6 high protein foods list.

Mahesh Soppari
Mar 7, 2018
3 min read

Protein is a crucial part of the human diet, and most of them eat lots of it.

Adults should eat a point of 0.8 grams of protein for every kilogram of body weight daily — that's about 58 grams for a 160-pound adult, according to guidance from the Institute of Medicine.

If you are going for a meal, eating 2 to 3 ounces of cooked lean meat, poultry or fish, or half of a cup of baked or cooked beans, is what suggested.

While eating more protein than what's recommended is not undoubtedly wrong for you, if the excess protein in a diet is adding to excess calories, it can contribute to weight gain.

Eating much protein can be bad for your health and fitness.

The health risks of eating much protein much depend on what sort of protein you eat, but some high-protein foods are also dense in saturated fat, which can increase the risk of heart disease.

"It's OK to eat a few extra protein, as long as you keep your calories control," Metos said. ", so if you eat a little too much, and if you don't exercise, it can get deposited as fat."

In an extensive study published in the June issue of the British Medical Journal, researchers looked at nearly 44,000 women in Sweden, who were in their 30s and 40s at the study's start, who completed dietary questionnaires. After 15 years, the study group experienced 1,270 cardiac events, such as heart attacks and strokes.

Here are few foods to keep your protein amount control.

Eggs

Eggs are most healthy protein food on the planet.

They are packed with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients.

Whole eggs are great in protein, but egg whites are almost pure protein.

Protein content: 35% of calories in a whole egg. One large egg contains 6 grams of protein, with 78 calories.

Almonds

Almonds are a favorite source of protein, but there are a lot of high protein foods to pick from when developing a healthy diet. Proteins a part of your daily meals is a significant step in maintaining optimal health.

Benefits

The benefits that high protein foods provide to your body are irreplaceable. Protein foods contain essential amino acids that cannot be produced by your body. Protein serves as a primary and necessary component to the development of bones, muscles, skin, and blood. Your body also counts on protein to build and repair tissues.

Protein content: 13% of calories. 6 grams per 1 ounce (28 g) serving, with 161 calories.

Chicken breast

Chicken breast is one of the most favorite protein-rich foods.

If you eat it without the skin, the bulk of the calories in it come from protein.

Chicken breast is also very simple to cook and tastes delicious if you do it right.

Protein content: 80% of calories. One roasted chicken breast without skin contains 53 grams, with only 284 calories.

Cottage cheese

Cottage cheese is a low-calorie cheese with a delicate flavor.

Its popularity has improved in the last few decades, and it is suggested as part of a healthy diet.

Cottage cheese doesn't only give a lot of protein — it's also packed with essential nutrients.

For these reasons, it's widely used by athletes and in weight loss plans.

Protein content: 59% of calories. Cup 226g of cottage cheese with 2% fat contains 27 grams protein, with 194 calories.

Oats

Joining a serving of oats to your daily diet is a way to get just a bit more protein. The more prepared oats are, the less protein they’ll have. No trouble which variety you choose, though, oats can give you 10 percent to 14 percent of your protein requirements for the day, if you follow a 2,000-calorie diet.

Protein content: 15% of calories. 1/2 a cup of raw oats contains 13 grams, with 303 calories.

Milk