Protein is an essential macronutrient that serves many functions in the body. The recommended amount of protein is 0.8 grams per kg of body weight.
However, physically active individuals need 1.4-2 grams per kg.
Research shows that high-protein diets also help with weight-loss. The simplest way to increase your protein intake is to eat more high-protein foods.
Here are 5 foods that are almost pure protein, as in 80% of calories or more 1.Chicken Breast
Chicken is one of the most commonly consumed high-protein foods.
The breast is the leanest part. Three ounces (85 grams) of roasted, skinless chicken breast will provide you with about 27 grams of protein and 140 calories.
A chicken's nutrient profile is often affected by its diet. Pasture-raised chickens have higher antioxidant and omega-3 levels.
Besides protein, chicken is also a great source of niacin, vitamin B6, selenium and phosphorus.
Tuna is very low in calories and fat, which makes it an almost pure-protein food.
Three ounces (85 grams) of raw yellowfin tuna can pack about 20 grams of protein, with only 92 calories.
It's also a good source of B-vitamins, plus minerals like magnesium, phosphorus and potassium.
Tuna also has antioxidant properties due to high amounts of selenium. 3.5 ounces (100 grams) contain 52% of the daily value.
Additionally, tuna is a good source of omega-3 fatty acids, which fight inflammation.
Tuna tends to contain some mercury, but its high selenium content helps protect against mercury toxicity. 3.Dried Fish
Dried fish is a tasty snack that comes in many varieties.
For a high-protein, low-fat option, choose cod, halibut, haddock or flounder.
Just one ounce (28 grams) of dried fish can provide 18 grams of protein.
Dried fish has many benefits. For example, it is also loaded with vitamin B12, potassium, magnesium, selenium and other nutrients.
Like most other animal foods, eggs have high-quality protein because they contain all the amino acids.
Most of the vitamins, minerals and antioxidants in eggs are found in the yolk. However, the egg whites contain at least 60% of the protein.
A one-cup (243-gram) serving of egg whites gives you 26 grams of protein and only about 115 calories.
Cod is a coldwater fish with a delicious, flaky white meat.
This fish is packed with protein. It's also low in calories and has little fat. Three ounces (85 grams) have about 20-grams of protein with only 90 calories.
Cod is a great source of vitamins B3, B6 and B12, as well as omega 3 fatty acids — all of which provide benefits for heart health.
Additionally, cod contains selenium, magnesium, phosphorus and potassium.
All the foods listed Above are more than 80% protein.
Many have other health benefits as well, due to their high content of omega-3s, vitamins and minerals.
Because these foods are so high in protein, they are also incredibly filling despite being low in calories.
For this reason, they are also among the most weight loss friendly foods you can eat. Cursos Cosmética Natural Málaga Talleres Jabones Naturales Málaga