Protein is a nutrient that is needed for the growth of bodily functions and has many benefits. Some of the benefits of these nutrients can help you lose weight, especially belly fat and can increase muscle mass. Based on the Nutrition Adequacy Rate (RDA) table, it is known that the recommended protein adequacy standard for Indonesian people aged 17 – 60 years is around 56 – 59 grams/day for women while men are 62 – 66 grams/day. This protein can we get from a variety of high protein food sources.
10 foods that contain high protein
Eggs are one of the healthiest and most nutritious foods because they contain vitamins , minerals, healthy fats , antioxidants that are useful for protecting the eyes and brain nutrition. Consuming egg white is better because it contains pure protein without fat. One egg contains 6 grams of protein and 78 calories.
Almonds are one of the most popular types of beans because they contain important nutrients including fiber, vitamin E, manganese and magnesium . Protein content in almonds is 6 grams per 1 ounce.
3. Chicken breast
Chicken breast is very easy to cook, provided you are able to cook it properly. Protein content contained in 1 skinless chicken breast is 53 grams and 284 calories.
Wheat is also among the healthiest foods because it contains lots of healthy fiber, magnesium, manganese, vitamin B1 and several other nutrients. The protein content of raw wheat is 13 grams and 303 calories.
5. Cottage cheese
Cottage cheese is a type of cheese that tends to be very low in fat and calories. This cheese contains calcium , phosphorus, selenium , vitamin B12, vitamin B2 and various other nutrients. A cup of cottage cheese with 2% fat is 27 grams of protein and 194 calories.
Yogurt is a food that tastes delicious, has a soft texture, and is high in nutrition. 170 grams of yogurt contains 17 grams of protein and 100 calories.
Milk is a very nutritious drink, but the problem is some adults don’t like this drink. Milk contains many single nutrients needed by humans because it is full of calcium, phosphorus and vitamin B2. A cup of milk with 1% fat contains 8 grams of protein and 103 calories.
Lean beef has high protein, especially the taste is also delicious. 85-ounce beef cooked with 10% fat contains 22 grams of protein and 184 calories,
Tuna has low fat and calories so most of it is protein. Like other fish, tuna contains nutrients that are rich in omega-3 fats . In 1 ounce una contains 30 grams of protein and 157 calories.
Almost all seafood is a very good source of protein because it is usually low in fat. Although shrimp are low in calories but are loaded with various nutrients such as selenium, vitamin B12 and omega-3 fats. In 1 ounce raw shrimp contains 24 grams of protein and 99 calories.