Protein is an essential macronutrient that your body needs to grow, maintain and repair tissue and aid cell development and a healthy immune system. Find out which are the best sources of protein below!
Table of Contents
Eggs
Egg white protein is one of the best protein sources, containing no fat and almost no carbohydrates. It is also a low GI carbohydrate, making it an excellent choice for those looking to increase their protein and calorie intake while keeping their blood sugar levels stable. It also contains a small quantity of cholesterol, making it a good option for those at risk of developing high cholesterol.
Whey protein
Whey protein is an extremely high-quality protein and effectively creates lean muscle, reduces fat in the diet, and maintains healthy muscle function. It can be used to make protein juices, ‘protein milk,’ and puddings, ensuring that the body entirely absorbs the protein. Whey protein can be found in shakes, bars, drinks, and powder products.
Chicken breast
Chicken breast is exceptionally high in protein, with around twenty grams per hundred grams of chicken breast. It also contains a moderate amount of carbohydrates and fat, making it a healthy option for any meal as it meets both your carbohydrate and protein requirements.
Mackerel
Mackerel is another high-quality protein source rich in omega-three fatty acids. These are essential fats that are crucial to the health of your body and are also known as fish oils. It also contains a good amount of vitamin B-12, iron, and zinc, ensuring that you have healthy brain function and a strong immune system.
Salmon
Salmon contains around twenty grams of protein per hundred-gram serving, with six grams of fat per hundred-gram serving. It also includes a healthy amount of omega-3 fatty acids, essential to body health.
Bacon
Bacon is high in protein and low in fat, making it one of the best sources for athletes looking to build muscle mass in their bodies. It is also very versatile, meaning that you can use it in various meals.
Soya beans
Soya beans are a vegetarian source of protein, containing around two hundred and eighty-six grams of protein per hundred grams of beans. You should, however, make sure that you do not cook the beans with salt as this increases the amount of sodium in them and leads to a build-up of salt in the body.
Oats
Oats contain around three grams of protein per hundred grams of oats, making them a good source of protein in the morning. It also includes a moderate amount of fat and carbohydrates, meaning that it is a good source of fuel for the body.
Beef
Beef contains around twenty grams of protein per hundred grams of meat, making it a good source of protein. However, it would help if you only ate lean cuts as the fattier cuts contain cholesterol. It would help if you also avoided frying or cooking with oil as this can lead to a build-up of fat in your body.
Seafood
Seafood is a perfect source of lean protein and contains low carbohydrates and fat, making it the ideal choice for those looking to lose weight. However, there is an amount of cholesterol in seafood, so if you are at risk of developing high cholesterol, you should avoid eating it too regularly.
Milk
Milk contains around eight grams of protein per hundred milliliters and about thirty grams of carbohydrate per hundred milliliters. It also includes a good amount of calcium, which can help prevent osteoporosis development.
Pork chops
Pork chops contain around twenty grams each of protein and fat per hundred grams, making them perfect for those looking to add lean protein to their diet. They are, however, high in cholesterol, so they should be eaten sparingly.
Cheese
Cheese contains around six grams of protein per hundred grams. It is an excellent source of calcium, meaning that it can help prevent osteoporosis and build strong bones. It also provides a good amount of fat and carbohydrates, making it a good energy source for the body.
In conclusion, these are excellent sources of protein. Be sure to include one of these protein-rich foods in your diet if you want to build lean muscle mass or lose weight.