What foods are high in protein?

Here’s a list of foods high in protein along with their nutritional and calorific values, recipes they can be included in, and their health benefits:

1. Chicken Breast

Nutritional Value:

Protein: 31g per 100g

Calories: Approximately 165 calories per 100g

Recipes: Grilled chicken breast, chicken salad, chicken stir-fry.

Health Benefits: High-quality protein source, promotes muscle growth and repair, supports weight loss and metabolism.

2. Eggs

Nutritional Value:

Protein: 13g per 100g (1 large egg)

Calories: Approximately 70 calories per large egg

Recipes: Scrambled eggs, omelette, boiled eggs, egg salad.

Health Benefits: Complete protein source, rich in essential vitamins and minerals, supports muscle growth and brain health.

3. Greek Yogurt

Nutritional Value:

Protein: 10g per 100g

Calories: Approximately 59 calories per 100g

Recipes: Greek yogurt parfait, yogurt smoothie, yogurt dip.

Health Benefits: High in probiotics, calcium, and B vitamins, supports gut health and bone strength.

4. Cottage Cheese

Nutritional Value:

Protein: 11g per 100g

Calories: Approximately 98 calories per 100g

Recipes: Cottage cheese salad, cottage cheese pancakes, cottage cheese dip.

Health Benefits: Rich in casein protein, promotes muscle recovery and satiety, supports bone health.

5. Tofu

Nutritional Value:

Protein: 8g per 100g

Calories: Approximately 70 calories per 100g

Recipes: Tofu stir-fry, tofu scramble, tofu curry.

Health Benefits: Plant-based protein source, low in calories and saturated fat, supports heart health and weight management.

6. Lentils

Nutritional Value:

Protein: 9g per 100g

Calories: Approximately 116 calories per 100g

Recipes: Lentil soup, lentil salad, lentil curry.

Health Benefits: High in fiber and folate, supports digestive health and blood sugar control, promotes satiety.

7. Chickpeas (Garbanzo Beans)

Nutritional Value:

Protein: 8g per 100g

Calories: Approximately 164 calories per 100g

Recipes: Chickpea salad, hummus, chickpea curry.

Health Benefits: Rich in fiber, iron, and antioxidants, supports heart health and weight management, regulates blood sugar levels.

8. Quinoa

Nutritional Value:

Protein: 4g per 100g

Calories: Approximately 120 calories per 100g

Recipes: Quinoa salad, quinoa stir-fry, quinoa bowl.

Health Benefits: Complete protein source, high in fiber and vitamins, supports digestion and weight loss.

9. Almonds

Nutritional Value:

Protein: 21g per 100g

Calories: Approximately 576 calories per 100g

Recipes: Almond butter, almond milk, almond-crusted chicken.

Health Benefits: High in healthy fats, vitamin E, and magnesium, supports heart health and brain function, reduces hunger and cravings.

10. Salmon

Nutritional Value:

Protein: 25g per 100g

Calories: Approximately 208 calories per 100g

Recipes: Baked salmon, grilled salmon, salmon salad.

Health Benefits: Rich in omega-3 fatty acids, supports heart health, reduces inflammation, and promotes brain function.

Incorporating these protein-rich foods into your diet can help meet your daily protein needs, promote muscle growth and repair, support weight loss, and improve overall health and well-being.