For those who don't know, protein is an indispensable nutrient for growth and has many benefits. Foods that contain the protein are also very much and are easily found in several types of food. There are several benefits of this nutrient, including helping us to lose weight, especially fat in the stomach, and also being able to increase muscle mass.
Protein also includes macronutrients that are very important for the body. For this reason, you really need this nutrient intake every day. There are various kinds of foods that contain these nutrients, both from animal and vegetable sources. So, you should try to eat foods that contain lots of high protein.
Based on the Nutrition Adequacy Rate table, Indonesian people who are in the group aged 17-60 years, are recommended to consume around 56-59 grams per day for women and 62-66 grams per day for men.
You also don't need to bother looking for protein sources, because these nutrients are already contained in many types of food. In fact, most likely you have eaten most of these foods.
Foods That Contain Protein
1. Eggs
Eggs are one of the healthy foods and one of the foods that contain high protein and are the most nutritious because eggs contain vitamins, minerals, healthy fats, antioxidants that are useful for protecting the eyes and brain nutrition.
Generally, one egg can contain 6 grams of protein and 78 calories. If you want to get better protein, eat egg white because this part contains higher protein than the egg yolk. This is the reason why egg whites are referred to as foods that are close to pure protein and are good for dieting.
33% of the calories in a whole egg also come from protein. If you eat one whole egg, you can get a very high protein but high calorie (up to 80 calories). While the need for protein in much greater quantities with low calories can be obtained only by consuming 2 egg whites. Unfortunately, egg allergy sufferers should avoid this food because of its side effects.
2. Turkey Breast
Turkey breast is also included in foods that contain protein that is very high, which is 82% of total calories. In addition, turkey breast is also very similar to chicken breast in that it also stores fewer calories and fat. Generally, a 3-ounce (85-gram) serving of turkey breast contains 26 grams and 125 calories.
3. Almonds
Protein levels in this one food also reach 6 grams per ounce. Consumption of 10 almonds can get 0.25 grams of protein. The 15% calories in almonds also come from protein. In addition, other high protein nuts are pistachios and cashews. The problem is, people with peanut allergies need to avoid these foods because of the effects they have on the body.
4. Ezekiel Bread
Ezekiel bread is a very different kind of bread than other types of bread. These foods are usually made from organic ingredients, especially seeds and nuts. Foods that contain protein in this bread can reach 20% of total calories. In one slice, ezekiel bread can also store up to 4 grams of protein and 80 calories.
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5. Chicken Breast
Chicken breast is also rich in protein, especially if you eat it skinless. Foods that are usually made of variety and are included in foods that have a high enough protein content turn out to have protein content that fulfills 80% of the total calories and 20% of fat.
Even though it has a lot of protein, chicken breast is very easy to cook. As long as you cook it properly, the protein content in 1 skinless chicken breast is 53 grams and 248 calories. Because of the total protein content that has this amount of fat, it is what makes this food very suitable for a popular diet especially among bodybuilders.
6. Wheat
Wheat is also the healthiest food because it contains lots of healthy fiber, magnesium, manganese, vitamin B1 and several other nutrients. Salt is also a food that contains high protein. Generally, the protein contained in raw wheat is about 13 grams and 303 calories.
7. Cottage Cheese
Cottage cheese is a type of cheese that tends to be very low in fat and calories. This type of cheese is also rated as a food that contains high protein, low fat and calories. In addition, cottage cheese is also rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients. Generally, a cup of cottages with 2% fat contains 27 grams of protein which is high and also contains 194 calories.
8. Oats
Oats are foods that contain lots of healthy fiber, magnesium, manganese, thiamine (vitamin B1), and several other nutrients. In addition, foods derived from grain sources also contain a very heavy protein, which is about 11-17% in dried oats or before cooking. The amount is much greater than the other grains. In addition, oats also store almost 11% fiber. This amount exceeds that contained in ordinary porridge which is only about 1.7%.
9. Yogurt
Generally, about 170 grams serving of yogurt contains 17 grams of protein which is high and 100 calories.
10. Milk
If you want to limit fat intake, you should choose low or zero fat milk. The protein content in milk saves a dose of 21% of the total calories.
This beef product drink also contains many single nutrients needed by humans because of calcium, phosphorus, and vitamin B2 fiber. Generally, a cup of milk with 1% fat contains 8 grams of protein and also contains about 103 calories of calories.
11. Beef Lean
Lean beef turns out to be high in protein and what's more, it tastes great. Foods that contain protein also contain iron, vitamin B12, and other important nutrients. Generally, an 85-ounce serving of beef is estimated to contain 22 grams of protein and 184 calories. You can get lean beef that is usually found from the tenderloin, T-bone, and others.
12. Tuna
Tuna turns out to have low fat and calories, so most of what is contained in it is food that contains high levels of protein. The protein content in tuna is 84% of the total calories.
Like other fish, tuna also contains nutrients that are rich in omega-3 fats. In 1 ounce of tuna also contains 30 grams of protein and 157 calories.
13. Shrimp
Almost all seafood is a food with a high protein source and is very good because it is usually low in fat with protein content up to 97% of the total calories. Generally, in 3 ounces (85 grams) of law stores as much as 20 grams of protein. Shrimp is also classified as a food that is high in protein and low in calories which only reaches 84 calories
Although shrimp food is low in calories, it is filled with various nutrients such as selenium, vitamin B12 and omega-3 fats. Generally, 1 ounce of raw shrimp contains 24 grams of protein and 99 calories.
14. Tempe
Foods that are processed from fermented soybeans also include foods that contain high protein. Generally, 100 grams of tempeh contains 20.8 grams of protein. Not only contains a lot of protein, tempeh also contains carbohydrates, fiber, calcium, B vitamins, and iron.
15. Tofu
Not only tempeh, tofu also includes foods that contain high enough protein. In a serving of 100 grams, generally, tofu contains 8 grams of protein.
Just like tempeh, tofu can also be processed into various food ingredients and can also be a substitute for animal protein for those of you who don't eat meat.
16. Chickpeas (Chickpeas)
Chickpeas or commonly called chickpeas are also foods that contain very good protein. Generally, a 100 gram serving of chickpeas contains about 9 grams of protein.
These beans are also loaded with fiber and minerals such as food and folate. Chickpeas are generally also low in saturated fat, cholesterol, and sodium
17. Fish (All Kinds)
Seafood in the form of fish of all types on average has a fairly high protein content. For example, salmon has 22% protein and only 175 calories and weighs 3 ounces.
18. Broccoli
One of the foods that contain high protein is broccoli. The protein content of these green vegetables also fulfills 33% of the total calories. In a dose of 96 grams, chopped broccoli also contains 3 grams of protein and 31 calories. Generally, these healthy vegetables also provide vitamin C, vitamin K, fiber and potassium.
19. Quinoa
Quinoa is also rich in vitamins, minerals, fiber and antioxidants. The protein content of whole grains is also 15% of the total calories. One cup of roughly 185 grams of cooked quinoa also stores 8 grams of protein and also contains 222 calories.
20. Lentils
Lentils are a type of legume that is high in fiber, magnesium, potassium, iron, folate, copper, manganese, and other important nutrients. Lentils are also included in the food containing the best vegetable protein in the world with a protein content that can reach 31% of the total calories.
One cup of lentils which contains approximately 198 grams contains 18 grams of protein and 230 calories. Other high-protein legumes are soybeans which contain 33% of total calories, kidney beans which contain 24% of total calories, and chickpeas which contain 19% of total calories.
21. Pumpkin Seeds
Pumpkin seeds are also rich in iron, magnesium, and are also very high in zinc. In addition, pumpkin seeds are also included in foods that contain high protein because pumpkin seeds have a protein content of 22% of the total calories. One ounce of pumpkin seeds contains approximately 9 grams of protein and 158 calories. These foods are also high in fiber components. In addition, there are also flax seeds which have a protein content of 12% of the total calories and sunflower seeds by 12%.
22. Brussels sprouts
Brussels sprouts are another high-protein vegetable besides broccoli. This vegetable also contains protein as much as 28% of the total calories. Half a cup of Brussels sprouts can store up to 2 grams of protein and only 28 calories. The fiber found in Brussels sprouts is also rich in vitamin C in it.
23. Peanuts
Nuts are also a source of food with protein that is quite high, which is about 18% of the total calories. In addition, 1 ounce of nuts can store 7 grams of protein and 161 calories. Due to these high calories, nuts should be eaten in moderation.
24. Guava
One of the foods that contain high protein is guava. In a one-cup serving of approximately 165 grams, guava generally contains 4.2 grams of protein. In addition, this fruit also has a small fat content, which is only about 1.6 grams.
25. Avocado
Avocado is another fruit besides guava which has a very high protein content. In a 3.5-ounce serving, avocados can contain 2 grams of protein and 15 grams of good fats. In addition, this fruit also contains fiber, unsaturated fats, and other important nutrients.
26. Potato
Although already known as a starchy carbohydrate food, potatoes are also a source of high protein food. Generally, one medium potato can store up to 4 grams of protein. Even though it's a lot of protein, you should still limit these foods because your calorie levels can increase after eating potatoes.
27. Chia Seeds
In one ounce, chia seeds can contain up to 5 grams of protein requirements. Therefore, it is not uncommon for some vegetarians to also consume chia seeds as a substitute for eggs because of the large amount of protein. Chia seeds also contain omega 3, fiber, and calcium.
There are lots of foods that are high in protein around us, but you have to be wise in choosing the foods you will eat and try to get protein nutrition from natural food sources and without preservatives or artificial sweeteners.