Delicious and rich in protein

People argue about carbohydrates, fats, and everything, yet almost everyone agrees that protein is important. Eating too much protein has many benefits. It can also help you lose weight (especially belly fat), increase muscle mass, The recommended is 46 grams for women, 56 grams for men, yet many health and fitness experts believe we need much more.

1 egg

The egg is all among the healthiest and most nutritious foods on the planet, for containing vitamins, minerals and healthy fats, antioxidants that protect the eye and nutrients to the brain, the whole protein is concentrated in almost egg whites, protein content about 35% of calories in whole eggs, Large on 6 grams of protein, with 78 calories.

2 almonds

Almonds contain many important nutrients, including fiber, vitamin E, manganese and magnesium, which has a high protein content compared with other nuts. Protein content: 13% of calories, as well as pistachios (13% of calories) ) And cashew nuts (11% of calories).

3 chicken breasts

Chicken breast is one of the most popular foods as it is easy to cook and tastes delicious, and is rich in protein as the vast majority of calories come from protein.

Protein content: 80% of calories, grilled chicken without skin contains 53 grams, with only 284 calories.

4 oats

Oatmeal is among the healthiest grains on the planet, containing healthy fiber, magnesium, manganese, vitamin B1 and many other nutrients.

Protein content: 15% of calories, half a cup of raw oatmeal contains 13 grams, with 303 calories.

5 white cheese

Is a type of cheese very low in fat and calories, and contains calcium, phosphorus, selenium, vitamin B12, B2 and various other nutrients.

Protein content: 59% of calories, cup (226 grams) of cheese contains 2% fat and contains 27 grams of protein, with 194 calories, there are other types of cheese that are high in protein such as: Parmesan cheese (38) ), Swiss cheese (30%), mozzarella (29%) and cheddar cheese (26%).

6 Yogurt

It tastes delicious, has a creamy texture, and is high in many nutrients.

Protein content in skimmed yogurt: 48% of calories, with only 100 calories.

Just make sure you choose one without adding sugar, as some companies add sugar to low-fat yogurt because it tastes bad after extracting the fat from it.

Full-fat yogurt is also a good choice in containing (24% calories) protein.

7 Milk

It is highly nutritious and can be an excellent source of high quality protein, as well as high calcium, phosphorus and vitamin B2.

Protein content: 21% of calories, + 1 cup of whole milk contains 8 grams of protein, with 149 calories.

8 Broccoli

Contains vitamin C, vitamin K, fiber and potassium, and various biologically active nutrients that are thought to help protect against cancer.

It is high in protein compared with most vegetables, protein content: 20% of calories, 1 cup of minced broccoli (96 grams) contains 3 grams of protein, with 31 calories only.

9 Red Meat

Very high in protein, and its taste is also delicious.

It is high in iron, vitamin B12 and many other nutrients.

Protein content: 53% of calories, contains 22 grams of protein, with 184 calories.

10 tuna

Low in both fat and calories, they are like other very high fish in various nutrients and contain a decent amount of omega-3 fatty acids.

Protein content: 94% of calories, in canned tuna in water, contains 39 grams of protein, with only 179 calories.

11 Quinoa

Quinoa is the most popular cereal in the world and contains many vitamins, minerals, fiber, and antioxidants.

Protein content: 15% of calories. One cup (185 grams) of cooked quinoa contains 8 grams, with 222 calories.


Lentils of legumes, contains high ratios of fiber, magnesium, potassium, iron, folic acid, copper, manganese and various other nutrients, which is among the best sources in the world of vegetable protein

Protein content: 27% of calories. 1 cup (198 g) of boiled lentil contains 18 grams, with 230 calories.

13 Pumpkin “Pumpkin”

High in many nutrients, including iron, magnesium and zinc.

Protein content: 14% of calories, contains 5 grams of protein, with 125 calories.

14 Shrimp

Shrimps of seafood, low in calories, by which various nutrients, including selenium and vitamin B12, fish and shrimp also contain a lot of omega-3 fatty acids.

Protein content: 90% of calories, 18 grams contain only 84 calories

15 peanuts

Its taste is delicious and contains high protein, fiber and magnesium ratios and many studies suggest it can help you lose weight.

Peanut butter has a high protein content, but just make sure you do not eat too much

Protein content: 16% of calories, (28 g) contains 7 grams, with 159 calories.

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