Introduction
Protein is an essential macronutrient that plays a crucial role in many bodily functions. It is important for muscle growth, hormone production, energy production, and more. To ensure you are getting enough protein in your diet, it is important to choose foods that are high in protein.
Types of Foods High in Protein
There are many types of foods that are high in protein. These include:
Animal Sources
- Eggs
- Meat (beef, pork, poultry, etc.)
- Fish (salmon, tuna, cod, etc.)
- Seafood (shrimp, lobster, crab, etc.)
- Dairy (milk, cheese, yogurt, etc.)
Plant Sources
- Beans and legumes (lentils, black beans, chickpeas, etc.)
- Nuts and seeds (almonds, cashews, chia seeds, etc.)
- Whole grains (quinoa, oats, brown rice, etc.)
- Soy (tofu, tempeh, edamame, etc.)
- Vegetables (broccoli, spinach, asparagus, etc.)
How Much Protein Should You Eat?
The amount of protein you should eat each day depends on several factors, including your age, gender, activity level, and health goals.
- If you are sedentary, the recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
- If you are moderately active, the RDA is 1.2–1.7 grams per kilogram of body weight, or 0.54–0.77 grams per pound.
- If you are very active, the RDA is 1.7–2.2 grams per kilogram of body weight, or 0.77–1 grams per pound.
Examples of High Protein Foods
Below are some examples of high protein foods and their approximate protein content per serving:
- 3 ounces of cooked beef: 21 grams of protein
- 1 cup of cooked lentils: 18 grams of protein
- 1 cup of cooked quinoa: 8 grams of protein
- 1 large egg: 6 grams of protein
- 1 ounce of almonds: 6 grams of protein
- 1 cup of non-fat Greek yogurt: 17 grams of protein
- 1 cup of cooked spinach: 5 grams of protein
- 1 cup of cooked black beans: 15 grams of protein
Conclusion
Eating foods that are high in protein is an important part of a healthy diet. There are many types of foods that are high in protein, including both animal and plant sources. The amount of protein you need each day depends on your age, gender, activity level, and health goals. Examples of high protein foods include beef, lentils, quinoa, eggs, almonds, Greek yogurt, spinach, and black beans.
