Protein is a nutrient your body needs to grow and repair cells. Protein comes from both plant and animal sources, so if you can’t eat one, you can have the other. But which foods contain a lot of protein?
Photo: Leti Kugler / Unsplash
eggs
Despite their bad reputation, eggs are one of the healthiest and most nutritious foods around. An excellent source of vitamins, minerals, healthy fats, antioxidants and brain nutrients, they are high in protein. Egg whites consist almost entirely of pure protein. A large egg contains about 6 grams of protein and 78 calories.
Almonds
This popular nut is a fan favorite for a reason. It is rich in nutrients such as fiber, vitamin E, manganese and magnesium. This nut also contains a lot of protein. One ounce of almonds contains about 6 grams of protein and 164 calories.
Chicken breast
One of the most popular high-protein foods, chicken breast, when eaten without the skin, is almost entirely protein. It is also very easy to cook and very versatile, making it a good choice when looking for a varied diet. A roasted skinless chicken breast contains 53 grams of protein and contains only 284 calories.
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oats
Oats are perhaps the healthiest of cereals. They contain healthy fiber, magnesium, manganese, thiamin (vitamin B1) and many other nutrients. A cup of oats contains 11 grams of protein and 307 calories.
Cottage cheese
Cottage cheese has a lot to offer. It is rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and other essential nutrients. A cup of cottage cheese contains 28 grams of protein and contains only 168 calories.
broccoli
Broccoli contains lots of vitamins and minerals like vitamin C, vitamin K, fiber and potassium. It provides nutrients that may even help protect the body against cancer. And compared to other vegetables, it is high in protein. A cup of broccoli contains 3 grams of protein and contains only 31 calories.
quinoa
Although technically a seed, quinoa is classified as a whole grain and is considered a superfood – and for good reason. It contains lots of vitamins, minerals, fiber and antioxidants. Just one cup of cooked quinoa has 8 grams of protein and 222 calories.
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