Keep Your Body in Great Shape with High Protein Foods

Protein is an organic compound that is mostly made of amino acids and is an essential part of all living things or organisms. It is also essential for the proper growth and function of the human body and also plays an important role in structural components of the body such as hair, muscle, and collagen. Even though the human body can produce amino acids that are required in producing proteins, there are still a set of amino acids that we needed to obtain from animals and vegetables. And that is why we need to include in our daily diet the consumption of high protein foods.

Ten Types of Foods with High Protein Source

For a normal person, the recommended intake of protein in a daily basis is 46 grams for women and 56 grams for men who have an age range of 19 to 70 years old. Eating high protein foods can help a person avoid muscle atrophy due to protein deficiency. The following foods are considered high in protein source:

1. Cheese – Parmesan is said to provide the highest source of protein among all kinds of cheeses which is 41.6 grams per a serving of 100 grams. This is one of the most popular types of high protein foods.
2. Large beans – edamame or mature roasted beans has the highest amount of protein source with 39.6 grams of protein per 100 grams serving (68 grams per cup).
3. Lean beef and veal – these two types of meat provide 93 grams of protein per pound (to get a high amount of protein, choose lean cut meat).
4. Roasted squash, watermelon, and pumpkin seeds – these popular snacks in East Asia and the Middle East have a protein source of 74.8 grams per cup.
5. Lamb, Pork, Turkey, and Chicken (lean meats) – most lean meats provide 30% of protein in a serving of 100 grams.
6. Salmon, Tuna, and Anchovies – these 3 types of fishes provide the most protein source: yellow fin tuna (30 grams per 100 gram serving), anchovies (29 grams), and salmon (27 grams).
7. Caviar and roe (fish eggs) – a sampling of these fish eggs provides a protein source of 28.6 grams per a serving of 100 grams.
8. Marmite (yeast extract spread) – this good source of vitamin B12 is popular in Europe and 100 grams of this spread yields a protein source of 27.8 grams.
9. Crab and lobster – these delectable sea favorites provide sources of 26.4 grams of protein (lobster) and 19.4 grams (crabs) per a serving of 100 grams.
10. Lentils and peanuts – these are good sources of vegan protein and provide 23.7 grams of protein (peanuts) and 25.8 grams (lentils) per 100 gram serving.