High Protein Foods

It is said that protein is the backbone of your meal. Whatever food you eat if not rich with enough of protein than you cannot stay enough strong for long time. It builds muscles and keeps your body fit. If our body lacks necessary amount of protein each day you muscles will start to lose. Daily protein requirement is 56 grams for men and 46 grams for women. But some expert suggests to consume more than this requirement. A number of protein rich foods can be included in your meal so that you can fill your daily protein requirement and enjoy your dishes.



Among all protein, rich foods egg is the most nutritious foods loaded with plenty of nutrients. It contains healthy fats, minerals, vitamin, and various antioxidants. An egg contain 78 calories with 6 grams of protein. Almost two third of an egg is egg white which is purely protein but do not avoid yolk. Yolk contains many essential elements for body such as vitamin B, chlorine.


If you love eating continuously then almonds can be the best snacks for you. Almonds are loaded with fiber, magnesium, vitamin E, manganese etc. every 28 grams of almonds contain 6 grams of protein and 161 calories. Besides pistachio and cashew are also good source of protein.

Chicken Breast

There are very few people who do not like eating chicken. Skinless chicken is a pure source of protein. But with skin, it comes with some fat. Chicken is such a food that can be cooked in many ways. One chicken breast contain 53 grams of protein.

Cottage Cheese

It is a category of cheese that is high in protein but low in fat. It contains calcium, selenium, riboflavin, phosphorous, a cup of cottage cheese contains 27 grams of protein with 194 calories. Parmesan cheese, swish cheese, mozzarella also can serve your protein requirements and taste as well.

Greek Yoghurt

This food item is very nutritious and helpful for digestive track. Along with protein it contains other nutrients such as iron, calcium, minerals etc. but don’t add any sugar in it. Adding sugar will increase calorie content. A 6 ounces pack of yoghurt contains almost 17 grams of protein.     


Bread mostly contains carbohydrate but Ezekiel bread is something different from breads normally we eat at home. It is cooked with organic sources of foods like legumes, millet, wheat, soybeans, barley, whole grain, lentils. Due to this food sources, the breads become a good sources of high protein, and fiber along with many nutritious elements. Every slice of bread supplies 80 calories with grams protein.

High Protein Seeds

Among many seeds pumpkin seeds are highly rich with protein along with many nutrients like iron, magnesium, zinc etc. flax seeds, sunflower, chia seeds are also good source of protein. Every 28 grams pumpkin seeds contain 5 grams of protein.

Turkey Breast

Along with chicken breast turkey breast can also be roasted or grilled if you want to try some delicious item for fulfilling protein requirement. It has little fat with high quality of protein. A serving of ounces contains 14 grams of protein.


If you want to live on pure protein with no fat then you can rely on fish. It fill lack of any essential nutrients like omega -3 fatty acids. A 3 ounce weight salmon fish piece contain 19 grams protein. Shrimps is also rich with omega-3 fatty acids with 18 grams of protein per 3 ounces.


High protein foods needs everyday but it has to according to your demand. If you start consuming more than it is required then it cause various problems. It may create pressure in your kidney and liver. So eat protein as per recommended by your dietician. 

Last update: June 14, 2017 03:47:19 pm

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