Healthiest Protein Sources

Time for reading: ~2 minutes Last Updated: August 08, 2022
Healthiest Protein Sources

Whether you're looking to build muscle or just fill up on the missing amount of protein in your body, you need to know which foods contain the most protein.

Whether you're looking to build muscle or just fill up on the missing amount of protein in your body, you need to know which foods contain the most protein. We have compiled a list of eight healthy sources of protein - wind up your mustache! 

1. Eggs


Chicken eggs not only contain a lot of protein - about 6 grams in one egg, but are also the source of the most digestible protein for the body. Chicken eggs are low in calories, so they are best eaten after a workout - they will help you not gain extra pounds. Egg white is involved in the formation of body tissues and maintains an optimal level of energy.

2. Curd


It's no secret that dairy products are rich in protein - especially a lot of it in cottage cheese. But you should not buy fat-free cottage cheese - it has much less nutrients. Cottage cheese is rich in casein, a protein that blocks hunger for a while, so cottage cheese is recommended to be included in the evening diet. Try mixing cottage cheese with yogurt or kefir - it will be tastier and healthier.

3. Chicken fillet


We simply need meat, but nutritionists recommend eating mostly white meat. It contains less fat, but more protein - about 40 grams of protein per 100 grams of meat. This product can be included in the diet during "drying" - it is low in calories and is well absorbed by the body.

4. Whole grains


You have probably heard more than once that whole grain bread is much healthier than white flour bread. This is true: 100 grams of such bread contains more protein - about 9 grams (100 grams of white flour bread contains 7 grams of protein). Whole grain foods regulate the cardiovascular system and help keep weight under control.

5. Fish


Everyone has heard that fatty acids support heart function and improve well-being. Fish - especially salmon and tuna - are high in fatty acids, protein - as much as 25 grams per 100 grams of fish - and few calories. It would be optimal to include fish in the diet twice a week.

6. Beans


Incredibly rich in protein. No wonder vegetarians lean on beans - they contain the amount of protein and fiber necessary for optimal functioning of the cardiovascular system. That is why soy is used as a substitute for meat products. You will surely find a product to your taste - there are about 18 thousand legumes in the world!

7. Brussels sprouts

Among all vegetables, it is Brussels sprouts that contain the highest dose of protein - 9 grams per 100 grams of the product. The second place is occupied by spinach - 100 grams of greens contain 3 grams of protein. Despite the considerable protein content, there are not enough amino acids in the greens, so it will not work to completely replace the meat with it.

8. Nuts


The daily norm - a handful of nuts - can serve as a shield against ailments and bad mood. That is why nuts are recommended to be taken as a snack - they will energize and satisfy the feeling of hunger. Nuts are rich in omega-3 fatty acids and B vitamins.

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