10 Foods that contain high protein

Protein is a nutrient necessary for the growth of bodily functions and has many benefits. Some of the benefits of these nutrients include helping you lose weight, especially belly fat and being able to increase muscle mass. Based on the table of the Adequacy Rate of Nutrition (RDA), it is known that the standard recommended protein adequacy rate for Indonesians aged 17-60 years is around 56-59 grams / day for women while men are 62-66 grams / day. We can get this protein from various foods with high protein sources.

1. Eggs

Eggs are one of the healthiest and most nutritious foods because they contain vitamins, minerals, healthy fats, antioxidants that are useful for eye protection and brain nutrition. Eating egg whites is better because they contain high protein and are pure without fat. One egg contains 6 grams of protein and 78 calories.

2. Almonds

Almonds are one of the most popular types of nuts because they contain important nutrients including fiber, vitamin E, manganese and magnesium. The protein content in almonds is 6 grams per 1 ounce.

3. Chicken breast

Chicken breast is very easy to cook, provided you can cook it properly. The protein content contained in 1 skinless chicken breast is 53 grams and 284 calories.

4. Wheat

Wheat is also among the healthiest foods because it contains lots of healthy fiber, magnesium, manganese, vitamin B1 and several other nutrients. The protein content contained in raw wheat is 13 grams and 303 calories.

5. Cheese cottages

Cheese cottages is a type of cheese that tends to be very low in fat and calories. This cheese contains calcium, phosphorus, selenium, vitamin B12, vitamin B2 and various other nutrients. A cup of cottage cheese with 2% fat provides 27 grams of protein which is considered high and 194 calories.

6. Yogurt

Yogurt is a food that tastes delicious, has a soft texture, and is high in nutrients. Yogurt weighing 170 grams contains 17 grams of protein which is high and 100 calories.

7. Milk has high protein

Milk is a very nutritious drink, but the problem is that some adults don't like this drink. Milk contains many single nutrients needed by humans because it is full of calcium, phosphorus and vitamin B2. A cup of milk with 1% fat contains 8 grams of protein and 103 calories.

8. Beef

Lean beef has high protein, moreover, it tastes delicious too. 85 ounces of beef cooked with 10% fat contains 22 grams of protein and 184 calories,

9. Tuna

Tuna fish has low fat and calories, so most of it contains high levels of protein. Like other fish, tuna contains nutrients that are rich in omega-3 fats. 1 ounce of una contains 30 grams of protein and 157 calories.

10. Shrimp

Almost all seafood is an excellent source of high protein because it is usually low in fat. Although shrimp is low in calories but loaded with various nutrients such as selenium, vitamin B12 and omega-3 fats. 1 ounce of raw shrimp contains 24 grams of protein and 99 calories.