Best Foods For High Protein Intake

Choosing the best protein-rich food is easy as long as you know what you're looking for. One food source is not made up of purely protein, we need to understand what it comes with to know if it will fit the diet we chose or more importantly, the diet that is best for us.

When we say protein we immediately think red meat and fish. A 6-ounce grilled porter house steak, for example, contains about 38grams of protein, but it also has 44grams of fat. 16grams of which is unsaturated. Red meat also has cholesterol, vitamin a, riboflavin, beta-carotene, potassium, calcium, iron, zinc and the list goes on. Beans, nuts and wheat are also high in protein but it also has healthy fiber content and vitamins. We need all of these but how much depends on our diet.

Below is a simple list of protein-rich food. This should be useful not only for people who religiously checks the nutrient content of everything they put in their mouths but also for those who are starting to watch what they eat.

Beef

• ? lb Burger Patty - 28g of protein

• 1lb Broiled Steak - 38 g of protein

• ? lb of other beef cuts - 28g of protein

Chicken

• Chicken breast, 3.5 oz - 30g protein

• Chicken thigh - 10g (for average size)

• Drumstick - 11g

• Wing - 6g

• Chicken meat, cooked, 4 oz - 35 grams

Fish

• Most fish fillets or steaks are about 22 grams of protein for 3 ? oz (100 grams) of cooked fish, or 6 grams per ounce

• Tuna, 6 oz can - 40g of protein

Pork

• Pork chop, average - 22g protein

• Pork loin or tenderloin, 4 oz - 29g

• Ham, 3 oz serving - 19g

• Ground pork, 1 oz raw - 5g; 3 oz cooked - 22g

• Bacon, 1 slice - 3g

• Canadian-style bacon (back bacon), slice - 5 - 6g

Eggs and dairy

• Egg, large - 6g protein

• Milk, 1 cup - 8g

• Cottage cheese, 1 cup - 30g

• Yogurt, 1 cup - usually 8-12g, check label

• Soft cheeses (Mozzarella, Brie, Camembert) - 6g per oz

• Medium cheeses (Cheddar, Swiss) - 7 or 8g per oz

• Hard cheeses (Parmesan) - 10g per oz

Beans including soy

• Tofu, 1 cup - 40g protein

• Tofu, 1 lb - 37g

• Soy milk, 1 cup - 6 -10g

• Soy beans, 1 cup cooked - 28g protein

• Split peas, 1 cup cooked - 16g

Nuts and seeds

• Almonds, 1 cup - 32g

• Peanuts, 1 cup - 36g

• Cashews, 1 cup - 20g

• Pecans, 1 cup - 10g

• Sunflower seeds, 1cup - 24g

• Pumpkin seeds, 1 cup - 32g

• Flax seeds - 1 cup - 32g

Chicken and fish are favorites for people who does not want too many calories and unsaturated fat in their high protein diet. For vegetarians who need high doses of protein soy, nuts and beans are preferred. Ovolactovegetarians eat poultry like egg (usually the whites) and milk to get higher doses of protein. These days there are also alternatives like ready to drink protein sticks and powdered whey protein that body builders use to make shakes.

Martha Casantosan
Click here for more protein related articles and information

This post was made using the Auto Blogging Software from WebMagnates.org This line will not appear when posts are made after activating the software to full version.

Healthy Food Tips: Top 5 Protein Rich Foods for a Healthy Body

Whether you want to improve your overall health, lose body fat, or build lean muscle, adding protein rich foods to your diet is an excellent choice. Protein keeps you feeling full longer and supports muscle growth. This essential nutrient stimulates the development of new cells, enhances hormone production, and helps tired muscles recover. Unlike fat and carbohydrates, protein is not stored for energy production. Active individuals need 1.2 grams of protein per kilogram body weight each day. A healthy diet should include quality protein, either from animal or plant sources.

Here are top five foods rich in protein:

Eggs

Eggs provide over six grams of protein per ounce. They also contain all of the essential amino acids. For breakfast, lunch, or even a quick dinner, they are one of the easiest protein dishes to prepare. Researchers have found that people who eat eggs daily have a lower risk of developing cataracts, macular degeneration, and breast cancer. Studies have shown that there is no link between heart disease and egg consumption.

Canned Tuna

If you're looking for a high protein food that has a great taste and can be easily prepared in different ways, go for canned tuna. It is low in fat and carbohydrates and provides a good amount of protein along with several other important nutrients. Canned tuna contains up to 49.81 grams of protein per can. It is also an excellent source of Omega-3 fatty acids, which strengthen the immune system and help prevent muscle loss.

Lobster

Lobster contains 19 grams of protein in a 100 gram serving. It is also low in fat and calories. Lobster tail is packed with vitamins and minerals such as vitamin A, zinc, potassium, iron, and amino acids.

Chicken Breast

High in protein and ultra-low in fat, chicken breast is a preferred choice for many athletes and bodybuilders. This type of meat contains B vitamins, phosphorus, and tryptophan. By adding chicken breast to your diet, you will keep your heart healthy and have better control over your weight.

Tofu

Tofu is rich in essential amino acids. One half-cup serving of tofu contains 10 grams of protein and 94 calories. This food is also a great source of calcium and iron. Many brands of tofu are made from organic soybeans and have the same price as conventionally produced varieties. Many people believe that tofu is nutritious enough to replace meat. Research indicates that a diet rich in tofu helps prevent breast cancer, cardiovascular diseases, and osteoporosis.

The latest healthy food tips can help you learn more about good nutrition and improve your diet. At DSM Food, you will find out how to stay healthy, lose weight, and save money on your favorite foods.

This post was made using the Auto Blogging Software from WebMagnates.org This line will not appear when posts are made after activating the software to full version.