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Whether you are a professional athlete, a novice gym-goer or a sedentary person, there is a minimum recommended daily protein intake for each group. Everyone needs protein and it can be found many places. The best sources of protein are whole eggs, chicken breasts, almonds, cottage cheese and Greek yogurt.
The richest meats in protein
Most types of meat generally contain a higher amount of protein than plants and fruits.
- Lean chicken breasts contain 32 grams of protein per 100 grams of chicken.
- Pork chops are higher in fat, but also contain a large amount of protein per 100 grams – 31 grams.
- The next contender on the list in third place are beef steaks, which contain 28.7 grams per 100 grams.
- If you are a fan of fish, tuna contains 26 grams, and salmon has 25.
Just remember that if you are following a balanced diet and you can eat meat every day, but it is best to not over consume it. You probably don’t need to eat meat more than once per day.
The richest non-meat protein sources
Whole eggs undoubtedly are one of the richest-in-protein foods out there. One large egg can contain up to 7 grams of protein, which means that a meal consisting of 4 eggs can bring you all the way up to 28 grams of protein.
Tofu is made out of soy milk and contains 17.3 grams of protein per 100 grams. It can be combined with vegetables in a wide number of meals and brings great taste to the table. On the other hand, soy products contain estrogen-based isoflavones which can be harmful to your body in large quantities. Avoid eating tofu or soy products every day.
Lentils contain 9 grams of protein per 100 grams. Additionally, they are high in fiber and help your body grow healthy gut bacteria which aids digestion. It is recommended to consume lentils at least once per week.
Greek yogurt contains around 18 grams of protein per 100 grams and aids your body in weight loss, prevents yeast infections and manages your blood pressure.
Almonds are rich in fiber, magnesium, vitamin E, and contain 21 grams of protein per 100 grams. Not to mention, they are extremely tasty and can be added to almost any breakfast.
Whey protein shakes
Unless you are following a strict diet and you calculate protein intake to the last bit, you might sometimes skip protein in a meal or feel like you need an extra boost. Protein shakes come to the rescue here.
When the fridge is empty, or you feel like you have already eaten too many eggs for the day, but need a bit more protein to reach your daily target, drinking a shake is always a good option.
Which fruit has the most protein?
- Guavas and avocados each contain 4 grams of protein per cup.
- Apricots, kiwis and grapefruits offer 2 grams per cup.
- Blackberries, melon and peach give you up to 2 grams of protein per cup.
Are there rich but bad sources of protein?
Eating a lot of red meat like beef, lamb and pork can be bad for your health, especially for your heart and cardiovascular system. Meat that is based on high saturated fats is awful for your body’s overall blood pressure and nutrition.
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