Cottage cheese is a type of cheese that is low in fat and calories. Greek yogurt , also called strained yogurt, is a very thick type of yogurt. It pairs well with sweet and savory dishes. It has a creamy texture and is high in many nutrients. One 6-ounce gram container has 17 grams of protein and only calories 9.
When buying Greek yogurt, opt for one without added sugar. Full fat Greek yogurt is also high in protein but contains more calories. Milk contains a little of nearly every nutrient that your body needs. For those with lactose intolerance , consuming milk can lead to gastrointestinal symptoms. People with a milk allergy can likewise experience severe symptoms, so dairy milk is not a suitable option for them either.
For those who wish to drink milk but either cannot tolerate it or follow a purely plant-based diet, alternatives include soy milk. One cup of whole milk contains 8 grams of protein and calories One cup of soy milk contains 6.
Broccoli is a healthy vegetable that provides vitamin C, vitamin K, fiber, and potassium. One cup 96 grams of chopped broccoli has 3 grams of protein and only 31 calories Lean beef is high in protein, as well as highly bioavailable iron , vitamin B12, and large amounts of other vital nutrients. One 3-ounce gram serving of lean sirloin steak contains 25 grams of protein and calories Beef is suitable for people on a low carb diet.
Tuna is a popular type of fish. You can eat it hot in a range of baked dishes or cold in salads. Like other fish, tuna is a good source of various nutrients and contains omega-3 fats. One can grams contains 27 grams of protein and only calories Quinoa has numerous health benefits. One cup grams of cooked quinoa has 8 grams and calories Whey protein is a high quality protein from dairy foods that can help build muscle mass.
It may also aid weight loss. Protein content: Varies between brands. Lentils are a type of legume. They are high in fiber, magnesium, potassium, iron, folate, copper, manganese, and various other nutrients. One cup grams of boiled lentils contains 18 grams and calories Ezekiel bread is different from most other breads. Compared with most breads, Ezekiel bread is high in protein, fiber, and various important nutrients. Pumpkins contain edible seeds called pumpkin seeds.
One ounce 28 grams has 9 grams of protein and calories Department of Agriculture. Smith, J. Changes in intake of protein foods, carbohydrate amount and quality, and long-term weight change: Results from 3 prospective cohorts. The American Journal of Clinical Nutrition, 6 , — Li, S. Dietary pulses, satiety and food intake: A systematic review and meta-analysis of acute feeding trials. Obesity, 22 8 , — Mozaffarian, D.
New England Journal of Medicine, 25 , — Halton, T. Low-carbohydrate-diet score and risk of type 2 diabetes in women. The American Journal of Clinical Nutrition, 87 2 , — Bauer, J.
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What is protein? The health benefits of protein Protein gives you the energy to get up and go—and keep going. While too much protein can be harmful to people with kidney disease, diabetes, and some other conditions, eating the right amount of high-quality protein: Keeps your immune system functioning properly, maintains heart health and your respiratory system, and speeds recovery after exercise.
Is vital to the growth and development of children and for maintaining health in your senior years. Can help reduce your risk for diabetes and cardiovascular disease. Can help you think clearly and may improve recall. Can improve your mood and boost your resistance to stress, anxiety, and depression. May help you maintain a healthy weight by curbing appetite, making you feel full longer, and fueling you with extra energy for exercising. High-quality vs.
While some processed or lunch meats, for example, can be a good source of protein, many are loaded with salt, which can cause high blood pressure and lead to other health problems.
Processed meats have also been linked with an increased risk of cancer, likely due to the substances used in the processing of the meat. Power up your protein: Spice up the standard black bean with this chipotle pumpkin black bean burger from Sara Haas, culinary dietitian. This fatty fish serves up more than heart-healthy omega-3 fatty acids. A 3-ounce serving of raw tuna has 20 grams of protein, and one can of cooked tuna has a whopping 33 grams of protein.
Either way, this tasty fish should be top of mind for restaurant ordering or pantry stocking. Power up your protein: Try your hand at making this tuna burger with wasabi slaw from Cape Fear Nutrition at home, or even better, pair your tuna with eggs for our twist on the classic benedict.
Tofu is one of the cheapest and most malleable protein ingredients. Craving takeout instead? This sweet and sticky tofu noodle bowl will get the job done. Power up your protein: Try something simple like this turkey tortilla soup from Teaspoon of Spice, which can be made in batches and frozen for lazy but cozy days. It serves as the base for vegan sandwiches and makes a nice addition to Buddha bowls, with calories and 16 grams of protein in a 3-ounce serving. Plus, the fermentation process creates good-for-your gut probiotics.
Power up your protein: Tempeh can serve as the focal point of any vegan dish, so try it in this vegan tempeh burger or throw it into a spicy chili with tons of veggies and beans. Just about 1 cup of plain low-fat Greek yogurt has a whopping 20 grams of protein for roughly calories. Power up your protein: If the taste of plain Greek yogurt is too tangy for your liking, try using it as a replacement for sour cream in savory dishes, or make your own pita toast with labneh with this recipe from Jackie Newgent, RDN.
You can also sweeten it yourself by piling fruit on top. Power up your protein: Switch things up and use lentils as the base for your grain bowl, toss them onto your salad, or try a more traditional Moroccan lentil soup.
You get 8 grams of protein per 8-ounce serving. Not to mention, nine essential vitamins and minerals, including bone building calcium and vitamin D. Research suggests it might even reduce muscle soreness. This unfamiliar gluten-free grain looks like a smaller couscous and cooks up to a slightly gummy consistency.
Power up your protein: Sick of quinoa? Use amaranth as the base for this Buddha bowl from Simple Swaps. Whether you roast them for a snack or toss them into your salad, chickpeas are an excellent way to sneak in extra protein at nearly 15 grams per cooked cup, as well as fiber 12 grams and iron if you prefer to skip out on beef nearly 5 grams.
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