Proteins are often said to serve as building blocks for our lean tissues, but they serve many other important functions in body regulation, immune function support, and a variety of other physiological roles.
Best Protein Food can also vary enormously in quality and impact on our long-term health, including animal and plant-based proteins.
Below are 50 of The Best Protein Food You’ll Regret You Don’t Know Till Now!!
Eating prawns provide a complete protein resource, which means for the proper functioning of the body all nine amino acids are required in the right proportion. In fact, there are about 25 grams of protein in 100 grams of prawns, about the same as a similar amount of chicken or beef.
2. Salted Cod
Fresh cod’s protein content is considerable (around 20 g), but salted cod is a true protein concentrate with a contribution of 75 g per 100 g. A small amount of salted cod is enough to meet your daily protein needs.
3. Fresh tuna
Fresh tuna is another source of animal protein providing a protein of 21.5 g per 100 g. These endless sources of protein can bring diversity to your dishes, similar to those of other fish such as salmon, halibut or sea bass.
The protein of lean beef is about 21 g per 100 g. Lean ground beef is one of the best protein foods because it is a high – quality protein source and you don’t need much to get the protein you need. Just 3 ounces provide 22 grams of protein together with a healthy dose of iron, zinc and B12 vitamin.
5. Beef Liver
Beef again, but in the form of the liver this time. This is another big protein source: 19.4g/100 g. A good option to add to your diet not only protein, but also folic acid, iron, and zinc.
Seafood is always a good source of animal protein and the prawns in 24 g of protein with only 0.8 grams of fat and a tiny 100kcal per 100 g of food in particular. For dieters, a perfect choice.
Protein is not only for eaters of meat. Soybean is a legume with more protein and less carbohydrate. Among the protein content of vegetables is 30 g per 100 g of product.
Gelatine is the star of the percentage of food protein. 100 g of gelatin containing approximately 84 g of protein. There are plenty of commercial varieties of gelatin, so to select the right option for you, it is important to look at the packets nutrition information.
9. Greek Yogurt
Eating Greek yogurt all the time will help stay healthy in your digestive system, boost your immune system, help weight loss, stop high blood pressure, lower bad cholesterol, and fight yeast infections.
Another good protein choice is lentils. But, because they don’t have all nine important amino acids, they’re not full protein food. There is 18 grams of protein in one cup of boiled lentils.
There are many good reasons for eating lentils for health. They provide energy, reduce the risk of heart disease, help maintain normal body weight, and maintain a healthy digestive system.
Edamame is a complete protein food you need in your diet, important amino acids. There is 17 grams of protein in one cup of cooked edamame.
Edamame beans, especially omega-3 alpha-linolenic acid, have fiber, vitamins, minerals, and healthy polyunsaturated fats. They are naturally gluten-free as well, and they don’t have many calories.
12. Kidney Beans
Another great source of protein is kidney beans. There is 15 grams of protein in one cup of boiled kidney beans. They all have nine amino acids, but they’re not a full protein because they don’t have a lot of methionine, an amino acid protein.
Kidney beans are rich in fiber, folate, magnesium, potassium, zinc, and K and B6 vitamins. They also have low levels of fat and cholesterol.
Tofu is a product of soy milk and is one of the best protein foods you can eat. A tofu cup contains 10 grams of protein. It has eight major amino acids and iron and calcium in abundance. It also contains manganese, selenium, phosphorus, magnesium, copper, zinc, and B1 vitamin.
14. Chia Seeds
Chia seeds are another good protein source for vegetarians. You’ll get 9.4 grams of protein from two tablespoons of chia seeds. They are also one of the best omega-3 fatty acid plant sources. Chia seeds can help with digestion, treat anemia, provide energy, control blood sugar, stop signs of aging, and increase brain power.
Quinoa has all nine major amino acids and is a full source of protein. One cup of cooked quinoa has a protein content of 8.14 grams. Quinoa also has fiber, iron, potassium, phosphorus, magnesium, and folate. Eating quinoa every day can reduce swelling and decrease your risk of type 2 diabetes, cardiovascular disease and cancer of the colon. It can also help your digestion and keep your body weight healthy.
16. Soy Milk
A lot of vegans and people who are lactose intolerant and are unable to drink milk use soy milk instead of milk. It is protein-filled and contains vitamins A, B12, and D. There is 8 grams of protein in one cup of soy milk.
17. Green Peas
Green peas or any peas are one of the best protein foods for vegetarians. Fiber, potassium, magnesium, iron, zinc, folate and vitamins B, C, A and K are also found in green peas. They are low in calories as well. You get about 8 to 10 grams of protein in one cup of cooked green pea. Green peas can help reduce the risk of heart disease, arthritis, and diabetes of type 2.
18. Peanut Butter
Another great way to get protein is peanut butter. This nut butter is a good source of fat and fiber monounsaturated. It’s full of vitamins as well. Only 2 peanut butter tablespoons have 8 grams of protein.
If you are careful not to eat too much of it at once, this butter can help to reduce bad cholesterol and help you maintain a normal weight.
Milk is a great choice for anyone seeking weight gain and muscle building. Milk has been here for decades, of course, and the good thing is that it never fails to deliver.
For the most part, this food is protein-filled chock making it perfect for those who try to add more muscle. Moreover, milk is a great source of calcium, vitamins and other minerals that are essential. After your workout session, just focus on drinking one or two glasses – you will definitely see results!
20. Protein Smoothies
Looking for a nutritious, fast and safe way to gain weight?
If so, i recommend shooting protein smoothies. And oh, i know that you may be considering shakes of store – bought protein, but trust me to make yours by your own is much better.
The thing is, typically those commercial versions are loaded with sugar, and nutrients are also lacking. Remember- we are looking for a healthy way to gain weight and muscle ; no diversions! The fine news? There are many super tasty variations that you can just try and do your homework, mix and start drinking!
21. Red Meats
Yes, red meats are also on our list – in fact, they are one of the best muscle – building protein food right now. Red meats mostly contain dietary creatine ; an amazing supplement to muscle building.
And oh, if you’re a big steak fan, you’re going to be happy to hear about 3 grams per 6 ounces of leucine. Leucine is essentially an essential amino acid that the body needs to stimulate the synthesis of muscle protein and add new muscle tissue.
But what if you just want to add a certain amount of weight? Well, red meats are perfect for you ; they contain fat and calories in the right amount! In fact, in this respect, they are much better than lean meats.
Do not hesitate to eat up!
22.Nuts and Nut Butters
Nuts and nut butter-both are perfect for your journey to gain weight. First of all, nuts are calorie-filled chock. Indeed, eating as a snack just two handfuls a day can add hundreds of calories quickly. And if you’re considering almonds, you’re going to be happy to hear that just a handful of them contain over 7 grams of protein and 18 grams of healthy fats. What else can you ask for?
You can choose to get some nut butter (preferably 100 percent nut butter) and add it to whatever snack your fantasy tickles.
You can get a high amount of carbs and calories from just one serving. Knowing that rice is super easy to consume and digest is also good. But be careful though, some types of rice are high in arsenic; a chemical element that can cause metal toxicity. And oh, don’t forget to add some protein and healthy fats to the mix once you prepare your rice-you’re going to be incredibly happy with that!
24. Egg Whites
Eggs are one of the most healthy foods and an excellent protein source. Eat at least 6 egg whites to recover and repair muscles after the workout.
Almonds are great protein and fiber sources. Almonds can help you lose weight. You can eat it whenever your stomach feels hungry, add almonds to your diet.
26. Cottage Cheese
One of the high protein foods is Cottage Cheese. It consists of milk fat. It can help you lose weight, it has a high protein content and very low calories.
These are not only a good protein source, but also rich in various micronutrients such as manganese, magnesium, selenium, phosphorus. In sprouts, the content of Vit C is three times that of the normal pulse. You can use various types of sprouts as they are all among the best sources of protein food. There are various types of sprouts
- Green moong sprouts
- Black chana sprout
- Kidney bean sprout
- Peanut Sprout
1 cup of sprouts of germinated peanut provides 7 gm protein and 14 gm fat.
28. Dried Apricots
Dried apricots are also a high – protein option. An eight-ounce dried fruit serving provides 5 grams of protein. Dried apricots are low in fat and cholesterol and provide vegetarians with a great protein option.
29. Nutritional Yeast
Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast that is sold as yellow powder or flakes commercially. It has a cheesy flavor, making it a popular ingredient in dishes such as mashed potatoes and tofu scrambled.
You can also sprinkle nutritional yeast on top of pasta dishes or even enjoy it on popcorn as a savory topping. This full plant protein source provides 14 grams of protein and 7 grams of fiber per ounce (28 grams) for the body. Fortified nutritional yeast is also a great source of zinc, magnesium, copper, manganese, and all B vitamins, including B12.
30. Spelt and Teff
Spelt and teff belong to an ancient grain category. Other old grains are einkorn, barley, sorghum, and farro. Spelt is a type of wheat that contains gluten, while teff comes from an annual grass, meaning it is gluten – free.
Spelt and teff provide 10–11 grams per cooked cup (240 ml) of protein, making it higher in protein than other ancient grains. Both are excellent nutrient sources, including complex carbs, fiber, iron, magnesium, phosphorus, and manganese. They also contain vitamins B, zinc, and selenium in good quantities.
Hempseed comes from the plant of Cannabis sativa, known for belonging to the same family as the plant of marijuana. But hempseed only contains trace amounts of THC, the compound producing the drug – like effects of marijuana.
Hempseed contains 10 grams of complete, easily digestible protein per ounce (28 grams), although not as well-known as other seeds. That’s 50% more than seeds of chia and flaxseeds.
There is also a good amount of magnesium, iron, calcium, zinc, and selenium in hempseed. Moreover, it is a good source of fatty acids omega-3 and omega-6 in the ratio considered to be optimal for human health.
This protein powerhouse consists of 65% to 71% full protein compared to beef, which is only 22%! Spirulina is also a great source of vital amino acids and minerals that the body can easily assimilate. Consume as a protein substitute for a meal about two tablespoons of spirulina, and you’re good to go!
There’s plenty of conflicting soy info out there. There’s another point to the incredible health of Asian populations that eat a lot of soy for every person saying to avoid it. Here’s the thing-those populations are eating a lot of fermented soy that’s very different. Tempeh is an example of fermented soy, so it’s a preferable option if you want to choose soy. One portion (half a pack contains 20 grams)
Another snack, this time for something savory to crave. In the supermarket there are countless hummus flavors, so it’s hard to get tired of the stuff. I prefer to eat hummus by dipping carrots or cucumbers in it, but try spreading some on Ezekiel bread if you want to double-up on protein.
Also known as wheat meat, seitan is produced by mixing wheat protein with a mixture of sauces, spices and liquid to create a product that imitates meat in terms of taste and texture.
This is what is used for many’ mock meats’ around as you can manipulate the seitan’s taste by adding various spices and flavours. It is low in carbs and fat and high in protein–serving up to 40 g per 100 g!
Amaranth, though much smaller in size, is similar to quinoa and teff in its nutritional content. This ancient pseudo-grain (also a seed) in just one cup of cooked amaranth adds 7 grams of protein to your meals. It’s also a great iron, B vitamin, and magnesium source. Try this pair of amaranth with lentil and all kinds of different spices in these delicious burgers.
37. Steak (Ground Beef)
1 ounce of ground beef contains 7.6 grams of protein and 76 calories (meets 15% of your daily protein requirement).
These acids help to prevent numerous diseases of muscle-wasting. Simply put, your muscles are protected and built. Amino acids can also lower blood pressure and strengthen the tissues of the connection.
38. Black Eyed Peas
Black-eyed peas may appear boring, but in just 1/2 cup they pack 8 grams of protein. They are also a great source of iron, magnesium, potassium, and B vitamins, like most other beans. They can be used in soup or elsewhere you would normally use beans. Their mild, nutty flavor makes a cozy dinner great!
39. Sundried Tomatoes
Tomatoes are packed with antioxidant lycopene, which studies show can reduce your risk of cancer of the bladder, lung, prostate, skin and stomach as well as decrease the risk of coronary artery disease.
Just one cup of the sun-dried version will provide you with 6 grams of satiating protein, 7 grams of fiber, and 3⁄4 of your potassium RDA, essential for cardiac health and tissue repair. They also have a wealth of vitamins A and K. Use them out of the bag as a pizza topping, tangy salad add-on, or snack on them.
While grass-fed beef is an excellent choice, in recent years the profile of bison has risen, and for good reason: it has half the fat off and less calories than red meat.
While a 90% lean hamburger can average 10 grams of fat, according to the USDA, a comparatively sized buffalo burger rings in at two grams of fat with 24 grams of protein, making it one of the leanest meats around.
41. Processed meat (bacon, sausage, hot dogs, and deli meats)
Processed meat has preservatives compared to fresh meat, slightly more fat and calories, and four times more salt. These differences can explain why research finds that people who eat processed meat once a day have a higher risk of heart disease and diabetes compared to people who pass processed meat.
“Tuna is one of the best protein foods available yet affordable.” Canned tuna can always be available— I think it’s one of those staples in your cupboard that you should always have. And you don’t have to worry about it going bad because it has a very long shelf life. “Eat it as a snack on crackers, as a lunch sandwich on whole wheat bread, or add it to your greens for a Niçoise salad.
Four ounces of canned tuna=28 grams of protein; 128 calories
“Shrimp is very low in calories and great for grilling, adding pasta or as a cocktail of shrimps.” Plus, frozen shrimps are quick to defrost and cook, so always having it in your kitchen is an easy source of protein.
Four ounces of shrimp (about 16 large shrimp)=24 grams of protein; 120 calories.
44. Turkey Breast
1 slice of turkey breast contains 4 grams of protein and 22 calories (meets 7% of your daily protein requirement) Besides being one of the best protein foods, turkey breast can also make you feel full over long periods of time.
Turkey’s breast has fewer fat and calories than most other meat cuts. And it contains selenium that can help prevent a variety of cancers.
45. Wild salmon
Wild salmon is loaded with protein. It’s definitely something to include on the weekly menu with about 7 grams per ounce. It is also loaded with great omega-3 fats for you, which is one of the most important nutrients that you should eat more.
It’s been often said with animal-based proteins, the fewer legs the better —meaning that fish are at the top of the list. Yes, octopus and some others are exceptions — generally, when thinking about animal / fish protein, stick to that thumb rule.
I listed them as one of the best foods you are not eating, the other day on my blog. Sardines are loaded with protein, but also omega-3 fats and vitamin D, yet low in contaminants that impregnate our seafood today, unfortunately.
47. Whey protein
At school, I was told that protein supplements were creating expensive urine. Well, I’ve always questioned what I’ve learned because it couldn’t be further from the truth. Whey protein is loaded with amino acids, especially some key amino acids called branched-chain amino acids, which can help to recover and repair muscles in particular.
But, honestly, whey’ until we’re blue in the head, while we can talk about science, it’s down to convenience. It’s a fantastic meal or snack to make a smoothie with a little fruit, perhaps some veggies and a handful of nuts. It’s fast. It’s easy to do. It’s comfortable. And it’s high on my list of the best protein sources in the world at about $2-$3 per 20 grams of protein.
1 ounce of tilapia contains 4.2 grams of protein and 27 calories (meets 8% of your daily protein requirement) Besides being one of the foods rich in protein, tilapia also contains omega-3 fatty acids (whose benefits we have seen).
It is also a good source of calcium, which works with potassium in addition to building strong teeth and bones to enhance the function of the nervous system.
½ a fillet of halibut (Atlantic and Pacific) contains 42 grams of protein and 224 calories (meets 85% of your daily protein requirement)
1⁄2 Halibut filets (Atlantic and Pacific) contain 42 grams of protein and 224 calories (meets 85% of your daily protein requirement) Oily fish such as halibut are rich in omega-3 fatty acids, known to reduce the risk of heart disease and lower cholesterol levels. Halibut is also the unhealthy type of fat, low in saturated fat.
50. Swiss Cheese
1 slice of Swiss cheese contains 7.5 grams of protein and 106 calories (meets 15 percent of your daily protein requirement. Swiss cheese also contains other nutrients that can benefit your bones, eyes and the immune system.
It is also low in potassium and can therefore be enjoyed by kidney patients. Another form of cheese, goat cheese, contains 7 grams of ounce protein.
Okay, so these were 50 of The best Protein Foods You can have in your diet for a healthier life! Feel free to suggest your personal favorite protein source in the comments below, share it with your friends and family to let them, groom. And don’t forget to join softiview to get updated to more awesome posts like this!
Thanks for reading…