What is high in protein

Plus, the fermentation process creates good-for-your gut probiotics. Power up your protein: Tempeh can serve as the focal point of any vegan dish, so try it in this vegan tempeh burger or throw it into a spicy chili with tons of veggies and beans.

Just about 1 cup of plain low-fat Greek yogurt has a whopping 20 grams of protein for roughly calories. Power up your protein: If the taste of plain Greek yogurt is too tangy for your liking, try using it as a replacement for sour cream in savory dishes, or make your own pita toast with labneh with this recipe from Jackie Newgent, RDN.

You can also sweeten it yourself by piling fruit on top. Power up your protein: Switch things up and use lentils as the base for your grain bowl, toss them onto your salad, or try a more traditional Moroccan lentil soup. You get 8 grams of protein per 8-ounce serving. Not to mention, nine essential vitamins and minerals, including bone building calcium and vitamin D. Research suggests it might even reduce muscle soreness. This unfamiliar gluten-free grain looks like a smaller couscous and cooks up to a slightly gummy consistency.

Power up your protein: Sick of quinoa? Use amaranth as the base for this Buddha bowl from Simple Swaps. Whether you roast them for a snack or toss them into your salad, chickpeas are an excellent way to sneak in extra protein at nearly 15 grams per cooked cup, as well as fiber 12 grams and iron if you prefer to skip out on beef nearly 5 grams.

Power up your protein: Chickpeas are super versatile, since they really take on any flavor you prefer. They taste amazing in a curry with cashews or lentils. Looking for a healthier sweet treat? Try these surprisingly tasty chickpea dessert recipes. Broccoli is a healthy vegetable that provides vitamin C, vitamin K, fiber, and potassium. One cup 96 grams of chopped broccoli has 3 grams of protein and only 31 calories Lean beef is high in protein, as well as highly bioavailable iron , vitamin B12, and large amounts of other vital nutrients.

One 3-ounce gram serving of lean sirloin steak contains 25 grams of protein and calories Beef is suitable for people on a low carb diet. Tuna is a popular type of fish. You can eat it hot in a range of baked dishes or cold in salads. Like other fish, tuna is a good source of various nutrients and contains omega-3 fats. One can grams contains 27 grams of protein and only calories Quinoa has numerous health benefits.

One cup grams of cooked quinoa has 8 grams and calories Whey protein is a high quality protein from dairy foods that can help build muscle mass. It may also aid weight loss. Protein content: Varies between brands. Lentils are a type of legume. They are high in fiber, magnesium, potassium, iron, folate, copper, manganese, and various other nutrients.

One cup grams of boiled lentils contains 18 grams and calories Ezekiel bread is different from most other breads. Compared with most breads, Ezekiel bread is high in protein, fiber, and various important nutrients. Pumpkins contain edible seeds called pumpkin seeds. One ounce 28 grams has 9 grams of protein and calories It consists mostly of protein, with very little fat and calories.

It also tastes delicious and is high in various vitamins and minerals. One 3-ounce gram serving contains 26 grams and calories Fish is healthy for various reasons. Instead vegans can eat high protein vegetables like lima beans, spinach, and corn.

See the list of vegan protein foods. Ingredients: 3oz canned tuna, 1 leaf romaine lettuce, 1 slice of tomato, 2 slices whole wheat bread.

View or Edit this Meal. Ingredients: 6oz chicken breast, 2 cups romaine lettuce, 1 cup cherry tomatoes, 1 oz grated Parmesan. You can check our data against the USDA by clicking the Source link at the bottom of each food listing. Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away. MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat.

While additional research is needed to determine exactly how this process helps you feel fuller, longer, it does. That means you may be less likely to eat between meals. Muscle is lost on most weight-loss programs; however, according to a study , higher protein intake helps preserve lean body mass.

Research also suggests that it may be better for muscle health to consume a moderate amount of protein at each meal throughout the day rather than packing the entire goal amount into one. The majority of protein-focused diets are also low-carb, and weight-loss plans touting the benefits of this approach have been around for decades. The Atkins diet, for instance, was first developed in the s. Research has found low-carb diets effective for weight loss, but since these plans can be restrictive, people may find them difficult to adhere to long-term.

How you build your plate on any high-protein diet is critical since some of the more restrictive eating plans could have negative health implications. For instance, opt for protein-rich foods that are too high in fat, and you may experience nausea, diarrhea, and other unpleasant side effects. On the other hand, replace too many nutrient- and fiber-rich foods like fruit, veggies, and whole-grains with high-protein ones in an effort to limit carbs and you could deal with constipation or micronutrient deficiencies.

In this case, the better question might be are you eating enough types of protein-rich foods? After all, according to a analysis published in the American Journal of Clinical Nutrition , most adults exceed the recommended intake of protein—consuming an average of 88 grams a day. You may be getting enough of the macronutrient, not all sources are created equal—proteins can be lean or high in saturated fats.

Case in point: The amount of protein in a pork chop and piece of salmon are similar, but the pork has more than three times the saturated fat. Similarly, beef and certain cheeses are typically higher in saturated fat, which can raise bad cholesterol LDL levels and have been linked to increased risk of heart disease or stroke.

Instead, consider incorporating more healthy fats monounsaturated and polyunsaturated found in nuts, seeds, and seafood to your diet. Fats can be part of a healthy pattern of eating, along with various protein sources. Try adding more plant-based and lean protein sources into your diet by designating one meatless meal a day, swapping ground beef for turkey or chicken the next time you make chili , or opting for seafood a couple nights a week.

Nicole Saporita is a senior content manager for consumer wellness at WW. Skip to main content Skip to footer. ZeroPoint Foods. Success Stories.

Digital Unlimited Workshops. Stay Healthy. Unlimited Workshops Virtual or in-person Workshops. Digital Coach-led events. Our experts share some of the best sources of protein and explain why it should be a key part of your meals.

By Nicole Saporita. Which foods are high in protein? Check out some of the best sources of protein : The best sources of protein per gram serving Chicken breast 31 g Ground beef 20 g Salmon 19 g Canned tuna 19 g Shrimp 24 g Eggs 12 g Whole milk 3 g Part-skim mozzarella 24 g Low-sodium cottage cheese 12 g Parmesan 36 g Greek yogurt 10 g Lentils 9 g Chickpeas 8 g Peanuts 26 g Edamame 12 g Pumpkin seeds 19 g Hemp seeds 32 g 1.

Chicken breast Chicken is a staple in many diets and for good reason! Try chicken breasts in:. Grilled chicken-vegetable kebabs with tzatziki. White chicken chili with salsa verde. Ground beef From burgers to BBQ, beef is a mainstay in many recipes. Try ground beef in:. Beef and pinto bean chili. Italian Meatballs. Cheeseburger Crunch Wrap.