Live Longer Habits

Protein is an essential nutrient that plays many important roles in our bodies. It helps keep our immune system strong, builds and repairs our muscles, and helps us feel full after eating. While eggs are a popular and easy option for protein, there are many other foods that provide even more protein per serving. These include plant-based options like black beans, lentils, and quinoa, as well as animal sources such as chicken, fish, and beef. To benefit from a range of nutrients, try to include different sources of protein in your diet. 

1. Chicken Breast

Chicken breast is a widely enjoyed, lean source of protein. Most of its calories come from protein, and it contains all nine essential amino acids our bodies need. It is also a good source of B vitamins, selenium, and choline, which support energy production, cell protection, and brain health. A serving of cooked chicken breast has about 23.8 grams of protein. 

2. Cottage Cheese

Cottage cheese is packed with protein and contains B vitamins, selenium, and calcium. Just a half-cup of low-fat cottage cheese has 12.9 grams of protein, which is double the amount found in an egg. If you are watching your salt intake, look for low-sodium options.

3. Chickpeas

Chickpeas, also known as garbanzo beans, are a great plant-based protein source. They are high in fibre, which can help control cholesterol and blood sugar levels, support digestion, and keep you feeling full. A cup of cooked chickpeas provides around 14.5 grams of protein and many nutrients, including manganese, folate, and iron. 

4. Almond Butter

Almond butter is nutritious, offering heart-healthy fats, fibre, vitamin E, and magnesium. Healthy fats in almond butter can help reduce "bad" cholesterol levels. Two tablespoons provide approximately 6.7 grams of protein. 

5. Beef

When eaten in moderation, lean beef is an excellent protein source. It’s also rich in iron and zinc, which can aid healing and boost immunity. A serving of lean beef contains about 23 grams of protein. 

6. Tuna

Tuna is nutritious and packed with omega-3 fatty acids, which are good for heart health. Canned tuna is convenient and affordable, although it’s best for women of childbearing age to limit their intake due to mercury levels. A serving of canned light tuna has around 21.7 grams of protein. 

7. Turkey Breast

Turkey breast is high in protein and low in saturated fat, providing vitamins and minerals like B vitamins and selenium. A serving offers about 20.1 grams of protein. 

8. Edamame

Edamame are young soybeans that are filling and nutritious. They provide all nine essential amino acids and a cup of cooked edamame contains 18.4 grams of protein. 

9. Salmon

Salmon is a fatty fish rich in healthy omega-3 fats and nutrients like iron and vitamin D, which supports eye health. A serving has about 16.8 grams of protein. 

10. Quinoa

Quinoa is a gluten-free grain with protein, fibre, and antioxidants. It also contains compounds that reduce inflammation. One cup of cooked quinoa provides 8.1 grams of protein. 

11. Almonds

Almonds are a convenient plant-based protein source. About 23 almonds give you around 6 grams of protein, similar to an egg, along with healthy fats and other nutrients. 

12. Lentils

Lentils are small but nutrient-dense, high in protein and fibre. A cup of cooked lentils offers 17.9 grams of protein and 15.6 grams of fibre, supporting good digestion and heart health. 

13. Tofu

Tofu is a vegan option made from soy milk and is a complete protein source. A serving of firm tofu has about 9 grams of protein, along with essential nutrients like calcium and iron. 

14. Greek Yogurt

Greek yogurt is a thick yogurt packed with protein. A serving of non-fat vanilla Greek yogurt contains approximately 13 grams of protein. 

15. Black Beans

Black beans are rich in plant protein and fibre, promoting heart health and weight management. A cup of cooked black beans provides 15 grams of protein. 

16. Parmesan Cheese

Parmesan cheese is higher in protein than many other cheeses. It also contributes to calcium intake, and a serving offers around 8.5 grams of protein. 

17. Pumpkin Seeds

Pumpkin seeds are full of healthy fats, fibre, and protein. A serving provides about 8.5 grams of protein and helps produce mood-supporting chemicals like serotonin. 

18. Shrimp

Shrimp is a low-calorie, high-protein food, rich in vitamin B12 and selenium. A serving yields around 25 grams of protein for just under 80 calories. 

How Much Protein Do You Need?

Guidelines suggest that 10-35% of your daily calories should come from protein. For a 2,000-calorie diet, this means you need between 50 and 175 grams of protein a day. Most adults need at least 0.36 grams of protein per pound of body weight. For instance, an adult weighing 180 pounds would need about 65 grams of protein daily. Active people or those trying to build muscle might require more. Some individuals, like those with chronic kidney disease, may need to limit protein intake and focus more on plant-based sources. 

In Summary

Protein is vital for keeping your immune system strong, building muscles, and helping you feel satisfied. While eggs are an excellent protein source, numerous other foods can provide even more protein, including black beans, lentils, quinoa, chicken, fish, and beef. Mix various protein sources to gain a wide range of nutrients for better overall health.

Source: health.com