. You can use in a variety of baked goods or in salads. Fish are low in fat and low in calories but are a rich source of protein. Like other fish, tuna is a source of various nutrients and omega-3 fats.

Protein content: 84% of calories in canned tuna have water. One can (142 grams) contains 27 grams of protein and has 128 calories.

11. Quinoa

Quinoa is a popular pseudo-cereal that many consider a super food due to its rich in vitamins, minerals, fiber and antioxidants. Quinoa has a lot of health benefits.

Protein content: 15% of calories. A cup (185 grams) of cooked quinoa has 8 grams of protein and 222 calories.

Quinoa

In quinoa contains many proteins good for the user's body

12. Whey Protein Supplements

Whey protein is a high-quality protein from dairy products that can help build muscle, support weight loss.

Protein content: Depending on the type of product. More than 90% of calories can be protein and there can be 20-50 grams of protein per serving.

13. lentil

Lentils are a legume high in fiber, magnesium, potassium, iron, folate, copper, manganese and other nutrients. Lentils are one of the best sources of vegetable protein in the world and an excellent option for vegetarians and vegans.

Other protein-rich legumes such as soybeans (33%), red beans (24%) and chickpeas (19%) calories.

14. Ezekiel Bread

Ezekiel bread is different from most other breads. It is made from whole grain organic cereals and germ seeds, millet, barley, wheat, soybeans and lentils. Compared to most breads, Ezekiel bread is high in protein, fiber and various important nutrients.

Protein content: 20% of calories. One slice contains 4 grams and 80 calories.

Ezekiel bread is made from organic and whole grain sprouts

Ezekiel bread is made from organic and whole grain sprouts

15. Pumpkin seeds

Pumpkin seeds are inedicable nuts and have not been very high in many nutrients, including iron, magnesium and zinc.

Protein content: 22% of calories. One ounce (28 grams) has 9 grams of protein and 158 calories.

Other high protein seeds such as flaxseed (12% calories), sunflower seeds (12%) and chia seeds (11%).

16. Turkey breast

Turkey breast is similar to ordinary chicken breast. This type of food contains less fat. Turkey breast has a delicious taste and many vitamins, minerals.

17. All kinds of fish

Fish are very good for health due to being very rich in essential nutrients. Some types are high in good omega-3 fatty acids for the cardiovascular system.

Fish

Fish are used a lot in Vietnamese meals

18. shrimp

Shrimp is a low-calorie but nutrient-rich seafood, including selenium and vitamin B12. Like fish, shrimp contain omega-3 fatty acids.

19. Brussels reform

Brussels sprouts are another protein-rich vegetable that looks like broccoli but is much smaller in size. Brussels sprouts are high in fiber, vitamin C and other nutrients.

20. peanut

Peanuts are high in protein, fiber and magnesium. Studies show that peanuts can help you lose weight. Peanut butter is also rich in protein, but can also be high in calories. Therefore, you should eat peanut butter in moderate amounts. Note peanuts are not suitable for people with nut allergies.

SEE MORE:

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  • 9 healthy foods that help improve your mood
  • 24 healthy vegetarian ideas

About: Minh Quynh

b1ffdb54307529964874ff53a5c5de33?s=90&d=identicon&r=gI am the author of Share99.net. I had been working in Vinmec International General Hospital for over 10 years. I dedicate my passion on every post in this site.

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