Protein is the building block of body organs, skin, muscles, hormones, and others. The body needs protein for the proper functioning of each organ and help to maintain or repair the tissues. And children especially need a healthy amount of protein for effective growth. So, eat high protein foods and maintain a healthy lifestyle.

Different studies show that intake of high protein food can help to reduce belly fat and lose weight. Additionally, also increasing muscles strength and mass. Which promotes the overall growth of the body. A diet with high protein also helps to lower high blood pressure and fight diabetes.  

The RDI (Reference Daily Intake) of protein is 56g for men and 46g for women. And many specialists said that you may need a high amount of protein for proper working.

Here is the list of 10 delicious high protein foods that can be part of your daily life.

List of 10 delicious high-protein food

Sr. No.FoodProtein’s amount
1Egg6g and 33% calories of whole egg
2Chicken Breast53g protein with 76% of calories
3Cotton Cheese26g protein and 163 calories
4Milk1 cup of milk has 8g of protein
5Broccoli1 chopped cup of broccoli has 3g of protein
6Tuna1 Tuna fish contains 27g of protein
7Ezekiel bread4g of protein in 1 bread slice
8Turkey breast3 ounces of serving has 26g proteins
9Fish  19g of protein in per 3-ounce serving
10Peanuts1 once contains 7g of protein

1.    Egg

The Egg is one of the healthiest and has a high amount of nutrients. Eating a whole egg daily can fulfill the need for many nutrients. It is an excellent source of healthy fats, eye-protecting antioxidants, minerals, vitamins, and brain nutrients. The whole egg has high nutrients but the white part is made with full protein.

Some people have an egg allergy, so an egg or food which contains egg is not suitable for such people. The egg contains 78 calories and 6 grams of proteins. And 33% of a whole egg is calories. So, try to eat 1 fried or boiled egg in the morning.

fried egg

2.    Chicken breast

The meat of any animal contains protein that can give strength to your muscles and body. The chicken is one of them. And chicken breast is one of the most popular high protein foods. If we eat chicken without the skin, most of the calories come from the protein part.

You can cook the chicken in various ways, the chicken is being cooked in hundreds of ways around the world. And also mix it with a wide range of dishes. Chicken tastes delicious if you cook it right. It has 75% calories, a roasted chicken breast without skin contains 284 calories and 53 grams of protein.

3.    Cotton cheese

Cotton cheese is the type of cheese that is light on the stomach, it has less amount of fat and calories. But it is rich in many other nutrients such as selenium, phosphorus, calcium, vitamin B12, vitamin B2, and many others. And most important the cotton cheese is high in protein.

Because of its nutrient quantity, cotton cheese is widely used by athletes and in weight loss plans. The cotton cheese contains 163 calories, 28 g of proteins, 11% calcium of RDI, and 6.3 grams of carbs.

4.    Milk

Milk is one of those drinks which contain almost all the nutrients the body needs. It is a good source of high-quality proteins, and also has vitamin B2, phosphorus, and calcium. But if you are worried about high fat then low of zero fat milk is your best option.

If the person has a milk allergy then drinking milk can lead to severe medical issues and gastrointestinal symptoms. That’s why dairy milk is not a good option for them. A cup of whole milk contains 21% of calories, 8g of protein, and 148 calories.

5.    Broccoli

Broccoli is a green vegetable that is also of high protein food, it has vitamin K, vitamin C, potassium, and fiber. And also provide bioactive nutrients which help to protect against various cancers.

If we compared it with other foods or vegetables, it has high protein than most of all. You can eat broccoli in multiple ways, cook or not cooked. One cupped chopped broccoli contains 3g of proteins and 31 calories only.

6.    Tuna

Tuna is a fish and high protein food. This fish can cook in hundreds of ways. You can eat it hot in a range of cold salads and baked dishes. It has a low amount of fats and calories but with high content of protein.

Like all other fishes, Tuna also has a high number of others nutrients and contains omega-3 fats. One or 142g of Tuna contains 128 calories and 27g of proteins. So, eating fish for once a weak can be very good health.

7.    Ezekiel bread

The Ezekiel bread is different from other normal bread. It is made with organic whole grains, legumes, spelled, millet, barley, wheat, lentils, and soybeans. If you compare the Ezekiel bread with all other bread, it has a high amount of protein, fiber, and other important proteins.

It is the is most organic bread available in the market. The most important component of this bread is wheat. It will promote good health as it contains organic food nutrients. Ezekiel bread contains a high amount of protein such as a slice of bread contains 4g protein and 80 calories.

8. Turkey breast

The Turkey breast is similar to chicken breast mostly. But what is different is the cooking style. It is cooked using local Turkish styles, which makes it more delicious and nutritious.

Mostly it consists of protein, fat, and a few calories. And also high in various vitamins and minerals. The 3 ounces of serving turkey breast contains 26g proteins and 125 calories.

9. Fish

The fish is among the list of the healthiest food on the earth planet. It has a large number of important nutrients such as proteins and vitamin D. Fish is also a good source of omega-3 fatty acids which are important for brain & body functioning.

It has many health benefits such as lower the risks of heart attack, reduce your risk of autoimmune diseases, help to prevent asthma in children, and protect your vision in old age. The Salmon fish contains 19g of protein per 3-ounce serving.

10. Peanuts

Peanut is a dry fruit that can be added to high protein foods due to its high content of protein, magnesium, and fiber. It can also help in weight loss. And if you like peanut butter then it also contains high-quality protein and calories. So, eat it carefully and moderate amount only.

Some people have a nut allergy, and peanuts are not suitable for them. The one ounce of peanuts contains 7g of proteins and 161 calories.

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