10 Healthy And Delicious Protein Foods

Would you believe that there are foods that are rich in protein and delicious too? Well! Most people don’t know this.

June 10, 2024

If you are one of them then sit tight and read along the protein hacks. We have brought a list of 10 healthy yet delicious protein foods that will improve your health without compromising taste.

Why Would Your Body Need Protein?

Proteins are the building blocks of your organs, muscles, skin, and hormones. The human body needs protein to maintain and repair tissues. These help you in your growth. Moreover, it also helps in losing weight and increasing muscle strength. A diet full of proteins may help maintain blood pressure and blood sugar levels. 

The Daily Reference Intake report suggests that an adult being must consume 0.8g of protein per kg of their weight. This means an average woman needs 46 grams of protein daily and a man needs 56 grams of protein.

Also Read: Protein Powder Guide For Diabetic Patients

Food enriched with proteins and protein supplements like protein powder are a great source of daily protein intake. The top 10 healthy and protein-rich foods are given below.

  1. Egg

Eggs are considered as one of the healthiest foods. They are an excellent source of proteins, vitamins, fats, and minerals. It also contains eye-protecting antioxidants and nutrients that a brain needs. 

Eggs are also a source of satiety, they keep a person full for longer periods and reduce the chances of overeating. 

Whole egg is full of protein but egg whites are almost pure proteins. People with egg allergies must avoid eggs and food that contain eggs. An egg contains almost 78 calories.

2. Milk

Milk is also an excellent source of high protein. It is high in calcium, phosphorus, and vitamin B2. It contains almost every nutrient in the little amount that a body needs in any sense. The glycemic index of milk is low which makes it the best source of protein for people with type 2 diabetes. 

Milk is also available in Zero fat which is best for people who are concerned about their fat intake. It is a good source of protein for those who can tolerate drinking milk. Otherwise, drinking milk by people with lactose intolerance leads to gastrointestinal symptoms. It also causes severe symptoms for people with milk allergy. 

If you want to drink milk but are not able to tolerate it, there are other options available for you. Soy milk is one of the options in such conditions. One cup of Cow milk contains 8 grams of protein. One cup of Soy milk contains 6.3 grams of protein.

3. Greek yogurt

Greek yogurt is a very thick type of yogurt with a cream-like texture. It is also called strained yogurt. It goes perfectly well with both sweet and salty dishes. It is high in protein and nutrients. 

Greek yogurt contains more calories because of added sugar than plain yogurt. People who are losing weight should use plain yogurt without sugar. 

Add some fruits and seeds to make it healthier and delicious. As per USDA research, low-fat Greek yogurt contains 19 grams of protein in a 200 grams bowl.

4. Oats

Oats are among the healthiest grains. Oats are rich in proteins as well as a source of complex carbohydrates. It contains fibers, magnesium, vitamin B1, and many other healthy nutrients. It is easy to cook and can be served with healthy fruits and nuts. 100 grams of oats contains 17 grams of protein.

5. Broccoli

Broccoli enriches various healthy nutrients. It is rich in protein. Moreover, it provides fiber, potassium, folate, vitamin C, and vitamin K. It also helps fight against cancer by providing bioactive nutrients. One cup of raw broccoli (almost 98 grams) contains 3 grams of protein.