High Protein Foods You Should Include In Your Diet

Written by Gouher Munshi Updated on November 19, 2023

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Eating foods containing high protein provide several benefits, such as weight loss, muscle building, and keep you feeling full after having food. Though eating more protein may be helpful, eating a healthy and balanced diet is important for staying healthy. Eating a protein-rich diet can benefit people to lower weight came from overeating. A high protein diet can help to develop lean muscle when combined with the workout. Lean muscle helps to burn extra calories from the day, which can also help in weight loss.

What Is Protein?

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Protein is important for the building block of life and it is present in every cell of the human body. Protein is made of amino acids that are linked to each other in a long chain. There are 20 different types o amino acids and the sequence in which the different amino acids are designed to determine the role of a specific protein.

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Why is Protein Important?

Sending molecules in the whole body.

Help to restore damaged cells and create new cells.

Protecting the body from bacteria and viruses

Boosting complete development and growth in children, pregnant women, and teenagers.

Without filling the diet with the correct amounts of protein, you run the risk of missing out on those important functions. Eventually, that could cause problems, such as failure to grow, loss of muscle mass, weakened heart and lungs function, and even early death.

How Much Protein is Necessary for Optimal Health?

Amino acids cannot be created by the body on their own. Therefore, you need to get them from the food you eat. You need to add foods in your diet with different protein-rich foods, which is not tough to do since protein is usually present in different nutritious foods -many of which are likely already in your regular diet. When you consume, your body will obtain protein from the food and turn it into amino acids by the body.

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How to Calculate Your Suggested Protein Intake

The RDA is 0.8 gm of protein every kilogram of body weight. The US department-of-Agriculture guidelines suggest protein makes up around a quarter of the plate to manage nutritional balance.

To calculate the target quantity of protein in grams you should consume each day, take your body weight in weights and multiply it by 0.36. The result should get you under the reference to source 10-35% of your daily total calories from protein. Commonly that means having some dairy at every meal plus 3 ounces of meat equal to plant-based protein in lunch or dinner.

Remember that these recommendations may differ from age to age and health type. The recommendation changes for sports person also. People who work out regularly or are training for a race need to add their protein consumption between 1.1 and 1.7 per kg of body weight every day.

Peanut Butter

Eating 2 tablespoons of peanut butter provide 7.7gm protein and 188 calories, which meet 15% of daily protein need.

Two spoons of peanut butter, you are set for the day with 8 gm of protein. The traditional toast can be flavored with this all-time favorite. You can include peanut butter to protein smoothies or shakes. Also, it is a tasty vegetarian option to eat more protein. Eating peanut butter help to lower the risk of type 2 diabetes.

How To Add in Diet

Combining fruits with peanut butter make it taste delicious.

Swiss Cheese

One Swiss cheese slice provides 7.5 grams of protein and 106 calories, which meets 15% of your everyday protein need.

Swiss cheese consists of nutrients that can save eyes, bones health, and the immune system. Also, it has low potassium and prevents kidney problems.

How To Add In Your Diet

You can put Swiss cheese slices in a sandwich or soup.

Cottage Cheese

One cup of cottage cheese provides 28 gm of protein and 163 calories, which meets 56% of everyday protein need.

Every half-cup of cottage cheese consists of 13 gm protein. It is the best and inexpensive and healthy food item. Additionally, offering protein to muscles. Cottage cheese consists of calcium for bones. You can add it with vegetables or fruit to prepare the best dish. Another type of cheese also provides good amounts of protein. It is the best version of low fat. Also, cottage cheese is very satiating like eggs and could help weight loss.

Additionally, Parmesan cheese provides 4% daily value in one tablespoon, cheddar cheese provides 14% daily value in 1 slice, and mozzarella cheese provides 75% of the daily value from 6 slices and rich protein.

How To Add In Your Diet

You can enjoy cottage cheese in different ways. Include it in toast or vegetables or fruit and enjoy.

Egg Whites

One large egg white provides 3.6 gm of protein and 16 calories to meet 7% of everyday protein need.

Eggs are the best source of protein, especially egg whites. Egg whites provide high protein and low cholesterol, which makes them suitable for nutritious and healthy breakfast. One cup of egg whites consists of 26 gm of protein. It will also offer energy and important amino acids. Adults are advised to consume one egg every day. And as per studies, egg white protein supplementation can raise resistance muscle strength, especially in women.

How to add to your diet?

You can combine egg white with salad.

Tofu

1/4 blocks of tofu consist of 12.8 gm of protein and 117 calories meet the 26% of daily protein need. Tofu is the best alternative to meat and is used in a variety of Indian recipes. It also provides rich magnesium, nutrients, and iron. Like other soy foods, tofu lowers the heart problem and bad cholesterol and boosts good cholesterol.

How To Add In Your Diet?

The best thing about tofu is it enhances the flavor of foods. Therefore, you can replace it with chicken or beef with tofu in a stir-fry.

Greek Yogurt

2/3 cup of Greek yogurt consist of 11 gm of protein and 130 calories that meets 22% of everyday protein need.

Apart from protein, Greek yogurt also consists of vitamin B12 and calcium. Regarding calcium, your body can not provide the mineral on its own. Hence, you need to consume it externally. Calcium is best for the bones and vitamin B12 is needed for red blood cells formation and brain functioning.

How To Add In Your Diet

You can add greek yogurt to the meal.

Soy Milk

One cup of soy milk consists of 8gm of protein and 131 calories meet 16% of everyday protein need.

Soy milk is another best option for vegetarians to have a good dose of proteins. Including this super drink to diet will offer you the suggested everyday allowance of protein required by an individual.

Studies also show that the consumption of soy milk can lower the risk of osteoporosis. Even one cup of whole milk has 8-grams of protein and provides 149 calories.

How To Add In Your Diet

Add soy milk to breakfast cereal.

High Protein Meats

Steak (Ground Beef)

One ounce of ground beef consists of 76 calories and 7.6 gm of protein, which is 15% of your daily protein need. Steak is high in amino acids. These acids help to stop various muscle affecting diseases. They save and build your muscle. Amino acids can also lower blood pressure and increase connective tissues strength.

One serving of ground beef that is 85 gm consist of 23 gm of protein, which is 45% of everyday value. While a 3oz serving of roast beef consist of 18gm of nutrient, one oz serving of lean beef provide 13 gm of protein.

You can eat steak with salad or beef stock soup.

Pork Chops

One boneless and top loin chopped pork gives 39-gm of protein and 286-calories that meet 77% of everyday protein needed. Pork chops are a good source of zinc also. This mineral is important for doing various reactions in the body. Zinc deficiency can cause night blindness and a weak immune system. Canadian bacon is another type of pork containing 15 gm of protein per 3 oz serving.

How To Add In Your Diet

You can combine chopped pork and salad or other cooked vegetables.

Turkey Breast

One slice of turkey breast provides 4gm of protein and 22 calories that meet 7% of everyday protein need. Being high protein food turkey breast can also keep you satisfied for more time. The breast of turkey comprises low fat and calories than most other cuts of meat. It also consists of selenium, which stops cancer risk.

How To Add In Your Diet?

Avoid processed turkey and choose lean and fresh organic turkey.

Chicken Breast

Half a chicken breast consists of 28 gm of protein and 142 calories that meet 53% of daily protein needs. Poultry consumption provides different benefits for all age groups people. It is especially helpful for people with calorie needs and higher protein. While using chicken breast, and avoiding bones, you can also use them to make bone broth. It is another food that contains rich protein, in which 1/4 cup provides 20gm of nutrients.

How To Add In Your Diet?

You can separate your plate between fruit, whole grains, chicken breast, and vegetables for the evening meal.

High Protein Seafood

Halibut

Half a fillet of halibut seafood provides 42gm protein and 224 calories that meet 85% of everyday protein need.

Halibut is an oily fish, which is rich in omega-3 fatty acids. It helps to lower the risk of heart problems and decrease cholesterol levels. It also has saturated fat and unhealthy type of fat.

How To Add In Your Diet

You can bake or grill this fish without frying it. You can choose low-fat and low salt seasoning like herbs, lemon, and spices.

Sardines

One small sardine consists of 3-gm of protein and 25 calories that meet 6% of everyday protein need.

The omega-3 fatty acids in sardines lower the risk of cardiovascular and pain disease. Other necessary nutrients are sardines are rich in selenium to stop oxidative destruction to the body and vitamin B12 for functions of nerve and brain health. Sardine also provides vitamin D that helps bone health.

How To Add In Your Diet

Simply include chopped sardines in a salad.

Pacific Cod Fish

One fillet of pacific codfish provides 21gm of protein and 95 calories that meet 42% of everyday protein need. With good protein, it also has low fat. It is heart-healthy poly and monounsaturated fats. Vitamin B12 and D regulate bone health and increase nerve functioning.

How to add it to your diet?

Add it on fresh green beans with good sauce for a delicious treat.

Anchovies

One ounce of anchovies consists of 5.7 gm of protein and 37 calories that meet 11% of everyday protein need.

Additionally, it provides rich magnesium, phosphorus, and calcium, which are helpful to develop bone. Calcium also helps cardiovascular functioning. It activates the blood vessels in the heart, while magnesium helps to relax and regular blood pressure to maintain heart health.

How to add it to your diet?

Anchovies are commonly available in cans and though can also have nutritions. They provide extra sodium that can be harmful. However, choose fresh anchovies. You can include grilled and sauteed tomato sauce and pasta.

High Protein Seeds And Nuts

Pistachios

One cup of pistachio consists of 25 gm of protein and 685 calories that meet everyday protein need.

Pistachio is the best source of fiber, which boosts digestive health. Its fiber content also increases satiety, consequently skip overeating and help in weight loss. It’s high folate healthy for pregnant women.

These nuts are nutrients dense and provide healthy antioxidant compounds.

How To Add in Diet

Include pistachio as toppings to salad or yogurt.

Quinoa

One cup of quinoa seeds consists of 24gm of protein and 626 calories that meet 48% of everyday protein need.

The seeds consist of the plant compounds kaempferol and quercetin, which provide anticancer and anti-inflammatory properties.

How To Add In Your Diet

Boil raw quinoa seeds with some salt and add them to the evening snack.

Almonds

10 almonds consist of 5.9 gm of protein and 161 calories that meet 12% of everyday protein need.

Almond help to lower heart disease and cancer risk. They also lower bad cholesterol levels and diabetes risk.

How To Add In Your Diet

Almond can be added to smoothie or salad.

It also increases the flavor of other dishes.

Walnuts

One cup of chopped walnuts consists of 18 gm protein and 765 calories that meet 36% of the daily need for protein.

Regular consumption of walnuts can help to prevent gallstones. They are also the best source of copper that enhances bone mineral density and stop osteoporosis. It also has magnesium that prevents epilepsy.

The polyphenolic synthesis of walnuts lowers information in brain cells and improves intraneuronal signaling.

How To Add In Your Diet

Do walnuts toppings in yogurt or salads.

Pumpkin Seeds

One cup of the seeds consists of 12 gm of protein and 285 calories that meet 24% of everyday protein need.

The seeds are also a high source of zinc that improves immunity. It has zinc and enhances prostate cancer and health in men.

Pumpkin seeds can regulate insulin, and prevent diabetes. Other seeds include flaxseed (1 cup â€“ 61%) and sunflower seeds (1 cup â€“ 58% of daily value) that provide rich protein.

How To Add In Your Diet

You can consume the seeds as it is. You can also use topping on a salad.

Pecans

One cup of chopped pecans consists of 10gm of protein and 753 calories that meet 20% of everyday needs.

Pecans provide healthy fats that help in weight management. They provide rich antioxidants, which makes them an ideal food to lower oxidative stress.

It also activates hair growth, lowers stroke risk, and enhances digestive health.

How To Add In Your Diet

You can get roasted pecans as an evening snack.

Hemp Seeds

One ounce of hemp seed provides 9.2 gm of protein and 161 calories that meet 18% of daily protein needs.

Hemp is another product for people allergic to soy-based offerings. This plant provides important amino acids that the body utilized to develop muscle. Hemp dairy products and their seeds provide fatty acids, which increase the immune system.

How To Add In Your Diet

You can use a handful of shelled seeds, toasted as a healthy evening snack.

Cashews

One ounce of cashews contributes 5.1 gm of protein and 155 calories that meet 10% of everyday protein need.

The iron and copper in cashews improve red blood cell production. It keeps the whole system functioning. It is also suitable for the eyes. They are the best source of magnesium, which is an essential mineral for the body’s process. Cashew consumption also helps to prevent cancer and maintain weight.

How To Add In Your Diet

You can include a handful of cashews to tasteful delight and an evening smoothie.

Chia Seeds

One ounce of chia seeds provides 4.4 gm of protein and 137 calories that meet 9% of everyday protein need.

They provide rich omega-3s and fiber. The seeds also provide a good energy boost. They provide good nutrients with some calories.

Chia seeds also prevent heart disease and type 2-diabetes.

How To Add In Your Diet

Include chia seeds in a smoothie.

High Protein Grains And Legumes

Soybeans

One cup of soybeans consists of 68 gm of protein and 830 calories that meet 136% of everyday protein need. Soybean provides high protein among all plant sources. It is also the only plant food consisting of all essential amino acids. It provides omega-3 fatty acids that stop cardiovascular problems and cancer. Fiber present in beans boosts digestive health.

Another food is natto, a famous Japanese breakfast like fermented soybeans. Half cup of natto consists of 15 gm of protein. Half cup of natto provides 15gm of protein.

Edamame is another soybean, which is salted green soybean boiled in pods, contains 8gm of protein for every half-cup serving.

How To Add In Your Diet

You can get soymilk easily in the market or supermarket. You also get soy cream to add to coffee or tea.

Lentils

One tablespoon of lentils consists of 3.1 gm of protein and 42 calories that meet 6% of everyday protein need.

The lentils are rich in folic acid, potassium, and fiber. Lentils are best for heart health. Folic acid is also best during pregnancy, it was present to cut the chances of early delivery by as much as 50%, and it also lowers the risk of newborn defects. Lentils also fight against as they are rich in iron.

How To Add In Your Diet?

Add lentils to any soup for more nutrition and fiber.

Kidney Beans

One tablespoon of kidney beans provides one gram of protein and 14 calories that meet 2% of everyday protein need.

The beans provide rich vitamin B1 that increases memory. The vitamin can also stop Alzheimer’s. Kidney beans also consist of molybdenum that helps to detoxify the body. Even navy beans, black beans, and other types of beans have rich protein, one cup of them consists of 15 gm of nutrients.

How To Add In Your Diet

You can mix the beans with salad or soups.

Oats

One cup of oats consists of 26 gm of protein and 607 calories, which meet 53% of daily protein needs.

Additionally, oats are also the best source of soluble fiber, which can help to stop coronary heart problems. They also help digestion and stop colorectal cancer.

How To Add In Your Diet?

You can thicken the smoothie with some oats or mix with yogurt, grated apple, and one pinch of cinnamon. Overnight soaked oats are a super healthy breakfast.

Barley

One cup of Barley consists of 23 gm protein with 651 calories that meet 46% of everyday protein need.

It provides fiber and helps in digestion and weight loss, regulates blood sugar and cholesterol. It also saves against cancer.

How To Add In Your Diet

You can eat whole grains bread containing Barley. You can also make hot cereal or use it as stuffing.

Chickpeas

One cup of chickpea provides 15 gm of protein and 269 calories that meet 29% of daily protein needs.

Chickpeas are a type of complex carb that the body slowly digests for energy. It helps to control sugar levels. Chickpeas increase satiety and prevent overeating, which helps in weight loss. Its high fiber content help to prevent digestive problems.

How To Add Diet

You can include chickpeas in a salad or make a side dish.

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Green Peas

One cup of green peas provides 9 grams of protein and 134 calories that meet 17% of everyday protein need.

Green peas are rich in different nutrients, including, copper, iron, calcium, vitamin k, and manganese to boost body functions. It also prevents brain damage that can prevent Alzheimer’s disease.

Its fiber content help to boost gastrointestinal health.

How To Add In Your Diet

Include it in a raw salad.

Brussels Sprouts

One cup of sprouts consists of 3 gm of protein and 38 calories that meet 6%of everyday protein need.

Brussels sprouts provide fiber, vitamins, minerals, and proteins. These sprouts also provide an important organic synthesis that offers strong anti-cancer properties.

How to add to diet?

You can make slices of Brussels and mix them with raw salad.

Wheat Germ

One cup of wheat germ consists of 27 gm of protein and 414 calories that meet 53% of everyday protein need. Wheat germ also consists of rich vitamin E, which is an antioxidant that prevents free radicals. Other nutrients have magnesium, zinc, potassium, and thiamin.

How To Add In Your Diet

Add it to a smoothie or yogurt.

High Protein Vegetables and Fruits

Broccoli

One broccoli stalk provides 4.3gm of protein and 51 calories that meet 9% of everyday protein need. It is a high-protein vegetable, considered the best cancer-fighting food. Broccoli provides fiber, which helps to regulate blood cholesterol and blood glucose to prevent heart problems and diabetes. It is also a good source of vitamin K that boosts bone health and helps in calcium absorption.

How to add to diet?

Eat it raw in a salad or add in everyday meal.

Asparagus

One cup of asparagus provides 3gm of protein and 27 calories that meet 6% of everyday protein need. It also prevents urinary tract infections and its amino acid work as a natural diuretic. It also consists of vitamin E that promotes and increases skin health.

How To Add In Your Diet

Add it to daily diet or steam it and eat with yogurt dip.

Sweet Corn

One large corn provides 4.6gm of protein and 123 calories that meet 9% of everyday protein need. It provides low-fat and rich vitamin A and potassium. The potassium content helps to restore body fluid and increase bone strength.

How To Add To Diet?

Sweet corn can be added to any recipe like soup or salad.

Cauliflower

One large cauliflower provides 16.6gm of protein and 210 calories that meet 33% of everyday protein need. It provides rich choline that helps to increase learning and memory, improve sleep and muscle movement.

Choline content also helps to increase fat absorption.

Its vitamin K content boosts strong bones and high fiber with water content, which prevents colon cancer and constipation.

How To Add In Your Diet?

Cauliflowers can be easily added to the diet to any dish or salad.

Apricots

One apricot provides 0.5gm of protein and 17 calories that meet 1% of everyday protein need. It also provides fiber and potassium and non-heme iron. A diet containing rich in iron help to prevent anemia. It also absorbs heme iron, from its vitamin C content.

How To Add In Your Diet

Diced apricots could be helpful for the evening salad.

Tangerine

One large tangerine consists of one gram of protein and 64 calories that meet 2% of everyday protein need. Tangerines provide compounds and flavonoids consist of anticancer properties.

They neutralize the free radicals that lead to diseases and can help to prevent heart problems. Flavonoids might also enhance blood circulation in the coronary arteries. Its folate content manages new body cells and prevents osteoporosis.

How To Add In Your Diet

You can consume tangerines as a healthy snack for the evening. Or you also slice it in a salad.

Coconut

One medium coconut provides 13.2 gm of protein and 1405 calories that meet 26% of everyday protein need. Raw coconut provides medium-chain triglycerides, which help in weight loss. One serving of coconut meat provides many minerals, including high nutrition. It helps to promote immunity.

How To Add In Your Diet?

Coconut water and its soft pulp also provide rich proteins. The pulp taste is very delicious and can be added to a salad.

Banana

One large banana provides 1.5 gm of protein and 121 calories that meet 3% of everyday protein need. Bananas are also a high source of potassium. They relax the wall of blood vessels and reduce blood pressure. The fruit can also be good to intake during diarrhea. This fruit help to recover mineral loss and provide rich fiber, which prevents diabetes and heart disease. They also provide amino acids and are used in skin packs.

How To Add In Your Diet

Banana can be added to breakfast oats, smoothies, or milkshakes.

Are You Receiving Enough Protein?

Here are the signs that you are not getting enough protein.

You will feel moody and anxious. Protein consist of amino acids that help to build blocks for neurotransmitter as they are responsible for regulating mood.

Your exercise is not great. Protein is needed to sustain energy for a workout.

You find difficulty sleeping. Protein helps to induce serotonin, a low level of which can lead to sleep problems.

You get high cholesterol despite following a good diet. Cholesterol levels increase because of more information and hormonal imbalance, which can be treated with enough protein consumption.

You Find It Difficult To Focus And Concentrate.

Enough protein provides enough amino acids and helps to increase neurotransmitters.

The Menstrual Cycle is Irregular

It happens because of polycystic ovary syndrome, which is often linked with protein deficiency.

Slow Healing

If you have low protein, your healing process gets slow after injury.

You Feel Fatigued Often

Metabolic functions also need enough amino acids to prevent fatigue.

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