Top 10 Foods That rich in Protein

Protein is a macro nutrient necessary for the proper growth and function of the human body. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) for protein is 46 grams for women aged 19-70, and 56 grams for men aged 19-70. Any excess protein is turned into energy by the body, and it is controversial whether this excess protein causes a strain on the liver. A deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in general. High protein foods include meat, fish, cheese, tofu, beans, lentils, yogurt, nuts, and seeds. Below is a list of foods with the highest protein to calorie ratio, for more information, see the sections on protein dense foods, other protein rich foods, low calorie high protein snacks, and protein isolates.

1.GREEK YOGURT

Protein Power: 23 g per 8 oz. serving

Made by straining away the liquid, deliciously thick Greek-style yogurts contain about twice as much protein as regular versions. You'll also reap the rewards of gut-friendly probiotic bacteria and bone-building calcium.

2.EGGS

Protein Power: 6 g per 1 large egg 

These white orbs are near-perfect muscle food. That's because the biological value—a measure of how much protein from the food can be incorporated into proteins in the body—of an egg is higher than that of nearly any other item in the grocery store. The biological value is largely dictated by the amount of essential amino acids a food possesses, and the humble egg has these in spades.

3.STEAK 

Protein Power: 23 g per 3 oz. serving

These leaner cuts of steak provide a fantastic 1 g of protein for every 7 calories; rib eye, on the other hand, delivers roughly 1 g of protein for every 11 calories. Plus, round steak is considered one of the more economical cuts.

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4.LIGHT TUNA

Protein Power: 22 g per 3 oz. serving

Frugal shoppers rejoice: Less pricey canned light tuna actually provides a little more protein than more expensive canned white tuna.

5.DRIED LENTILS

Protein Power: 13 g per 1/4 cup serving

Often located alongside the canned proteins, bags of inexpensive dry lentils are a sure-fire way to ramp up your intake of protein, fiber, and a range of vital minerals.

6.PEANUT BUTTER

Protein Power: 8 g per 2 tbsp serving

Though not as trendy as other nut butters like almond, ye olde peanut butter still leads the way in the protein department.

7.MIXED NUTS

Protein Power: 6 g per 2 oz. serving

Nuts like peanuts, cashews, and almonds make for a crunchy way to add more protein and healthy unsaturated fats to your diet.

8.BEANS

Protein Power: 4 g per 1 oz. serving

If you're jonesin' or crunchy chips, you'll be hard-pressed to find a better option than the ones made with protein-rich black beans.

9.SMOOTHIE DRINKS

Protein Power: 16 g per 1 cup serving

Homemade protein shakes are always preferred, but if you want a quick shot of protein in liquid form you can pick up bottles of premade smoothie drinks such as Bolthouse Farms.

Need to Know: Make sure the drink you choose contains a source of protein in the ingredient list such as whey protein and not just fruit, which can quickly send you into a sugary overload.

10. MILK 

Last but least most important is milk

Moo juice remains a reliable source of top-notch protein with a biological value just shy of that found in an egg. But why try to chug watery, flavorless skim milk when you can still enjoy the richer taste of 2 percent without breaking the fat bank. Besides, the extra fat will help you absorb the fat-soluble nutrients like vitamin D present in the great white.