Introduction

Protein falls under the category of macronutrient, and it plays a central role in tissue building and repair of tissues, enzymes and hormones and also the formation of antibodies. Protein, unlike fats and carbohydrates, is not stored in the body, and hence, you need to take it in as food now and then. So the question arises – which foods are the most dense in proteins, the nutrients that are always necessary in any diet? Read on to learn about the top high-protein foods that you should be eating.

What are High-Quality Proteins?

As it may be seen, not all proteins are created equal. Protein is divided into two categories, namely high-quality or complete proteins, which contain all the nine essential amino acids that the body cannot synthesise and low-quality or incomplete proteins, which lack some of these amino acids. Proteins that are obtained from plant products such as beans, lentils, nuts, and whole grain products may be incomplete, meaning that they are missing one or the other of the eight essential amino acids. That said, while these foods are not as nutritious, animal-based proteins such as meat, eggs, dairy, and seafood give you a complete protein with the right amino acids that your body requires. They are highly biodegradable and can be digested quickly and easily. Thus, these are some of the high-quality protein foods.

High Quality Sources of Protein

Here, then, are some of the best high-protein foods arranged in descending order according to the quality and quantity of protein per serving size.

1. Eggs

There is no better source of protein than eggs, and it is for this reason that we need to include it in our diet. Protein in eggs is 70% digestible. One large egg contains 6 grams of complete protein with all the nine amino acids. More nutrients are also found in eggs, such as vitamin D, vitamin B12, selenium, and choline. Their protein also gets digested very well, which is as good as beef, considering that their net protein utilisation rate is almost equal to beef. Eggs are convenient to prepare, and they are also rich in protein, which makes them a great option for breakfast.

2. Milk

Other good sources of proteins include an 8-ounce glass of nonfat milk that offers 8 grams of protein enriched with calcium and vitamin D, which is good for the bones. Milk protein is a complete protein containing all essential amino acids and is best used to replenish the lost stock after a workout session. Other dairy food products, such as Greek yoghurt and different types of cheese, also contain substantial amounts of protein. For those who are watching fat or calories, the low-fat type should suffice in the event.

3. Chicken Breast

In animal foods that are high in proteins, if any, the best choice is likely to be the chicken breast. A 3.5-ounce portion delivers 31 grams of quality protein, below 200 calories and 4 grams of fat. It also revealed that skinless chicken breast meat is a rich source of essential amino acids of high bio-availability and digestibility. Introduce this lean poultry in place of beef or pork occasionally a number of times in the week.

4. Tuna

Tuna forms an important part of most meals as it is a lean fish and contains huge quantities of protein per ounce compared to most meats but with less fat. For instance, a serving of 3 ounces of tuna steak contains nearly 22 grams of complete protein but under 100 calories. Sought-after kinds of tuna include yellowfin or skipjack light tuna, having about 20 grams of protein in every 3 ounces of canned tuna. Tuna and other fatty fish, such as salmon, also contain omega-3 anti-inflammatory fatty acids.

5. Lean Beef

Despite the fact that people often link protein to chicken and fish, even red meats such as beef pack a serious nutritional wallop in terms of protein. Choose more skim cuts like eye round, sirloin tip or 93% lean ground beef to reduce the content of saturated fat and calories. One serving of lean beef – 3 ounces contains around 22 grams of protein while the energy value is only 154 kcal. Combining ground beef and ground turkey or mushroom veggie crumbles with the same ratio for making hamburgers or meatloaf is a way to add muscle while minimising fat.

6. Cottage Cheese

Cottage cheese is a wonderful source of protein and makes the perfect addition to a diet since it contains little to no fat or carbohydrates. One serving of small curd cottage cheese, equal to one cup, contains 28 grams of casein protein, calcium and probiotics. Cottage cheese is rich in casein protein and takes relatively longer to digest than whey, and this makes it important to take it at night so that it may help the muscles to be repaired as they grow. For specific populations, such as those on a low-sodium diet or using no salt-added products, the differences were significant.

7. Lentils

If you want a good vegetarian source of protein, then try the following: Lentils are believed to be a good source of nutrients such as fibre, folate, and more than 50% of magnesium required for a day. You want protein, and this cook's cup has 18 grams of protein and 230 calories. Lentils do not contain methionine, an essential amino acid, but if they are taken together with grains such as rice or corn, the dish in question will be a source of complete protein. Our lentils are perfect for soups, stews, salads, and other recipes you want to create.

8. Edamame

Edamame is one of the soy foods that is depicted as a high-protein food product made of green soybeans that have yet to develop fully. Also referred to and commonly enjoyed as a steamed bar snack, edamame is rich in nutrients, and a serving of one cup of edamame goes for less than 200 calories and has 17 grams of complete protein. The potential health benefits of edamame are presented as follows: 

• Fibre: Edamame contains fibre, which is beneficial in the prevention of cardiovascular diseases and other related complications, reduces cholesterol levels and assists in controlling diabetes. 
• Folates: These are essential in reducing the risk of neural tube defects and other complications linked to pregnancy. 
• Manganese: This is crucial in bone formation and metabolic processes. 
• Vitamin K: It plays a critical role in blood clotting. 

9. Protein Powder

Those saying that they are unable to consume adequate amounts of foods high in quality protein may consider taking a supplement such as whey or soy protein powder. Whey protein originates from dairy, while soy protein is derived from soybeans, both containing at least 20g of protein per serving. A special form of protein, protein powder, is consumed by professional athletes to improve performance and reduce muscle soreness. However, protein supplements are effective for day-to-day utilisation in terms of muscle gain and fat loss, or they can just increase protein intake.

10. Pork Tenderloin

The final list of the top 10 highest protein foods is rounded by pork tenderloin. A serving of cooked pork tenderloin is just 3 ounces or 85 grams and contains approximately 100 calories, with 22 grams of wholesome protein. You’ll be surprised that pork tenderloin contains more protein than chicken breast, both in terms of quantity and digestibility. When it comes to getting the maximum nutritional benefits, go for a lean pork tenderloin and cook it through baking, grilling or sautéing it in a flavorful broth all the time.

Conclusion

If your goal is to get whole food with high-quality protein, foods like eggs, Greek yoghurt, chicken breast, fish, and additional lean red meats should be chosen. The other sources of good protein include beans, lentils, and edamame if one has restricted the use of animal products. Protein powders such as whey or soy protein available in the market can also be taken while on the move.

The market can also be taken while on the move, and other supplements like whey or soy protein powders provide a convenient way of adding protein on the go. Intake of these high protein foods such as quinoa, tofu, lentils, chickpeas, and fish in a serving or two can help adults, athletes, older adults, and growing kids.

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