Top 10 Sources of Protein You Can Eat Daily
You might already know that eggs are good for your health. In fact, eggs are high in protein. The egg white is almost pure protein. The egg whites contain 60% of the protein content of the egg.
So, you can think of egg whites as high in protein and low in everything else. If you eat one large egg, you will get approximately 6 grams of protein. Check out our healthy omelet recipe, it is tasty and high in protein.
- Greek Yogurt
Greek yogurt is one of the top 10 sources of protein. It is a thick type of yogurt, also known as strained yogurt. Many people like to pair it with sweet dishes. A cup (170 grams) contains 17 grams of protein.
Yogurt is versatile and you can have it during any time of the day. You can have it to accompany oatmeal and granola.
- Cottage Cheese
Cottage cheese contains a lot of protein and less fat. If you take one cup of cottage cheese, you will get approximately 28 grams of protein.
This makes about half of the requirements you need to take daily. You can also add this to our healthy pizza recipe to make it protein-packed.
When your mother insisted that you drink a glass of milk with breakfast, she was right. Milk is known to contain a little of all the nutrients our body needs. It contains high-quality protein as well as vitamins and calcium.
One cup of whole milk is known to have approximately 6 grams of protein in it. If you are using soy milk instead, you will get 6.3 grams of protein. You can also add milk to your protein shake to make it more nutritious!
Lentils are also one of the top 10 sources of protein. Basically, lentils are a type of legume. They are known to be the world’s best plant-based protein. So, vegans as well as non-vegans love lentils as a source of protein.
Overall, the protein content in a cup of boiled lentils is about 18 grams. Besides protein, lentils are also high in other essential nutrients and minerals such as fiber, iron, magnesium copper, folate, manganese, etc.
- Lean Beef
Lean beef is also high in protein. You can easily call it one of the top 100 sources of protein. It also contains many other nutrients that make it a healthy food. You can use lean beef in our low-carb tacos too.
There are about 25 grams of protein in 75 grams of lean meat. In the end, we have included a delicious recipe you can make using lean beef. This is a great option to eat post-workout after a weightlifting session.
Fish is another of the top 10 sources of protein. The protein content in different types of fish is variable. For example, salmon is 22% protein. They are also high in omega 3 and full of nutrients. You can also find fish with lean protein content.
Quinoa is a quite popular superfood that many people love. It is a pseudo-cereal that is rich in antioxidants, fiber, and various minerals that are vital for health. Technically, it is not a cereal grain. However, it is used as a whole-grain food. Quinoa also has other health benefits.
For example, it is rich in fiber, iron, potassium, and many vitamins. The best thing about it is that it contains good amounts of all the nine essential amino acids that must come from our diet. This makes quinoa one of the top 10 sources of protein.
Many other plant foods are deficient in an essential amino acid known as lysine. Quinoa is rich in lysine, making it one of the top 10 protein sources for vegans as well.
One cup or 185 grams of cooked quinoa contains about 8 grams of protein. Furthermore, it is a gluten-free crop that is usually grown organically. So, if you are someone who has a gluten intolerance, this is the best source of protein.
- Chicken Breast
Chicken is one of the most common foods that people consume if they are on a high-protein diet. The breast is the leanest part. Three ounces of chicken breast will give you about 27 grams of protein. Chicken is extremely versatile and there are several nutritious but tasty recipes you can make with it.
Apart from protein, chicken breast is also an excellent source of phosphorus, B vitamins, and selenium.
Tuna is a type of fish that many people all around the world love to eat. There are many ways to cook it. Some people like to roast or bake it. Others enjoy it cold in salads.
Tuna is popular for a very good reason: it is high in protein and low in fat. On top of that, it is delicious. This makes the perfect recipe for anyone’s favorite food.
Tuna is one of the top 10 sources of protein because one can or 142 grams of tuna contain about 27 grams of protein. Furthermore, 142 grams of tuna contains only 128 calories.
Apart from proteins, tuna also contains a wealth of other nutrients. It is also rich in omega-3 fats. Check out our Nicoise Salad recipe that is great for boosting your testosterone and protein intake.