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Friday, April 22, 2016

Best High Protein Foods



Protein is a macro nutrient necessary for the proper growth and function of the human body. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) for protein is 46 grams for women aged 19-70, and 56 grams for men aged 19-70. Any excess protein is turned into energy by the body, and it is controversial whether this excess protein causes a strain on the liver. A deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in general. High protein foods include meat, fish, cheese, tofu, beans, lentils, yogurt, eggs, nuts, and seeds. Below is a list of foods with the highest protein to calorie ratio.


Eggs


Whole eggs are among the healthiest and most nutritious foods on the planet.

They are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients that most people don’t get enough of.

Whole eggs are high in protein, but egg whites are almost pure protein.


Peanuts

 grams per ¼ cup
The king nut when it comes to protein is the humble peanut, when you want to lose belly fat. In fact, it tops pecans (2.5 grams), cashews (5 grams) and even almonds (8 grams) in the protein power rankings. Peanuts are also terrific sources of the mood-boosting vitamin folate.


Milk


Milk is highly nutritious, but the problem is that a huge percentage of the world’s adults are intolerant to it.

However, if you tolerate milk and enjoy drinking it, then milk can be an excellent source of high-quality protein.

Milk contains a little bit of almost every single nutrient needed by the human body.

It is particularly high in calcium, phosphorus and riboflavin (vitamin B2).

Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories (10).


Turkey Breast

26 grams per 3 oz serving
Mightier than its cousin the chicken breast (which delivers a mere 16 grams for the same serving size), turkey is protein potentate of poultry.






Tofu

1 cup (252g) of firm tofu provides 20g protein. 1 cup of soft tofu (248g) provides 16g protein. 1 cup of tempeh (166g) provides 31g protein.


Greek Yogurt

It tastes delicious, has a creamy texture, and is high in many nutrients.

Protein content: Non-fat greek yogurt has protein at 48% of calories. One 170 gram (6 ounce) container has 17 grams of protein, with only 100 calories (9).

Just make sure to choose one without added sugar. Full-fat Greek yogurt is also very high in protein, but contains more calories.


Cheese

Other cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low or Non Fat Mozzarella and Cottage Cheese provide the most protein per calorie, full fat cheeses typically only provide 1g protein per 20 calories, and are less optimal sources of protein.


Oatmeal

6 grams per 1 cup serving
In addition to its 4 grams of belly-filling fiber, a cup of oatmeal delivers as much protein as an egg.



Fish (Tuna, Salmon, Halibut)

Other fish high in protein per fillet(3oz or 85g): Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g).
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