The Best Protein Sources
Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:
It’s a good idea to change up your protein foods. For instance, you could have salmon or other fish that’s rich in omega-3s, beans or lentils that give you fiber as well as protein, walnuts on your salad, or almonds on your oatmeal.
How much protein are you getting? Here’s how many grams of protein are in these foods:
1/2 cup low-fat cottage cheese: 12.4g
3 ounces tofu, firm: 9g
1/2 cup cooked lentils: 9g
2 tablespoons natural-style peanut butter or almond butter
3 oz skinless chicken breast: 26g
3 oz fish fillet : 17-20g
1 ounce provolone cheese: 7g
1/2 cup cooked kidney beans: 7.7g
1 ounce almonds: 6g
4 ounces low-fat plain yogurt: 6g
4 ounces soy milk: 3.5g
4 ounces low-fat milk: 4g
To Avoid Problems When Increasing Protein Intake
- Choose unsalted nuts and seeds, to reduce your daily sodium intake.
- When shopping for canned beans, choose the low sodium versions.
- Adding more protein to your diet can increase urine output, so drink plenty of water to stay hydrated.
Increasing protein can also cause calcium loss so make sure to get plenty of calcium .
How To Get Your Protein Needs
Your daily protein needs can easily be met by following the Australian Dietary Guidelines. The Guidelines group foods into 5 different food groups, each of which provide key nutrients.
The 2 main food groups that contribute to protein are the:
- lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans group
- milk, yoghurt, cheese and/or alternatives group.
As part of a healthy diet, the Guidelines recommend particular serves per day from each of the 5 food groups.
The human body cant store protein and will excrete any excess, so the most effective way of meeting your daily protein requirement is to eat small amounts at every meal.
Daily recommended serves of lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans and milk, yoghurt, cheese and/or alternatives for adults
|Person||Recommended average daily number of serves of lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans||Recommended average daily number of serves of milk, yoghurt, cheese and/or alternatives|
|Men aged 1950 years||3|
So, what is a serve? A standard serving size of lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans is one of:
A serve of milk, yoghurt, cheese and/or alternatives could include:
- 250 ml fresh, UHT long life, reconstituted powdered milk or buttermilk
- 120 ml evaporated milk
- 40 g hard cheese such as cheddar
- 120 g ricotta cheese.
Don’t Miss: Meal Replacement Vs Protein Shake
How Much Food From The Protein Foods Group Should I Eat Daily
The amount of protein foods you need depends on your age, sex, height, weight, and activity. The amount can also depend on whether or not you are pregnant or breastfeeding.
Most Americans eat enough from the Protein Foods Group but need to select leaner varieties of meat and poultry. They may also need to increase the variety of protein foods selected and choose meats less often.
Find the right amount for you by getting your MyPlate Plan. For general guidance by age, see the table below.
More Soy Foods High In Protein
- 33.7g in 1 cup of tempeh
- 31.3g per cup of cooked soybeans
- 14g in a 16oz glass of soymilk
- 9.2g per cup of soy yogurt
- 7.9g per tblsp of soy protein powder
Note: The amount of protein in tofu can range between 4.8g to 17.3g per 100 gram serving . See the nutrition comparison of 10 common tofu brands. To find more, use the detailed nutrient ranking of all vegan foods high in protein.
Looking for a brand with this much protein? Try House Foods Tofu.
What Are High Protein Foods
Protein is a vital part of any healthy diet, so what are high protein foods that you can add to your lifestyle?
We all know that a daily dose of protein is vital, and high protein foods are essential for building and maintaining muscle mass, keeping up your energy levels, and improving your metabolism. Whether you’re trying to lose weight, build more muscle at the gym, or simply feel your best, getting enough protein is crucial for a balanced, healthy lifestyle. But what are high protein foods that you can add to your diet to make sure you’re getting enough every day?
We’ve done some research to bring you the ultimate guide to high protein foods. We’ll discuss the importance of protein, some of the best high protein foods, and how to determine how much protein you actually need. If you’re still struggling to get enough protein into your diet through foods, you can always try our guide to the best protein powder , and enjoy a drink in the best protein shaker. The best protein bars can also be handy for a protein boost on-the-go.
If you want to learn more about which foods contain high levels of protein, let’s get into it.
Which Fruits Have More Protein
The number of protein examples is less in fruits. Fruit is not a high protein food. On average, one cup of fruit or one small unit of fruit has around 15g of carbs, 1g of fats, and 1g of protein. This means that fruit is composed of 80-90% carbs, and the rest is divided into protein and fats.
List of high protein fruits that you must eat to stay fit:
Also Check: High Level Of Protein In Urine
Beans Lentils Peas & Soy
Legumes beans, lentils, peas, seeds, and soy are a good source of protein and provide other essential nutrients. Yes, most are higher in carbs than the other foods on this list. However, theyre also high in fiber. Plus, as an excellent source of plant-based protein, legumes are perfect for vegetarian and vegan weight-loss diets.
One review of 21 trials found that people who included beans, lentils, and other legumes in their diet lost a small amount of weight without deliberately restricting calories.16
Additionally, consuming soy products has been shown to help reduce appetite and support weight loss in several studies.17
While soy is considered a complete protein, beans and legumes are low in one or more of the essential amino acids that you need to eat to stay healthy.18 The good news is, combining different plant proteins, such as beans and nuts, can provide adequate amounts of all the essential amino acids your body needs.19
Plant protein powder supplements are processed, so they lack the fiber found in whole foods. However, they are a good option for getting more protein with fewer carbs. For this reason, you may want to consider occasionally including plant protein powders if youre a vegetarian or vegan who eats keto or low carb.
Protein percentage range: 80% to 26%
Protein Foods And The Planet
To give you an idea, this scorecard from the World Resources Institute illustrates the differing GHG emissions per gram of protein from both animal and plant-based protein foods. Making just one pound of lamb generates five times more GHGs than making a pound of chicken and around 30 times more than making a pound of lentils. In the U.S. alone, beef accounts for 36% of all food-related GHG emissions. Beyond emissions, its also important to note that food production places an enormous demand upon our natural resources, as agriculture is a major contributor to deforestation, species extinction, and freshwater depletion and contamination.
Don’t Miss: Protein Powder For Weight Loss Women
Protein Powders Shakes And Bars
In most cases, consuming the right balance of whole foods each day will provide you with all the nutrients you need, negating the need for protein supplements. However, you may benefit from supplementing your diet if you’re:
- A teenager who is growing and exercising a lot.
- An adult switching to a vegan dieteliminating meat, chicken, fish, and even dairy and eggs from your diet.
- An older adult with a small appetite who finds it difficult to eat your protein requirements in whole foods.
- Starting or increasing a regular workout program, trying to add muscle, recovering from a sports injury, or find you feel weak while exercising or lifting weights.
Leafy Greens Are Secretly Filled With Protein
You probably know that spinach is a superhero when it comes to iron and potassium, but did you know just one cup of the cooked green has more thanfive grams of protein?
Add a side of cooked spinach to your meal or mix in some steamed collard greens to your pasta for a low-calorie way to up your protein intake.
A single ounce of goat cheese will give you nearlynine grams of protein, according to the USDA.
Though you probably don’t need encouragement to incorporate cheese into your diet, crumbling some hard goat cheese over a side salad or spreading the semi-soft variety on a warm piece of toast a scrumptious way to liven up a standard snack.
Recommended Reading: What To Look For In Protein Powder
How Can I Get 60 Grams Of Protein A Day
Instead of eating all your protein in one meal, consider spreading out your consumption throughout the day.
Always strive for a minimum of 20 to 35 grams of protein per sitting. By properly distributing protein intake throughout the day, you will maximize protein benefits for muscle health.
How much protein do I need? If you are a physically active person with 75 kg weight, you must consume 75 grams of protein per day at the rate of 1 gm protein for every kg body weight. This can be increased further to 2g or 3g for every kg body weight in consultation with your doctor and trainer. You can indulge yourself in these 10 highest protein foods that contain enough protein.
A 100 grams of each has so much protein
- Dried Fish 62g
The Complete High Protein Food List
Eating sufficient protein can help with weight loss while preserving muscle. Print this high protein food list for your fridge or notebook today and get new ideas for dietary protein.
But, I thought a more comprehensive list would be fun to make, organized by how many grams of protein you get when weights are equal .
Protein Maintaining Muscle Mass As You Age
From around 50 years of age, humans begin to gradually lose skeletal muscle. This is known as sarcopenia and is common in older people. Loss of muscle mass is worsened by chronic illness, poor diet and inactivity.
Meeting the daily recommended protein intake may help you maintain muscle mass and strength. This is important for maintaining your ability to walk and reducing your risk of injury from falls.
To maintain muscle mass, its important for older people to eat protein effectively. This means consuming high-quality protein foods, such as lean meats.
How To Cook Quinoa
It can be ready to eat in as little as 1520 minutes. To cook it:
It should now have absorbed most of the water and gotten a fluffy look. If done right, it should have a mild, nutty flavor and a satisfying crunch.
You can easily find many diverse recipes for quinoa online, including breakfast bowls, lunches, and dinners.
You can use quinoa in both sweet and savory recipes.
For example, you can try making a savory quinoa and vegetable salad topped with feta and grilled chicken. Or make a sweet breakfast porridge with cooked quinoa, coconut milk, fresh fruit, walnuts, cinnamon, and a drizzle of honey.
Quinoa is widely available, and you can use it in many different dishes, including sweet and savory options. Just make sure your quinoa has been rinsed before cooking to remove compounds called saponins these can taste bitter.
Recommended Reading: How To Make Protein Pancakes
Eat Your Protein First
When eating a meal, eat the protein source first, especially before you get to the starches.
Protein increases the production of peptide YY , a gut hormone that makes you feel full and satisfied .
In addition, a high protein intake decreases levels of ghrelin, the hunger hormone, and increases your metabolic rate after eating and during sleep .
Whats more, eating protein first can help keep your blood sugar and insulin levels from rising too high after a meal.
In one small study, people with type 2 diabetes were served identical meals on different days. Blood sugar and insulin rose significantly less when they consumed protein and vegetables before eating high carb foods, compared with when the order was reversed .
Eating protein first at meals can help you feel full and keep your blood sugar and insulin levels from rising too high.
What Foods Are The Best Source Of Protein
Ideally, consuming proteins from a variety of sources is the best strategy. When you vary your protein, you are able to get a wide range of nutrients that assist your body in using the protein.
If you are counting calories however, the proteins with the lowest calories are the foods where there arent other macronutrients, such as carbs or fat. For example, nuts have more calories per gram of protein because it also comes with fats. Milk will have more calories per gram of protein because it has carbohydrates in addition to protein.
Lean meats, where there is virtually little fat or carbs, will have the most protein per calorie.
Below youll find a full list of calories plus grams of protein for each high protein item listed! or bookmark this page.
Don’t Miss: Garden Of Life Fit Protein
Tips To Increase Your Protein Intake
To include more high-quality protein in your diet, try replacing processed carbs with high-quality protein. It can reduce your risk for heart disease and stroke, and you’ll also feel full longer, which can help you maintain a healthy weight.
- Reduce the amount of processed carbohydrates you consumefrom foods such as pastries, cakes, pizza, cookies and chipsand replace them with fish, beans, nuts, seeds, peas, chicken, low-fat dairy, and soy and tofu products.
- Snack on nuts and seeds instead of chips, replace a baked dessert with Greek yogurt, or swap out slices of pizza for a grilled chicken breast and a side of beans.
How Much Protein Do I Need
The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight.
- For a 140-pound person, that means about 50 grams of protein each day.
- For a 200-pound person, that means about 70 grams of protein each day.
The National Academy of Medicine also sets a wide range for acceptable protein intakeanywhere from 10% to 35% of calories each day. Beyond that, theres relatively little solid information on the ideal amount of protein in the diet or the healthiest target for calories contributed by protein. In an analysis conducted at Harvard among more than 130,000 men and women who were followed for up to 32 years, the percentage of calories from total protein intake was not related to overall mortality or to specific causes of death. However, the source of protein was important.
Its important to note that millions of people worldwide, especially young children, dont get enough protein due to food insecurity. The effects of protein deficiency and malnutrition range in severity from growth failure and loss of muscle mass to decreased immunity, weakening of the heart and respiratory system, and death.
You May Like: High Protein Low-carb Snacks
Higher In Fiber Than Many Grains
Another important benefit of quinoa is its high fiber content.
A 1-cup serving of cooked quinoa contains 5.18 grams of fiber. Thats about 18% of the current 28-gram DV .
Quinoa contains more fiber than several other popular grains, like brown rice.
For example, a 1-cup serving of cooked brown rice contains 3.51 grams of fiber, which is 1.67 grams less than the same serving size of quinoa .
Adding fiber-rich foods like quinoa into your diet can help support your digestive health by promoting regular bowel movements and fueling beneficial bacteria in your gut .
Plus, eating a high fiber diet can support a body weight thats healthy for you. Fiber helps promote feelings of fullness. Pairing high fiber foods like quinoa with high protein foods can help you feel full and may help keep your portion sizes in check .
Quinoa is high in fiber, a nutrient thats important for health. Adding more fiber-rich foods into your diet can help support gut health, body weight maintenance, and more.
Quinoa is often referred to as a complete protein. This is because it contains all nine of the essential amino acids that your body cant make on its own.
However, experts argue that quinoa should not be considered a complete protein because it contains low amounts of certain amino acids, like lysine .
For this reason, experts have suggested that quinoa be considered a nearly complete protein, not a complete protein .