Protein is an important macronutrient that serves many features in your physique.
The advisable quantity of protein is 0.37 grams per pound of physique weight, or 0.8 grams per kilogram (1).
Nonetheless, bodily energetic people want 0.6–0.9 grams per pound, or 1.4–2 grams per kilogram (1, 2).
Analysis reveals that top protein diets additionally help weight reduction (3).
The best option to enhance your protein consumption is to eat extra excessive protein meals.
That stated, not all excessive protein meals are created equal. A few of them are extraordinarily excessive on this nutrient, containing nearly nothing however protein and water.
Listed below are 10 meals which can be nearly pure protein, comprising 80% of energy or extra.
1. Hen breast
Hen is without doubt one of the mostly consumed excessive protein meals.
The breast is the leanest half. Three ounces (85 grams) of roasted, skinless hen breast will present you about 27 grams of protein and 140 energy (4).
Some research present that consuming hen on a excessive protein weight-reduction plan may also help you shed weight. Nonetheless, the identical advantages are additionally seen when beef is the primary protein supply (5, 6).
A hen’s nutrient profile is commonly affected by its weight-reduction plan. Pasture-raised chickens have increased antioxidant and omega-3 ranges (7).
In addition to protein, hen is a superb supply of niacin, vitamin B6, selenium, and phosphorus (4).
Protein content material in 100 grams: 31 grams (80% of energy)
2. Turkey breast
Turkey is a low fats supply of protein. The breast is the leanest a part of the hen.
Three ounces (85 grams) of roasted, skinless turkey breast include about 26 grams of protein and 125 energy (8).
Turkey can be excessive in niacin, vitamin B6, and selenium. It’s likewise an excellent supply of phosphorus and zinc (8).
It additionally comprises excessive quantities of tryptophan. This amino acid helps synthesize serotonin, an essential neurotransmitter.
Protein content material in 100 grams: 30 grams (95% of energy)
3. Egg whites
Like most different animal meals, eggs have prime quality protein that comprises all of the amino acids.
Many of the nutritional vitamins, minerals, and antioxidants in eggs are discovered within the yolk. Nonetheless, egg whites include a minimum of 60% of the protein in an egg.
A one-cup (243-gram) serving of egg whites gives 27 grams of protein and solely about 126 energy (9).
Protein content material in 100 grams: 11 grams (91% of energy)
4. Dried fish
Dried fish is a tasty snack that is available in many sorts.
For a excessive protein, low fats possibility, select cod, halibut, haddock, or flounder.
Simply 1 ounce (28 grams) of dried fish can present 18 grams of protein (10).
Dried fish has many advantages. For instance, it’s additionally loaded with vitamin B12, potassium, magnesium, selenium, and different vitamins (10).
Protein content material in 100 grams: 63 grams (93% of energy)
5. Shrimp – “protein in chicken”
Shrimp is a superb meals to incorporate in your weight-reduction plan.
It’s not solely excessive in protein but in addition low in energy, carbs, and fats. Three ounces (85 grams) of shrimp include 12 grams of protein and solely 60 energy (11).
Shrimp is wealthy in selenium, choline, and vitamin B12. It additionally comprises good quantities of niacin, zinc, vitamin E, and vitamin B6 (11).
What’s extra, shrimp include antioxidants like astaxanthin, which reduces irritation and oxidative harm (12, 13).
Protein content material in 100 grams: 23 grams (77% of energy)
6. Tuna
Tuna may be very low in energy and fats, which makes it an nearly pure-protein meals.
Three ounces (85 grams) of cooked yellowfin tuna packs about 25 grams of protein and solely 110 energy (14).
It’s additionally an excellent supply of B-vitamins, plus minerals like magnesium, phosphorus, and potassium.
Tuna additionally has antioxidant properties resulting from its excessive quantities of selenium. Simply 3.5 ounces (100 grams) include 196% of the Every day Worth.
Moreover, tuna is an effective supply of omega-3 fatty acids, which struggle irritation.
Tuna tends to include some mercury, however its excessive selenium content material helps defend towards mercury toxicity. Consuming canned tuna as soon as every week is probably going protected (15).
Nonetheless, pregnant and nursing girls shouldn’t eat uncooked, boiled, or grilled tuna extra typically than as soon as per thirty days.
Protein content material in 100 grams: 29 grams (90% of energy)
7. Halibut
Halibut is one other fish that could be a nice supply of full protein. Half of a fillet (159 grams) of halibut gives 36 grams of protein and 176 energy (16).
Alaskan halibut can be a superb supply of omega-3 fatty acids, which makes it an efficient anti-inflammatory meals.
Halibut is likewise excessive in selenium. As well as, it has good quantities of nutritional vitamins B3, B6, and B12 and minerals like magnesium, phosphorus, and potassium (16).
Nonetheless, resulting from excessive mercury ranges, you shouldn’t eat halibut typically (17).
At any time when potential, purchase halibut contemporary from a neighborhood fish market.
Protein content material in 100 grams: 23 grams (81% of energy)
“protein in chicken”