1. Black beans
Black legumes are frequently an inexpensive protein source. Black beans can be prepared in numerous ways, making them an extremely versatile ingredient for cooking.
2. Lima beans
Lima beans can enhance the flavor of salads, stir-fries, and rice dishes. One cup of tinned lima beans contains approximately 12 grams of protein.
3. Salmon
Salmon is a fatty salmon, which means it is rich in omega-3 fatty acids. Salmon is an excellent source of protein and can aid in satiety during meals. Salmon might not be as cost-effective as other protein options.
4. Broccoli
Broccoli contains more protein than the majority of other vegetables. It is not considered a high-protein food on its own, but a person prioritizing protein intake may choose it over other vegetables.
One cup of sliced uncooked broccoli contains nearly 2.6 grams of protein in addition to folic acid and potassium. This nutrient-dense vegetable has only 31 calories per cup.
5. Cauliflower
Similar to broccoli, cauliflower contains a high proportion of protein to calories. One cup of cauliflower contains 27 calories and 2 grams of protein.
6. Chinese cabbage
This vegetable, also known as napa cabbage, is rich in antioxidants.
While not as abundant in protein as some other sources, 1 cup of cooked napa cabbage contributes 1.2 g to your daily protein intake.
7. Eggs
Eggs are an excellent source of protein, nutrients, and healthy lipids, with approximately 6 grams of protein per large egg.
They are also extremely adaptable. Eggs can be prepared in a variety of methods, including boiling, scrambling, and poaching. For a protein boost, they can be incorporated into dishes such as stir-fries, stews, and sandwiches.
A hard-boiled egg is a convenient source of protein.
8. Beef
Beef has a high protein content per serving. A 3-ounce serving of minced beef (85 grams) contains approximately 21 grams of protein.
There are a variety of cattle varieties to choose from. For optimal cardiac health, a person should consume as much lean beef as possible to limit saturated fat intake to 5%-6% of daily caloric.
9. Chicken breast
Chicken breast is a lean protein source. When served skinless, the majority of its calories originate directly from protein. A 100-gram skinless chicken breast contains approximately 22 grams of protein.
10. Oats
Oats contain approximately 13 g of protein per 100g. In addition, they are a source of complex carbohydrates. People can flavor porridge made from raw grains with a variety of nutritious ingredients, such as fruits and nuts.
Instant and prepared oats frequently contain excessive quantities of added sugars or sweeteners, so consumers should read the labels attentively.
11. Tuna
Tuna is a superb and widely accessible protein source. In addition, it is a rich source of heart-healthy unsaturated fats.
Tuna in a can is a useful pantry staple to have on hand. It is shelf-stable and relatively inexpensive compared to many other sources of animal protein.
Include tuna in salads, sandwiches, and appetizers.
12. Tempeh
Like tofu, tempeh is made from soy. However, it contains more protein than tofu, approximately 20 grams per 100 grams. Tempeh is typically located in the produce section of the grocery store’s refrigerated section, frequently alongside tofu.
13. Spirulina
This bacterium flourishes in both fresh and saline water. Small amounts of its powdered form provide a variety of nutrients and protein.
Smoothies, salads, stews, and baked products can all contain spirulina powder. Spirulina is also available as a dietary supplement in tablet form.
14. Hemp seeds
People can substitute hemp seeds for croutons in salads. Hemp seeds contain approximately 9.5 grams of protein per 30 grams (3 Tbsp). They are readily available in most grocery stores but can be costly.
15. Sun-dried tomatoes
Sun-dried tomatoes are widely available and make an excellent addition to numerous dishes. In addition to protein, they provide additional nutrients and fiber.
One cup of sun-dried tomatoes contains approximately 7.6 grams of protein, though it is unlikely that a person would consume this much in a single meal or nibble.
16. Guava
Guava is a petite, sweet-flavored tropical fruit. Guava is one of the most protein-dense fruits available, containing approximately 4 g of protein per 1 cup (roughly 3 fruits). It contains additional nutrients, including vitamin C.
17. Artichokes
Artichokes contain a great deal of fiber and protein. A half-cup of stewed artichoke hearts (84 grams) contains approximately 2.4 grams of protein.
This vegetable is extremely versatile and can be used in a variety of dishes. Fresh artichokes and artichoke hearts in a can are typically readily available at most grocery stores.
18. Peas
Peas contain an abundance of protein, fiber, and other nutrients. Frozen peas are inexpensive, readily available, and adaptable to numerous recipes.
Green peas contain approximately 4 grams of protein per half-cup (80 grams).
19. Bison
Additionally, bison flesh is an excellent source of protein. Bison is a lean meat with a lower lipid content per serving than beef. Bison is becoming more accessible, and some individuals are substituting it for cattle.
20. Pork
Lean pork is an excellent protein source. Roasts and tenderloin are excellent dining options.
Because refined pork products, such as bacon, are higher in saturated fat and sodium, individuals should avoid them.
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