16 High Protein Foods For Daily Intake That You Must Know!

Medically reviewed by Maria Sarino, MD FACT CHECKED

Protein is the rich source of macronutrients consisting of amino acids which are the small breakdown of protein.

There are 20 amino acids but out of these 9 amino acids are essential amino acids and cannot be manufactured inside of our body.

These amino acids are known as essential amino acids. To fill up the presence of these 9 amino acids one may need to have a rich source of protein in daily life.

As a result, you could say that one should try to consume them regularly because there are a number of amino acids benefits.

There may be different sources of protein that may contain high and low protein. The source which may contain high protein in it is known as complete protein such as animal beef, pork etc.

The source which may contain low protein in it is known as incomplete protein such as plant leaf, cabbage etc. The presence of protein may help to build and repair tissues cells and build body muscle mass.

It may act as a dietary tool that may help in weight loss and suppressing the appetite. Thus, to intake protein and fulfil the requirement one must need to have a good source of protein in their diet.

More on essential amino acids here.

The intake of protein has several benefits, such as a reduction in belly fat, helping in lowering the blood pressure and blood sugar level, and fighting diabetes.

For this very reason, the presence of high protein foods in your daily diet is a must. By doing so, you would be able to provide a better chance to your body in order to replace the dead cells with new cells.

Hence, your body would be able to function properly.

The presence of protein may help the body cell to create strong bones and muscles. The benefits of protein intake are as follows:

  • Protein may help in preventing clots and maintaining a fluid balance in the body. Thus, it may help to repair tissues and to recover from injuries.
  • It may help in building a strong immune system in the body which may ultimately lead to boosted metabolism resulting in strengthening muscles and bones. The intake of plant-based food may be helpful to build lean muscles and in suppressing the appetite.
  • It may help in achieving the aim of weight loss and fulfilling a weight loss journey.

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16 High Protein Foods For Daily Intake

There are different sources of protein present in plants and animals. According to the researchers, the animals may contain high protein content which may support weight loss and the plants may contain low protein content.

The sources are as follows:

  1. Black Beans

    Black beans contain a good source of protein and fibre promoting weight loss. Since it contains a good amount of fibre and protein it could help in boosting metabolism and lower blood pressure and blood sugar level. Due to the less presence of sugar, it may help to manage diabetes.

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    Not to to miss, according to various researches, it has been suggested to consume half a cup of beans every day. The presence of fibre in beans may lower the cholesterol level and could be leading to the improvement in heart health.

    Many beans are coming under this category such as chickpeas, peas, lentils, kidney beans which may contain high amounts of amount fibre and protein.

    A study on the same has been published here.

  2. Beef

    Animals generally contain high protein. It has a good amount of protein which may help to improve the muscle cells and to build lean muscle mass. It may also help to manage the food craving, leading to a portion of good dietary foods for weight loss. It’s suggested in many searches to have it at a moderate level and not too frequently.

    A supportive study has been published here.

  3. Eggs

    Eggs contain a good amount of protein, nutrients and vitamins. It could help to build muscle mass and to improve the immune system. The white part of the egg is considered to be the nutritious part but the egg white has the highest protein since the egg contains 33% of calories. It could be taken as a protein shake, or eaten as an egg during meals and at breakfast.

    While the emphasis on plant-based protein has been stressed in multiple studies, but eggs are also considered a decent source of proteins. Here is a note from Harvard as well.

  4. Chinese Cabbage

    This leafy vegetable may be packed with an abundance of protein and nutrients which could help to fight inflammation and in improving digestion. It is a great source of fibre, enriching its weight loss property and maintaining low cholesterol levels which could improve health. It may also help in lowering blood sugar levels as it contains a good amount of vitamin c and k. Thus it is used as a dietary fibre.

  5. Corn

    Corn contains antioxidants that may help in improving health issues such as preventing the risk of cancer and improving heart health. It contains vitamin c in it which may help in improving and maintaining healthy skin as It has a rich source of calories which could lower the cholesterol level in the body.

  6. Potatoes

    It contains a good amount of fibre that may help to prevent and lose weight if consumed without oil, butter etc. It may help to maintain cholesterol levels and blood levels ultimately leading to improving heart health.

  7. Salmon

    Salmon is a kind of fatty fish that has a good source of protein and omega 3 fatty acid which could help in reducing the risk of heart disease and may help in maintaining weight. It has a good amount of potassium and vitamin b in it which could lower the blood sugar level in the body.

    Fish nutrition is discussed here.

  8. Cauliflower

    This is a flower-like vegetable containing antioxidants that could help in weight loss and improve digestion. The presence of vitamins, fibre and protein could help in improving the immune system and keeping the bones strong.

  9. Oats

    It’s one of the dietary food items which contain protein and fibre which could help in lowering the cholesterol levels and blood sugar level to keep a check and improve in the heart health. It could provide healthy bacteria which might help in weight management and improve digestion.

    Additional info here.

  10. Guava

    Guava is a fruit that contains a good percentage of calories which could help in lowering blood sugar levels and in maintaining good heart health. It may provide a boost in immunity and may help in weight loss. Guava could be consumed regularly especially before breakfast.

  11. Yoghurt

    Yoghurt is a probiotic made of bacteria that is a rich source of protein and vitamins. It contains calcium which could help to strengthen the bones and joints and to cure inflammation. According to various researchers, it had been said that yoghurt could help to cure digestive issues and to provide a healthy stomach especially when eaten early in the morning.

    The yoghurt may be a low-fat product that could help reduce weight and in boosting the immune system. There are many varieties of yoghurts but Greek yoghurt is said to be rich in protein.

    Yogurt and health pointers are discussed here.

  12. Almonds

    It’s one of the varieties of a nut that is found rich in fibre and protein-enriched items. It contains a rich amount of nutrients and has antioxidant properties enabling it to improve the overall health of the body. It could manage blood sugar levels and cholesterol levels, reducing the risk of heart disease.

    According to various researches, it is suggested to take at least one almond regularly which may help to regulate normal blood flow.

    More on almonds here.

  13. Avocados

    Avocados contain a source of fibre, potassium, and omega 3 fatty acids which may help to provide health benefits. it may not allow me to feel frequently hungry and could help to lose weight. It may lower the cholesterol level and triglyceride level which in turn improves heart health. It’s often seen that people who eat avocados have maintenance in their blood pressure levels.

  14. Milk

    Milk is a dairy product that has more nutrients, vitamins and calcium. It contains vitamin d and vitamin a which could lower the risk of cancer, diabetes and blood pressure. It contains a good amount of calcium which may help to improve the immune system and to strengthen the bones and muscles.

  15. Broccoli

    This is a green leafy vegetable that contains vitamin c, nutrients, protein and antioxidants which may help in reducing inflammation and in recovering om damaged cells of the body. It could reduce the risk of cancers and may heal from injuries. It contains calcium which may help provide strong and healthy bones. This vegetable could be consumed regularly with different meals such as soup, salad etc.

  16. Pistachios

    Pistachio contains a good amount of calories which may provide a good amount of protein. It may be consumed at any point in time in a day as it contains antioxidants and nutrients which may help in weight loss and improve the blood flow level.

    It could maintain the cholesterol level and blood sugar level which may reduce the heart health risk. Its rich nutrient properties may help in improving the immune system.

    More info here.

How Much High Protein Foods Should One Take?

Every protein source is accompanied by some fat and carbohydrates along with protein in them.

It should be taken care of before consuming any item about its daily value and the percentage of protein, fats, carbohydrates present in them.

According to various searches, one must have a watch about the daily value of a product which tells that the foods are low in protein if they contain 5% of daily value and the foods are high in protein if they contain 20% daily value.

Protein foods contain calories thus to balance calories, a normal adult may consume 50gm of protein daily which could provide 200 calories.

To maintain the protein level, one may add different foods in each meal which may be done by replacing regular snacks with high protein snacks and by replacing some carbohydrate sources with a good source of protein such as nuts, peanuts, roasted beans, etc. Adding beans to the soups, salads and by including some high protein diet in each meal.

Which Protein Diet Is Good?

Ideally, one uses a high protein diet to fulfill the need for protein, vitamins, and nutrients in the body but following it regularly may have some risks such as it could lead to some nutritional deficiency or fiber deficiency, which might lead to headache and constipation related issues.

It may increase the risk of heart disease. Low protein intake means lowering the level of protein in the body which may lead to loss of muscle mass and weak and poor muscle tone.

Many deficiencies may occur when there is low protein intake in the body such as skin irritation, loss of muscle mass, thin and brittle hair. Thus, the low protein diet may cause lots of health issues and deficiencies in the body.

Therefore an ideal protein diet is highly suggested as it may provide low carbohydrate, low calories, and high protein which could lead to a weight-loss journey and may improve the overall health of the body. Thus an ideal protein diet may help in maintaining and improving health.

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Personally speaking, I have been consuming the same in order to meet my daily protein needs as well.

At the same time, sticking to a clean diet that consists of vegetables has been really a plus point for me.

Final Words On High Protein Foods

Protein foods contain a good amount of nutrients and vitamins which may help to build the amino acids in the body and to fight and get rid of various diseases.

They may provide a healthy body and healthy skin and could work effectively with the diet. Thus, protein foods could be taken with a suitable diet plan according to the body’s requirements.

Details on the protein intake is also discussed here.

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