Many people believe that red meat is the first and main source of protein, but in fact there are some other foods that replace meat, and these are healthy foods rich in protein and may be the most beneficial to health.
Here is a list of foods rich in protein:
Protein-rich foods
We will present to you the following a group of foods rich in protein:
Dairy products
It is preferable to choose low-fat dairy products, including: yogurt, milk, or cottage cheese, so that it is a healthy and beneficial meal at the same time.
A can of skim yogurt contains 6 grams of protein and 24 calories, and the same amount of labneh contains 15 grams of protein and 60 calories, while every 200 milliliters of skimmed cow's milk is rich in 8 grams of protein with approximately 32 calories. .
Cottage cheese is a low-fat dairy product, as every half cup of cottage cheese contains 13 grams of protein and approximately 52 calories.
eggs
It is considered a healthy food that is good for the growth of the body and bones, and it is recommended that children eat it regularly, and each egg contains 6 grams of protein and 78 calories.
It is worth noting that eating eggs has many other essential health benefits.
soybean
Soybeans are one of the most important foods rich in protein, as one boiled cup is rich in 18 grams of protein, but it is recommended to eat the organic kind.
It should be noted that 100 grams of cooked soybeans also contain the following main nutrients:
Quantitative nutritional content
Energy 217 calories
Proteins 17 grams
Fats: 15 grams
Dietary fiber 5.6 g
Carbohydrates 7.7 grams
Iron 4.8 milligrams
Chicken
Chicken is an example of a protein-rich food, and it is also very beneficial for health, as it provides B vitamins, zinc and selenium.
It is worth noting that every 86 grams of chicken breast contains approximately 26.7 grams of protein.
Tuna fish
Nutritionists usually recommend eating tuna fish, which is beneficial to the body, and is compatible with diets to give the body great benefits with few calories.
A cup of tuna contains about 39 grams of protein, and 179 calories if you choose the oil-free type. There is also a large percentage of protein in salmon, as every 100 grams of salmon contains 25 grams of protein.
Nuts
Nuts are a food that carries many health benefits, especially for the heart. As for the percentage of protein in nuts, it is found in a high percentage in almonds, as it is estimated at about 3 grams of protein in 15 grams of almonds.
Peanut Butter
The percentage of healthy protein in a cup of peanut butter is approximately 28 grams, and it has a delicious taste that is loved by children and the elderly.
Peanut butter reduces appetite, but it may contribute to weight gain if consumed in excess.
Lentils
Each half cup of lentils contains 12 grams of protein, and it is low in fat, which makes it a very beneficial and healthy food.
One of the advantages of lentils is that it helps reduce cholesterol levels in the blood, thus reducing the chances of developing heart and arterial diseases.
Hummus
Each cup of chickpeas contains 11 grams of protein, and it helps in feeling full without causing weight gain.
You can eat chickpeas by boiling them, adding some spices and a little lemon to them.
Beans
Whether white beans or black beans, they both contain a similar percentage of protein, which is about 7 grams per cup, and beans are also rich in dietary fiber, which is important for the health of the body.
In addition to being a protein-rich food, it contains folic acid, potassium, and vitamin B6.
Chia seeds
Chia seeds are one of the most healthy sources of protein, as one tablespoon of them contains 3 grams of protein.
In addition, chia seeds contain a large percentage of Omega 3, which is important for heart health and helps burn body fat.
Broccoli
Broccoli is a food rich in many beneficial elements for the body, the most important of which is healthy protein. Each cup of chopped broccoli contains about 3 grams of protein, as well as potassium, fiber, and a group of vitamins.
What distinguishes broccoli from other nutrients and foods is that it is classified among the list of foods with many health benefits.
Daily requirement of protein
After knowing a group of foods rich in protein, here is the recommended daily requirement as follows:
Children between 9-13 years: 34 grams of protein.
Women: 46 grams of protein.
Men: 56 g of protein.
