At its purest form of protein, whey protein isolate has all the nine essential amino acids. These amino acids help with proper muscle repair and muscle protein synthesis.
High protein foods include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs. Below is a list of healthy protein foods sorted by common serving size, use the protein nutrient ranking to sort by 100 gram or 200 calorie serving sizes.
Generally: Animal products (such as chicken, beef or fish and dairy products) have all of the essential amino acids and are known as 'complete' protein (or ideal or high-quality protein).
Some of the excellent sources of protein include eggs, greek yoghurt, peanut butter, nuts and seeds, quinoa, fish and seafood, almonds, and so on. You can incorporate these in your daily diet to fulfil your body's nutritional needs.
Guava is one of the most protein-rich fruits around. You'll get a whopping 4.2 grams of the stuff in every cup. This tropical fruit is also high in vitamin C and fiber. Slice it up or bite right into it like an apple.
Oat protein. Oat is considered to be a potential source of low cost protein with good nutritional value. Oat has a unique protein composition along with high protein content of 11–15 %.
To consume 200g of protein per day, you'll need to eat high-protein foods like lean meats, fish, dairy, eggs, nuts, beans, and soy products. Opt for high-protein snacks during the day, like plain yogurt or a handful of nuts.
What is the fastest digesting protein? Whey protein takes the cake for being the fastest digesting protein! It's a great choice for muscle recovery after a workout because it is absorbed and digested most rapidly. Whey is also a complete protein, meaning it contains all of the essential amino acids.
Protein bars, protein shakes and homemade smoothies made with protein powder are all great sources of protein. Adding whey protein powder to your smoothie has the added benefit of giving the smoothie a frothy texture – more like a shake! One scoop of whey powder provides about 17 grams of protein, on average.
In case you were wondering, 300 grams is actually a lot of protein. By way of reference, 300 grams of protein equals 7.5 ounces of chicken (60 grams), one 12-ounce steak (85 grams), two 6-ounce cans of tuna (80 grams), a half dozen eggs (35 grams), 3 cups of milk (25 grams), and 7 ounces of tofu (15 grams).
Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start. Eating two eggs in the morning ensures you are on the right track to hit your protein consumption goal by the end of the day.
Guava tops the list for its high protein content. It supplements your diet with a decent amount of protein with plenty of other beneficial nutrients. It also has been found to be an excellent source of fiber and has loads of antioxidants.
Apple Nutrition
Apples are low in sodium, fat, and cholesterol. They don't offer protein, but apples are a good source of vitamin C and fiber. One medium apple has about: 100 calories.
So in order to get to 140 grams, you would need to eat a lot of meat (12 ounces+) per day along with other high protein sources including eggs, whey protein, and possibly dairy (yogurt, milk).