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Foods richer in protein to increase strength

The most protein foods

Chicken and turkey

Ground Turkey: 53.9g of protein

Turkey breast or ground turkey meat are two other healthy foods that are high in protein and low in carbohydrates. They contain B vitamins and heme iron, a form of iron found only in animal products that is best absorbed by the body.

Salmon and Shrimp

Salmon: 45 grams of protein

Salmon is perhaps one of the best protein-rich foods due to its heart-healthy omega-3 fatty acids. A food that is recommended to eat twice a week. Salmon is also an excellent source of vitamin D, which is difficult to find in many foods.

Shrimp is a popular high-protein, low-fat food. One serving has only 100 calories and 1.4 grams of fat, plus selenium, vitamin B12, and phosphorus. Shrimp are a healthy (and tasty) appetizer.

Lean beef

Another top of the charts when it comes to high-protein, low-carb foods is beef. A lean steak contains 90 percent of your daily protein requirement. It is also an excellent source of B vitamins and iron.

However, consumption of red meat (such as beef) is associated with an increased risk of heart disease, cancer and type 2 diabetes. This is why nutrition experts recommend limiting your intake to one cooked serving per week. Choose leaner cuts of meat to get less saturated fat, the type of fat believed to contribute to chronic disease.

Tofu and Tempeh

Tofu: 43.5 grams of protein

Tofu comes from soy and is one of the best protein-rich vegan foods because it provides complete protein. Just 1 cup of raw solid tofu contains 87% of the amount of protein to be consumed in a day. Tofu, which can take the shape and flavor of anything you cook it with, also offers fiber, vegetable iron, and 132 percent of the recommended daily calcium intake.

Tempeh: 33.7 grams of protein

Tempeh comes from fermented soy, but unlike tofu, tempeh has a nutty flavor and chewy texture. It is often used as a meat substitute. Like tofu, tempeh is a great source of plant-based complete protein. It also provides iron and potassium.

In this article the health benefits of soy foods

Canned tuna

Canned tuna is a popular lunch, whether mixed into a salad or sandwich. Tuna is known for its high levels of mercury, but the canned “light” variety tends to have lower levels. Contains protein and omega-3 fatty acids, which support heart health.

Lentils and black beans

Eating a variety of beans (and mixing them with rice) is a good way to get the complete protein your body needs, especially if you don’t eat meat or other animal products. Black beans contain iron, calcium, fiber and protein. A diet that regularly includes dishes based on beans, lentils and legumes helps to reduce the risk of the onset of chronic diseases.

Yogurt and Ricotta

Yogurt is one of the best high-protein breakfast foods due to its calcium, protein, and probiotic content. Probiotics are the good bacteria that are linked to improving gut and immune health. When choosing yogurt, avoid those with added sugar. Instead, opt for simple flavors and add fresh fruit for a fiber boost.

Ricotta, especially when mixed with fruit rich in fiber, is a complete and healthy snack thanks to its fat and protein content. The non-fat and low-fat versions provide the same amount of protein: 12.5 grams. Cottage cheese is also a good source of bone-supporting calcium.


Eggs: 12.2 grams of protein

Eggs are one of the best protein-rich breakfast foods. Most of the protein content of eggs – two eggs have 24 percent of the daily protein requirement – is found in egg whites, but eating one yolk is also recommended, as it’s a good source of choline, the brain-supporting fat.

Cow’s milk and soy milk

Milk: 7.7 grams of protein

Milk is one of the best protein-rich drinks. Cow’s milk contains a wide range of other crucial nutrients, including calcium, potassium and fat and is often fortified with vitamin D. Together, calcium and vitamin D can help build and maintain strong bones.

An ever popular “milk” choice for vegetarians, vegans, and dairy intolerant, soy milk, or soy drink, is one of the best high-protein, complete-protein milk substitutes. If you opt for a plant-based alternative to milk, always choose the fortified versions to ensure you are getting important nutrients like calcium and vitamin D.

Peanut butter

A food loved by athletes, peanut butter is rich in protein. Two tablespoons contain 7 grams of protein. The cream is also high in heart-healthy unsaturated fats and goes well with oatmeal, toast, bananas, and even pan-fried as a topping. Although peanuts aren’t technically nuts – they are legumes – nuts like almonds and cashews also provide plant-based protein, in lower amounts (12% and 8% of the DV, respectively).

The pasta? Integral with bran proteins

Carbohydrates are good for you, especially when they are whole, like whole wheat pasta. Whole grains contain all three parts of the grain: the bran, the germ, and the endosperm. Much of a grain’s nutrition comes from germ and bran, including plant-based proteins and fats. An 80 gram serving of cooked whole wheat pasta provides 7 grams of protein.


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