Your body's protein requirement depends on your weight. The average adult needs about 0.8 grams of protein per kilogram of body weight per day (about 7 grams per 20 pounds of body weight). Therefore, a 140-pound person needs about 50 grams of protein every day. The National Academy of Medicine recommends that proteins constitute between 10% and 35% of daily calories.
However, some protein sources are better than others. The consumption of processed meats, such as sausages and sausages, is linked to an increased risk of type 2 diabetes, heart disease and colorectal cancer. In addition, red meat consumption has been linked to several diseases, such as heart disease, diabetes and cancer. Replacing red meat with beans, soy foods, nuts, fish, or poultry may reduce the risk of these diseases.
Fish is also rich in protein. Three ounces of Atlantic salmon contain 22 grams of protein, while the same amount of cod contains 19 grams. Any type of bird raised primarily for meat and eggs is considered poultry. Chicken is one of the most common sources of poultry protein.
A 3-ounce serving of chicken breast contains an impressive 26 grams of protein. Turkey has slightly less protein, with 25 grams in 3 ounces. A serving of beans provides the same amount of protein as 1 ounce of meat (approximately 7 grams). Beans also keep you full for longer because, unlike animal sources of protein, they're high in fiber.
Just one ounce of nuts contains 3 to 7 grams of protein and 1 to 3 grams of fiber. Almonds and pistachios are among the most protein-rich nuts, with 21.15 and 20.16 grams per 100 grams, respectively. Most of the protein in eggs is found in egg whites, which also contain vitamin D, omega-3 fatty acids, B vitamins, and choline. Eggs are a complete protein, as they contain all nine essential amino acids.
People who follow a vegan or vegetarian lifestyle eliminate many common sources of protein from their diet. Lentils are an excellent plant-based alternative, as 100 grams of raw lentils contain almost 25 grams of protein. Generally speaking, most healthy adults require 0.8 grams of protein per kilogram of weight. This translates to 55 grams per day for a sedentary man of average weight and 45 grams per day for a sedentary woman of average weight.
You may need to increase your protein intake if you are extremely physically active, if you are pregnant or breastfeeding, or if you are recovering from certain injuries or surgeries. To help narrow things down, here are 8 of the best protein-containing foods for you to enjoy. As a versatile staple food that is in many people's rotation, chicken has a big impact when it comes to protein. A simple recipe for baked chicken with lemon and pepper or creamy chicken with mushrooms, garlic and parmesan can be an easy weeknight dinner that includes this important nutrient in a delicious way.
Salmon may be known for its healthy fats that support heart health, but this food also contains a lot of protein. Eating fish at least twice a week also adds variety to your weekly protein rotation. Salmon recipes such as our salmon with honey and garlic or salmon with walnut and rosemary crust are not to be missed. If you're looking for a plant-based source of protein that many love, natural peanut butter is the way to go.
You can enjoy it in a classic peanut butter and jam sandwich, use it as an ingredient in a peanut dressing, or prepare some peanut butter energy balls for a quick snack on the go. Not a fan of peanuts or are you looking for other options? Other nut and seed butters also provide comparable amounts of protein. Creamy cottage cheese is a natural source of protein that is easy to include in a balanced diet. And using it in recipes such as creamy spinach sauce and Florentine lasagna rolls helps maintain a high protein content without the need to add meat.
For the best plant-based protein, opt for hearty lentils. Not only are they packed with this key macro, but they're also packed with antioxidants, fiber, vitamins, and minerals. From a cozy vegan lentil soup to a bowl of lentils with fried eggs with 26% vegetables, enjoying lentils can be a delicious way to add protein to your diet. Let's take a look at some of the best protein-rich foods for overall health, including protein sources for vegans and vegetarians.
The amounts of protein for a typical normal serving of each food are indicated, starting with the foods with the highest protein content and descending in order. Lamb is one of the best sources of essential nutrients, such as iron, zinc and vitamin B12, not to mention that it is high in protein. Grass-fed beef is one of the best protein-rich foods you can find. Not only does it provide nearly 50 percent of the recommended daily amount of protein, but it's also a rich source of vitamins A and E and powerful antioxidants.
Grass-fed beef nutrition has been shown to reduce the risk of heart disease and improve blood sugar levels due to its protein and healthy fat content. Sardines are a sustainable and affordable fish source of omega-3s, calcium, phosphorous, vitamin D, B vitamins, selenium and protein. They are one of the best natural sources of essential omega-3s in the world, which are related to benefits such as anti-inflammatory effects, heart health and cognitive health. This is why they are considered to be one of the best fish to eat on a regular basis.
A chicken breast provides more than 30 percent of the recommended daily amount of protein, making it an excellent protein-rich food option that can be easily added to healthy recipes for lunch and dinner. Chicken is also a source of B vitamins, such as niacin and vitamin B6, which are important for reducing the risk of cardiovascular disease, treating diabetes, maintaining mental health and reducing LDL cholesterol levels. Fish is an excellent source of protein, and wild salmon is one of the healthiest protein-rich foods out there because it's also high in omega-3s and lots of vitamins and minerals, such as vitamin B12 (more than 100 percent of the daily value in a three-ounce piece); vitamin D; selenium; vitamins B3, B6 and B5; and potassium. Tempeh is a vegetable protein made from fermented soybeans.
It has a more nutty flavor and a firmer texture than tofu, making it more appealing to some people. Natto is a fermented food that is made by soaking whole soybeans, steaming them and adding healthy bacteria to the mix. It offers a variety of health benefits due to its protein, manganese, iron, copper, magnesium, vitamin K and vitamin C content (just to name a few). Did you know that eggs are one of the best low-carb and protein-rich foods, as they have a complete profile of amino acids and healthy fats? That means that eggs contain all nine essential amino acids that we need to obtain from our food.
Add eggs to your diet to improve heart health, help you lose weight, prevent metabolic syndrome, and improve skin health. Eggs are also rich in biotin, which helps improve protein absorption. Vitamin B6 also plays an important role in protein absorption, helping enzymes break down protein and carrying disassembled amino acids into the blood. Keep in mind that to get all the health benefits of eggs, use organic free-range eggs, which ensure that chickens can roam, roost and have a good quality of life.
In addition, eggs from free-range hens, compared to eggs from caged hens, contain more vitamins and omega-3 fats and less cholesterol. Because it is high in phosphorus, when combined with calcium it can help strengthen bones. It also provides you with vitamin B12, B6 and folic acid, all of which help the proper functioning and development of the brain, nerves, blood cells and more. Goat cheese comes from the beneficial goat's milk, which contains the protein casein A2 (instead of the casein A1 found in cow's milk) and is therefore easier to digest.
Why is it good to eat liver? In many cultures, beef liver, chicken liver, and duck liver are considered superfoods because of their high content of essential nutrients, especially vitamin A, iron, and B vitamins (especially B1). Some lima beans offer about 21 grams (g) of protein per 100 g serving. Yellow corn has approximately 15.6 g of protein per cup. In addition, corn also contains a good amount of fiber and minerals, including calcium.
Salmon is considered a fatty fish, meaning it's full of omega-3 fatty acids. Salmon is also an excellent source of protein and can help a person feel more satisfied with meals. Salmon may not be as affordable as other protein options. Potatoes have a reputation for being starchy carbohydrates, but they are good sources of nutrients, including protein.
A medium potato with skin contains just over 4 g of protein. People should be careful when preparing a potato, as the extras that people usually put in potatoes can increase the calorie count. One cup of raw broccoli has nearly 2.6 g of protein and contains a variety of nutrients such as folate and potassium. This powerful vegetable has only 31 calories per cup.
Cauliflower has a lot of protein with very few calories. One cup of minced cauliflower has 27 calories and 2 g of protein. Chicken breast is a lean source of protein. Most of its calories come directly from protein when served skinless.
A 100 g skinless chicken breast provides about 22 g of protein. Oats offer around 13 g of protein per 100 g. They are also a source of complex carbohydrates. Raw oats are easy to prepare like oatmeal, and people can season them with a variety of healthy foods, such as fruits and nuts.
People should avoid prepared oatmeal meals, as they often contain added sugar. People can use hemp seeds in salads as a substitute for croutons. Hemp seeds offer around 9.5 g of protein per 30 g. They're fairly easy to find at most grocery stores, but they can be expensive.
Turkey contains a powerful amount of protein. Boneless turkey can provide about 13 g of protein per 100 g. Low-fat plain Greek yogurt contains up to 19 g of protein in a 200 g pot. People looking to lose weight should limit or avoid Greek yogurt that contains added sugar.
Instead, people should go for the simple versions and garnish them with some fruits or seeds. This tiny seed contains more than 5 g of protein per ounce, along with omega-3, fiber and calcium. Vegans often use chia seeds as an egg substitute, and many people enjoy adding them to smoothies or salads for additional health benefits. This white fish is an excellent source of lean protein, with almost 30 g of protein in half a fillet.
Brussels sprouts are full of protein, fiber and vitamins. A one-cup serving contains nearly 3 g of protein. Teff is an herb that is often ground into flour. This gluten-free food has a fairly high protein content, with about 13 g of protein per 100 g of serving.