Protein is one of the most essential nutrients of the body which helps us build muscles, hormones, skin, organs and helps in various other things. Here is the list of 20 protein-rich superfoods that can help you to enhance your metabolism.
Table of Contents
1. Eggs
2. Almonds
3. Chicken Breast
4. Oats
5. Cottage Cheese
6. Greek Yogurt
7. Milk
8. Broccoli
9. Lean Beef
10. Tuna
11. Tofu
12. Beans
13. Pumpkin
14. Lentils
15. Avocados
16. Mushroom
17. Pomegranate
18. Turkey Breast
19. Green Peas
20. Peanuts
1. Eggs
Whole eggs are the most nutritious and healthy food on the planet and these are easily available as well. It is rich in brain nutrients, vitamins, minerals, eye-protecting antioxidants and healthy fats. Though the whole egg is good for health, if you need it for protein purpose, then consume only egg white; you’ll get one of the purest proteins under the sun.
2. Almonds
Almonds are loved by almost everyone because of their crunch and typical nutty flavor. These are enriched with various essential nutrients such as magnesium, manganese, fiber, vitamin E, and protein. It also has monounsaturated fats which reduce the chances of heart diseases.
3. Chicken Breast
It is one of the best protein-rich foods and can be cooked easily and also has a great taste. 58 grams of chicken breast provides you with 17 grams of protein. It also enhances the production of niacin which is good for the nervous system but makes sure to remove the skin before cooking as it is loaded with saturated fat.
Also Read: Best Natural Foods that Contain Vitamin D
4. Oats
Oats are considered to be the healthiest grain and major source of protein on the planet. They are rich with fibers, vitamin B1, manganese & magnesium and other essential nutrients. It’s a vegetarian food, so can be consumed by a large number of people around the world. A half cup of oatmeal contains 13 grams of protein.
5. Cottage Cheese
This cheese is good for health as it contains less amount of fat & calories and more amount of protein in it. It is also loaded with other nutrients such as selenium, phosphorous and calcium. 1 cup (226grams) of cottage cheese has 2% fat and 17 grams of protein.
6. Greek Yogurt
Greek yogurt is also known as strained yogurt because it is very thick in nature, has creamy texture and is very delicious in taste. It is packed with lots of vital nutrients which are essential for the body such as protein, calcium, Vitamin A and Vitamin B12. Greek yogurt has double amount of protein as compared to the regular yogurt and it is digested easily.
7. Milk
Milk has every nutrient which is required for the body but most people avoid consuming it because it contains lactose (one kind of sugar). Such people can consume skimmed milk which has less amount of lactose and has calcium, riboflavin, phosphorous, vitamin D and is a rich source of protein. All these nutrients intensify the strength of bones and teeth and prevent the onset of osteoporosis.
Also Read: Top 12 Calcium-Rich Foods
8. Broccoli
If you are looking for the source of fiber and protein, then Broccoli is the best source for that. This cruciferous vegetable has less amount of calories. It is rich in other vital nutrients such as Vitamin K, Vitamin C, and Potassium. Some studies established this food to be helpful in preventing cancer. You will get 3 grams of protein from one cup of broccoli (96 grams).
9. Lean Beef
This can be the best source of protein for non-vegetarians however, if possible consume the leanest meat to cut down the fat percentage. You can get 22 grams of protein from 85 grams of lean beef. It is also enriched with Vitamin B12 and an high amount bioavailable iron.
10. Tuna
Fish is a great source of protein and Tuna is one of them. It is also loaded with Vitamin D & E. It contains very less amount of fat and calories. From 154 grams of tuna, you can get 39 grams of protein and only 179 calories.
11. Tofu
Tofu is made from soybean and is fortified with a high level of proteins, Vitamin B12, iron, calcium. It is a great source of essential amino acids. You can use tofu in various forms such as you can make tofu protein shake, stir-fry them, grill them and add smoky flavor to it.
12. Beans
Beans belong to the legume family and for vegetarians this can be the best substitute of meat and also dairy products. From half cup of beans, you can get as much protein as you get from one ounce of meat. This food is the powerhouse of protein, fibers, and essential amino acids and you can use it in salads and pasta. You can also prepare a healthy & tasty dip.
Also Read: 9 Super Foods That Can Slow down Aging Process
13. Pumpkin
This is a widely known fruit across the globe because of its nutritional properties. It is packed with minerals, vitamins, fibers, and antioxidants. Pumpkin seeds are also extremely useful to get the daily dose of proteins, zinc, and magnesium. This fruit can be used in various ways such as you can bake, fry or stew it.
14. Lentils
Lentils are widely used in India and are a rich source of protein, magnesium, iron, potassium, manganese and other vital nutrients. This plant-based protein is excellent for vegans and vegetarians. 198 grams of lentils contain 18 grams of proteins and only 27% of calories.
15. Avocados
This food comes under the category of superfoods and the nutrients present in it aptly justify its name. It is the powerhouse of protein, monounsaturated fatty acids, and minerals. The scoop of avocado has a creamy texture which is extremely good for the skin. You can also apply it on your face for the healthy and glowing skin.
16. Mushroom
Mushrooms are the good source of fibers, proteins, beta-glucan. They contain fewer calories. One cup of mushroom (40 grams) contains 4 grams of protein and has only 15 calories. It’s also a rich source of selenium which propels the functioning of muscles.
17. Pomegranate
It’s not easily imaginable to get the protein from the fruits but pomegranate is the powerhouse of protein. The seeds of the pomegranate are full of proteins. It is also a rich source of Vitamin C and contains antioxidants. Besides, it also prevents diseases like cancer and Alzheimer’s.
18. Turkey Breast
Turkey breast is more or less is similar to chicken breast and very delicious and highly rich in several minerals, proteins, and amino acids. Only 100 grams of turkey breast contains 22.3 grams of proteins. Apart from proteins, it has vitamin B complex and zinc.
19. Green Peas
The profile of this food is highly impressive and the best part abot peas is that a bag of peas could be stashed in the freezer at all times. It has vital nutrients such as protein, Vitamin A, K, C, iron, manganese and phosphorous. From half cup of peas (170 grams) you can consume 4 grams of protein.
20. Peanuts
When it comes to protein, peanuts are the king nuts because it’s not only a rich source of protein but also help you to lose belly fat. It also helps to boost your mood. Further, peanuts are rich in magnesium and fibers. 28 grams of peanuts have 7 grams of proteins and only 159 calories.
Incorporate these foods in your life to get the daily dose of protein and lead a healthy life. These foods also lend a hand in losing weight and makes you healthier and stronger.
