Common Foods High in Natural Protein
When it comes to incorporating protein into your diet, many people turn to animal products and packaged foods. However, there are numerous whole foods that are naturally high in protein.
Meat and Poultry Options
Eggs are a versatile protein source, with about 6 grams of protein per large egg [1]. Chicken breast is another lean protein option, containing around 31 grams of protein per 3-ounce serving [2]. Lean beef, pork, and lamb are also rich in protein, with approximately 22-26 grams per 3-ounce serving.
Fish and Seafood Options
Many fish and seafood are high in protein, making them excellent alternatives to meat. Salmon, for example, contains around 20 grams of protein per 3-ounce serving [3]. Shrimp, cod, and tilapia are also good sources of protein, with approximately 16-20 grams per 3-ounce serving.
Plant-Based Protein Options
While many people think that plant-based diets are lacking in protein, there are numerous options that are high in protein. Legumes, such as lentils and chickpeas, are excellent sources of protein, with approximately 18-20 grams per 1 cup cooked [4]. Nuts and seeds, like almonds and chia seeds, are also rich in protein, with around 6-8 grams per ounce.
Dairy and Egg Alternatives
If you're looking for dairy or egg alternatives, you can find them in many plant-based protein sources. For example, soy milk and tofu are naturally high in protein, with approximately 8-10 grams per cup and 20 grams per 3-ounce serving, respectively [5].
Sources:
[1] United States Department of Agriculture (USDA). (2022). National Nutrient Database for Standard Reference Legacy Release.
[2] United States Department of Agriculture (USDA). (2022). National Nutrient Database for Standard Reference Legacy Release.
[3] United States Department of Agriculture (USDA). (2022). National Nutrient Database for Standard Reference Legacy Release.
[4] United States Department of Agriculture (USDA). (2022). National Nutrient Database for Standard Reference Legacy Release.
[5] United States Department of Agriculture (USDA). (2022). National Nutrient Database for Standard Reference Legacy Release.
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