Best Sources of Protein Helps To Improve Your Body Health

Best Sources of Protein

Your body needs essential proteins to repair and maintain tissues. The deficiency of proteins can lead to Muscle Atrophy and functioning of the human body will also be disturbed. Proteins can also help you lose belly fat while increasing your muscle strength and Body Mass. Also, people having health issues related to blood pressure will definitely be benefitted because the proper intake of protein helps in lowering the blood pressure.


Daily intake of protein should be around 46-63 grams for adults and up to 65 grams for pregnant ladies. However, Athletes might need more protein intake. High protein foods include lean beef, beans, milk, eggs, nuts, yogurt, cheese, seeds, and seafood.


Here are some good sources of protein which will keep you fit and healthy:

  1. EGGS
  • Healthiest and most nutritious foods available.
  • Excellent source of minerals, vitamins, healthy fats.
  • One large egg has nearly about 78 calories and 6 grams of protein.
  • Egg whites are almost pure protein.


  1. Yogurt
  • Greek yogurt aka strained yogurt is a very thick type of yogurt.
  • It has a creamy texture and is very rich in many nutrients.
  • 170-gram container has nearly 100 calories and 17 grams of protein.


  1. MILK
  • It’s a very good source of protein and contains nearly every nutrient that your body needs.
  • Zero fat milk can be consumed if you are concerned about your fat intake.
  • A cup of milk contains nearly 8 grams of protein and 149 calories.


  • It’s low in fat and therefore an excellent source of protein.
  • Fish is the major seafood and it’s rich in essential nutrients. Salmon is a little higher in fat but it contains heart-healthy omega-3 fatty acids.
  • 85 gram serving of salmon contains 175 calories and 19 grams


  • It is high in proteins, an excellent source of zinc, vitamin B12.
  • It is suitable for people who are on a low carb diet.
  • 85 gram serving of lean sirloin steak contains 186 calories and 25-gram protein.


  • Cottage cheese is a type of cheese that is low in fat and calories.
  • It’s rich in phosphorous, calcium, vitamin B12, selenium, and various other nutrients.
  • 226 grams of cottage cheese contains 163 calories and 28 grams of proteins.


  1. TOFU
  • 6 grams in one cup of tempeh.
  • 1 cup of soy yogurt contains 2 grams.
  • 14 grams in 16oz glass of soymilk.


Some more sources:


  • BLACK BEANS: These are inexpensive sources of protein and can be prepared in many ways.
  • CORN: 5 grams of protein per cup of yellow corn and also contains a good amount of minerals, fiber, and calcium.
  • BROCCOLI: 6 grams in a cup of raw broccoli with only 31 calories per cup. It also contains nutrients such as potassium and folate.
  • OATS: 17 grams of protein per 100 grams. Avoid prepared Oatmeals as they contain added sugar.
  • CAULIFLOWER: 2 grams in 1 cup of chopped cauliflower has 27 calories.
  • ALMONDS: High in calorie but dry roasted almonds can make you a protein-rich snack.
  • PEAS: High in fiber, nutrients, and protein and can be used in lots of recipes.

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