High protein foods include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs. Below is a list of healthy protein foods sorted by common serving size, use the protein nutrient ranking to sort by 100 gram or 200 calorie serving sizes.
High protein fruits include guavas, avocados, apricots, kiwifruit, blackberries, oranges, bananas, cantaloupe, raspberries, and peaches.
A 50g serving of fresh avocado contains 1 gram of protein and a whole 5-oz. fresh avocado (3 servings) contains 3 grams of protein. Though fresh avocados do not contain a significant amount of protein, they can be a creamy and delicious addition to a variety of meal plans and menus.
{Play}Yes, potatoes have some surprisingly high quality protein. A medium potato has 3 grams of protein, more than most vegetables and about the same amount as 1/3 cup of milk. The quality of the potato protein, including how easy it is to digest and the amino acids it contains, is considered to be high.
How much protein do I need? Most adults need around 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men).
Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA.
Meat, poultry, seafood, beans, peas, lentils, eggs, nuts, seeds, and soy products give the body many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.
One cup of cooked white rice contains just over 200 calories, about four grams of protein, 44 grams of carbohydrates, and less than one gram of fiber, according to the Department of Agriculture.
Eating an avocado a day is good for your health. Avocado consumption has skyrocketed in the last two decades, from an average annual consumption of 1.5 pounds per person in 1998, to 7.5 pounds in 2017.
Cheese is a great source of protein and calcium but is often high in saturated fat and salt. This means eating too much could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD).
3. Protein. Because one serving of cucumbers only contains 0.3 grams of protein, cucumbers are not considered an excellent source of this essential nutrient.
Apple Nutrition
Apples are low in sodium, fat, and cholesterol. They don't offer protein, but apples are a good source of vitamin C and fiber. One medium apple has about: 100 calories.
Nutrients per Serving
A half-cup serving of blueberries contains: Calories: 42. Protein: 1 gram. Fat: Less than 1 gram.