20 Delicious High Protein Foods For Weight Loss

 20 Delicious High Protein Foods

Proteins are building blocks of organs, muscles, skin, and hormones. Your body needs protein to maintain and repair tissue. Meanwhile, kids need to grow it.

Studies show that eating protein also helps you lose weight and belly fat while increasing your muscle mass and strength.

A high-protein diet can help lower blood pressure, diabetes, and more.

Reference daily intake (RDI) for protein is 46 g for women and 56 g for men.

But many health and fitness experts believe it takes longer than that to work out optimally.

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Here is a list of 20 delicious high protein foods.

1. Eggs

Nutritious eggs are among the healthiest and most nutritious foods.

These are a great source of vitamins, minerals, healthy fats, antioxidants that protect your eyes and the brain nutrients you need.

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

Eggs and egg-based foods are not suitable for people with egg allergies.

Protein content: 33% calories in a whole egg. A large egg contains 6 grams of protein and 78 calories.

2. Nuts

Almonds are a popular type of tree nut.

They are rich in essential nutrients like fiber, vitamin E, manganese and magnesium.

Almonds are not suitable for people who are allergic to nuts.

Protein content: 15% calories. 6 grams and 164 calories per ounce (28 grams)

Other protein-rich nuts

Pistachios (13% calories) and cashews (11% calories).

3. Chicken breasts

Chicken breast is the most popular high-protein food.

If you eat it without skin, most of its calories come from protein.

Chicken breasts are very easy to cook and versatile. It can taste delicious in a variety of foods.

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

4. Oats

Oatmeal is one of the healthiest grains.

They provide healthy fiber, magnesium, manganese, thiamine (vitamin B1) and several other nutrients.

Protein content: 14% calories. One cup of oatmeal contains 11 grams and 307 calories.

5. Cottage cheese

Cottage cheese is a type of cheese that is low in fat and calories

It is rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and several other nutrients.

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

Other types of cheese are rich in protein.

Parmesan cheese (38% calories), Swiss cheese (30%), mozzarella (29%) and cheddar (26%).

6. Greek yogurt

Greek yogurt, also called strained yogurt, is a very dense type of yogurt.

It combines well with sweet and fun foods. It has a creamy texture and is rich in many nutrients.

Protein content: 69% calories. A 6-ounce (170-gram) container contains 17 grams of protein and contains only 100 calories.

When buying Greek yogurt, choose with any added sugar. Full-fat Greek yogurt is high in protein but high in calories.

Similar options

Completely regular yogurt (24% calories) and kefir (40%).

7. Milk

Milk contains a small amount of all the nutrients your body needs.

It is a good source of high-quality protein and is high in calcium, phosphorus, and riboflavin (vitamin B2).

If you are concerned about your fat intake, low-fat or fat-free milk is an option.

For those with lactose intolerance, drinking milk can be a gastrointestinal symptom. People with a milk allergy can experience similar acute symptoms, so cow's milk is not a viable option for them.

For those who want to drink milk but cannot tolerate it or follow a purely plant diet, options include soy milk.

Protein content: 21% of calories. A cup of whole milk contains 8 grams of protein and 149 calories. A cup of soy milk contains 6.3 grams of protein and 105 calories.

8. Broccoli

Broccoli is a healthy vegetable that provides vitamin C, vitamin K, fiber, and potassium.

Provides bioactive nutrients that can help protect against cancer.

Calories for calories, it is higher in protein than most vegetables.

Protein content: 33% of calories. One cup (96 grams) of chopped broccoli contains 3 grams of protein and only 31 calories.

9. Fine beef

Fatty beef is rich in protein, as well as bioavailable iron, vitamin B12, and many other important nutrients.

Protein content: 53% of calories. A 3-ounce (85-gram) serving of Charlene Skinny Steak contains 25 grams of protein and 186 calories.

Beef is perfect for people on a low carb diet.

10. Tuna

Tuna is a popular type of fish. You can eat it hot cold in various baked dishes or salads.

It is low in fat and calories but rich in protein.

Like other fish, tuna is a good source of various nutrients and contains omega-3 fats.

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

11. Quinoa

Quinoa is a popular pseudo-series that many consider a superfood.

It is rich in vitamins, minerals, fiber, and antioxidants.

Quinoa has numerous health benefits.

Protein content: 15% of calories. One cup (185 grams) of cooked quinoa contains 8 grams and 222 calories.

12. Hui protein supplement

When you're stressed for a period of time and can't cook, a protein supplement comes in handy.

Hui protein is a high-quality protein in dairy products that can help build muscle mass. It can help you lose weight.

If you want to try Hui protein supplements, there is a variety available online.

Protein content: varies by brand. 90% of the calories can be protein and 20 to 50 grams of protein per serving.

13. Lentils

Lentils are a type of seaweed.

They are rich in fiber, magnesium, potassium, iron, folic acid, copper, manganese, and several other nutrients.

Lentils are among the best plant protein sources in the world and are the best choice for vegetarians and non-vegetarians.

Protein content: 31% of calories. One cup (198 g) of cooked lentils contains 18 g and 230 calories.

Other legumes rich in protein

Soy (33% calories), red beans (24%) and lentils (19%).

14. Ezekiel Bread

Ezekiel bread differs from other varieties.

It is made from whole grains, organic and sprouted cereals and lemons, including ray, barley, spelled, wheat, soybeans and lentils.

Compared to most breads, Ezekiel bread is rich in protein, fiber, and several important nutrients.

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

15. Pumpkin seeds

Pumpkin contains edible seeds called pumpkin seeds.

They are incredibly rich in many nutrients including iron, magnesium and zinc.

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

Other protein rich seeds

Cucurbits seeds (12% calories), sunflower seeds (12%) and chia seeds (11%).

16. Turkey breast

Turkish breasts are similar to chicken breasts in many ways.

It is made up mainly of protein, very low in fat and low in calories. It is flavorful in taste and rich in various vitamins and minerals.

Protein content: 82% of calories. A 3-ounce (85-gram) serving contains 26 grams and 125 calories.

17. Fish (all kinds)

Fish are healthy for a variety of reasons.

It is rich in essential nutrients. Some types of heart-healthy omega-3 fatty acids are high.

Protein content: Highly variable. Salmon is 22% protein, it is served in 3 grams ounces (85-grams) and contains only 175 calories.

18. Shrimp

Shrimp is a kind of seafood.

It is low in calories but rich in several nutrients including selenium and vitamin B12.

Like fish, shrimp contain omega 3 fatty acids.

Protein content: 97% calories. A 3-ounce (85-gram) serving contains 20 grams and only 84 calories.

19. Brussels sprouts

Brussels sprouts are another high protein vegetable related to broccoli.

They are high in fiber, vitamin C and other nutrients.

Protein content: 28% of calories. One half cup (78 grams) contains 2 grams of protein and 28 calories.

20. Peanuts

Peanuts are rich in protein, fiber and magnesium.

Studies show that they can help you lose weight.

Peanut butter is also high in protein, but it can also be high in calories. So, you should eat it in moderation.

Peanuts are not suitable for people who are allergic to nuts.

Protein content: 18% calories. One ounce (28 grams) contains 7 grams and 161 calories.

Bottom line

Protein is needed to maintain and repair body tissues. It can also help you lose weight.

A variety of foods provide protein. Plant-based foods like lentils are a good choice for vegetarians and non-vegetarians.