Protein Foods

Protein is one of the essential elements of healthy diet. Your meal has to be a mixture of protein, fat, and vegetables (low carbohydrates). High protein diets reduce desire for unnecessary food intakes such as late-night snacks and rather make you full. Protein is also considered the best nutrient in case of losing weight.   

As an essential nutrient, Protein is responsible for multiple body functions. These include building your tissue, muscle, and cells. It also takes part in producing anti-bodies and hormones. Therefore protein is an important element of a person’s diet. And if you are a sportsman or do weight trainings then your protein intake should be higher compared to a general person. Protein has special muscle-boosting benefits that are required for sportsmen or athletes.

Recommended Daily Allowance (RDA) of protein for adult men is 52 grams. For adult women the recommended amount is 46 grams. In case of pregnancy and lactating women this amount is 71 grams. Moreover protein requirements vary depending on individual’s physical activities and total muscle mass.


Protein Foods Group

Protein is one of the most important food groups in terms of health benefits. Included in this food group are foods from fish, meat, poultry, seafood, eggs, milk, processed soy products, various nuts and seeds. Beans and peas though mainly part of the Vegetable Foods Group, but they are also included in Protein Foods Group.

To improve your health with higher nutrient intake you need to select varieties of protein based foods. You can keep 8 ounces of protein based foods such as cooked seafood in each week. Recommended protein intake level is different among people with different age and health conditions. Moreover, if you are a vegetarian then you can consider nuts and seeds, beans and peas, processed soy products. And if you are not vegetarian and ok with meat consumption then you should select lean or low-fat.


Major Protein Foods

There are different kinds of foods that are very good sources of protein and eaten everyday traditionally all over the world. These foods are available almost all over the world and people of all ages have these foods in their breakfast, lunch, or dinner. These foods also make the bulk of any healthy diet plan because of their nutritious value and health benefits. There are many protein rich foods. Major protein foods include:


Milk is a high-quality protein source and considered a highly nutritious drink. It is said that this food contains almost all kinds of nutrients that can help a human body immensely. High in riboflavin (vitamin B2), calcium, and phosphorus, this food is the main food source, no matter it is for human children or for animal calves.  

Protein amount: There are 8 grams of protein in 1 cup of milk (total 149 calories).


Eggs are one of the healthiest protein foods and very nutritious in content. You will find vitamins, healthy fats, minerals, eye-protecting antioxidants as well as brain nutrients inside an egg. Within an egg, the white portion is pure protein.

Protein amount: There are 6 grams of protein in 1 large chicken egg (total 78 calories).


Another protein-rich food is chicken, especially chicken breast. is one of the most popular. Without the skin, chicken breast is a very good source of protein based calories.

Protein amount: There are 53 grams of protein in 1 roasted chicken breast (total 284 calories).

Fish And Shrimp

There are lots of reasons for which fish is considered a healthy food. Fish is full of important nutrients, and omega-3 fatty acids (helpful for heart-health). On the other hand, Shrimp is a common seafood and good source of protein. Though low in calories it has various nutrients. These include selenium and vitamin B-complex (B12). There are plenty of omega-3 fatty acids in shrimp as well.

Protein amount: Protein content: There are 19 grams of protein per 3 ounce (85 g) serving of fish (total 175 calories). And there are 18 grams of protein per 3 ounce (85 g) serving of shrimp (total 84 calories).


Lentils are the best type of legume in terms of food values. Lentils contain high fiber, iron, folate, copper, magnesium, potassium, manganese and some other necessary nutrients for the body. This is undoubtedly the best source of plant-based protein. If you are a vegetarian then this is the food for you.

Protein amount: There are 18 grams of protein in 1 cup (198 g) of boiled lentils (total 230 calories).


Peanuts and butters made of peanuts are rich in protein. You can also find fiber, magnesium and other nutrients in peanuts. Peanut butter is a common high-protein food that is very popular among consumers.

Protein amount: There are 7 grams of protein in 1 ounce of peanut (total 159 calories).

Last update: April 30, 2017 03:08:44 pm

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