Top 10 Foods That rich in Protein
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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
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.![](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_t4Ug5QPUEQtpEYp-JbHZ_WPkojlpgE0jib-h4R6pBgq-L1wmp2huiwtBrhDj7c9qw6xJswN8a2YnyrSkeeemOF9oVuhnGKSmMDVCj52VhDmj9vAglcK7Z5q-JFVew6rsQV3oyEEUm4MiAn4nhnJeVnCWI0KffBJqpTlwvGuL1MNqB-47b2ONvbhA=s0-d)
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.
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