Fit Food India : Best Healthy Sources of Protein Present in Food.

Best Healthy Sources of Protein Present in Food.

Eating foods high in protein has many benefits, adding high protein foods in your diet, including weight loss and increased muscle building. However, some people may find healthy protein sources to be too costly. While some sources of protein are expensive, there are also many affordable alternatives. And also eating balanced diet is an essential part of staying healthy.

There are some of the best “Sources of Protein” foods that a person can consume to help them lose weight and gain more muscle.

Eggs

While some sources of protein are expensive, there are also many affordable alternatives. And also eating a balanced diet is an essential part of staying healthy.

There are some of the best “Sources of Protein” foods that a person can consume to help them lose weight and gain more muscle.

Whole eggs are high in protein, but egg whites are more protein. Eggs are a very healthy source of protein it also includes all the nine essential amino acids. Whole eggs are among the healthiest and most nutritious foods on the planet. Also they are full of vitamins, minerals and healthy fats.

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Protein Contain in a whole egg	Calories Contain in a whole egg
6-8 grams of Protein	85-96 Calories

Chicken Breast

Chicken Breast is one of the major forms of “White Protein Food” (White Protein means which are almost 99.9% fat free Protein)” which are frequently in our diet. Also the Chicken Breast is one of the most popular high protein sources present in whole chicken. If you eat it without the skin, the majority of calories in it sources from protein. So, Chicken Breast is best choice for protein sources. The nutritional profile of chicken varies with different forms.

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Protein Contain in a 200g Chicken Breast (After Cooked)	Calories Contain in a 200g Chicken Breast
40-50 grams of Protein	200-250 Calories

Cottage Cheese

Cottage cheese is a low-calorie dairy product that is high in protein and also tends to be very low in fat. It is loaded with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients.
The high protein content of cottage cheese makes it an excellent choice for athletes and people looking to build muscle mass and shown that high protein foods like cottage cheese help keep you feeling full, which may help you lose weight.

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Protein Contain in a 200-250g Cottage Cheese	Calories Contain in a 200-250g Cottage Cheese
20-30 grams of Protein	200-300 Calories

Greek Yogurt

Greek yogurt, also called “strained yogurt”, is very thick type of yogurt and is high in many nutrients. It’s very low in fat just makes sure to choose one without added sugar. Full-fat Greek Yogurt is also very high in protein, but contains more calories. Non-fat Greek yogurt has almost 48% protein. 170 gram container has 17 grams of protein, with only 100 calories.

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Protein Contain in a 100g Greek Yogurt	Calories Contain in a 100g Greek Yogurt
15-20 grams of Protein	170-200 Calories

Tuna

Tuna is a very popular type of fish. Tuna is very high in protein and various nutrients and contains a decent amount of “omega-3 fatty acids” (EPA and DHA are found in seafood, such as fatty).

Omega-3 fatty acids are present in foods and dietary supplements. They help keep the membranes that surround all cells in the body working well.

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Protein Contain in a 200-250g Tuna	Calories Contain in a Tuna
30-40 grams of Protein	250- 300 Calories

Fish (All types)

Fish are one of the richest non vegetarian sources of proteins available. The lower amount of calories and absence of any crabs makes them ideal for people who looking for high protein low crab diet.

Fish also contain high amount of Omega-3 fatty acid which is crucial for optimal functioning of brain and body. The nutritional profile of fish can vary depending upon the type of fish.

Fish is incredibly healthy, for various reasons.

It is loaded with various important nutrients, and tends to be very high in heart-healthy omega-3 fatty acids.

Highly variable, Salmon is 46% protein, with 15-20 grams in 80-100 gram serving, with 150-200 calories.

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Protein Contain in a 200g Fish	Calories Contain in a Fish
20 grams of Protein	200-250 Calories

Peanuts or Peanuts Butter

Peanuts are incredibly delicious. They are high in protein, fiber, magnesium and many studies show that they can help you lose weight.

And Peanut butter is also high in protein, just make sure not to eat too much as it is quite heavy.

It’s almost 100g gives 20-25 g protein and 200-250 calories.

Brussels sprouts

The Brussels sprout is another high protein source, in vegetable that related to broccoli which is very healthy vegetable, loaded with full of Vitamin C, Vitamin K, fiber and potassium.

It is one of the healthiest foods you can eat, and is very high in fiber, vitamin C and other nutrients.

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Protein Contain in a 200g Sprouts	Calories Contain in a 200g Sprouts
5-8 grams of Protein	100-180 Calories

Broccoli

Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium.

Broccoli is also high in various bioactive nutrients believed to help protect against cancer.

Calorie for calorie, it is very high in protein compared to most vegetables which contain 20% of calories in 100 grams of chopped broccoli.

Black beans

Black beans are best source of protein. Black beans can be prepared in a variety of ways, making them a very versatile ingredient when preparing meals. And this is most convenient and affordable forms of plant-based protein that you can buy. (120 – 200 grams) of cooked black beans also contains over 15 -20 grams of protein.

On containing a good amount of protein, black beans are an excellent source of fiber and are excellent for weight loss.

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Protein Contain in a 200g Black Beans	Calories Contain in a 200g Black Beans
15-20 grams of Protein	200-250 Calories

Whey Protein Supplements

Whey is a type of high quality protein from dairy foods, shown to be very effective at building muscle mass, and may help with weight loss. Whey protein is made from the liquid portion of milk leftover from cheese making.

Sometime you unable to cook, a whey protein supplement can come in handy. And it’s very fast digestion cause it’s a powder form so after workout you can consume direct this whey protein.

Whey protein powder can be added to smoothies, baked goods and other recipes for an extra dose of protein.

Protein Profile: The Whey which gives you 25-30 grams of protein per serving. And make sure avoid sugar. (If you want pure protein profile make sure that how the ingredients added into your whey protein) So, it can help to choose a better whey protein.

Right way to consume protein?

Quality is just as important as Quantity. So, if you’re at a healthy weight, don’t lift weights and don’t exercise much, then aiming for 40 – 50 gram per day (average person weight 60 – 70 KG) is a reasonable estimate. But if you’re lift weights and exercise, then aiming for (50*2=100 G) is estimate.