Higher protein foods to increase strength

Chicken and turkey

Turkey breast: 24.60 g of protein

Turkey breast or ground turkey meat are two other healthy foods that are high in protein and low in carbohydrates. They contain B vitamins and heme iron, a form of iron found only in animal products that is better absorbed by the body.

Salmon and Shrimps

King salmon (chinook): 20.25 g of protein

Salmon is perhaps one of the best protein-rich foods thanks to its heart-healthy omega-3 fatty acids. A food that is advisable to eat twice a week. Salmon is also an excellent source of vitamin D, which is difficult to find in many foods. Tuna and salmon. Here are the differences between them.

Shrimp is a popular food that is high in protein and low in fat. One serving has just 100 calories and 1.4 grams of fat, plus selenium, vitamin B12 and phosphorus. Shrimp is a healthy (and tasty) appetizer.

Lean beef

Beef, trimmed fillet (3mm fat): 22.06g protein

Another top of the charts when it comes to high-protein, low-carb foods is beef. A lean steak contains 90 percent of your daily protein needs. It is also an excellent source of B vitamins and iron.

However, consuming red meat (such as beef) is associated with an increased risk of heart disease, cancer and type 2 diabetes. That's why nutrition experts recommend limiting your intake to one cooked serving per week. Choose leaner cuts of meat to get less saturated fat, the type of fat believed to contribute to chronic disease.

Tofu e Tempeh

Tofu comes from soy and is one of the best protein-rich vegan foods because it provides a complete protein. Just 1 cup of raw firm tofu contains 87% of the amount of protein you consume in a day. Tofu, which can take the shape and flavor of whatever you cook it with, also offers fiber, plant-based iron and 132 percent of your recommended daily intake of calcium.

Tempeh: 18.54 g of protein

Tempeh comes from fermented soybeans, but unlike tofu, tempeh has a nutty flavor and chewy texture. It is often used as a meat substitute. Like tofu, tempeh is an excellent source of complete, plant-based protein. It also provides iron and potassium.

In this article the health benefits of soy foods

Canned tuna

Canned albacore tuna, in brine, drained: 23.6 g of protein

Canned tuna is a popular lunch, whether mixed into a salad or on a sandwich. Tuna is known for its high levels of mercury, but the “light” canned variety tends to have lower levels. It contains protein and omega-3 fatty acids, which support heart health.

Lentils and black beans

Cooked, boiled lentils: 9.02 g of protein

Lentils are a great vegetarian food that is high in protein. Not only that, they also provide solid sources of fiber, potassium, folate, and antioxidants. Eating lentils regularly contributes to improving cholesterol and blood sugar levels.

Cooked black beans, boiled: 8.86 g of protein

Eating a variety of beans (and mixing them with rice) is a good way to get the complete protein your body needs, especially if you don't eat meat or other animal products. Black beans contain iron, calcium, fiber and protein. A diet that regularly includes dishes based on beans, lentils and legumes helps reduce the risk of the onset of chronic diseases.

Yogurt e Ricotta

Low-fat plain yogurt: 5.25 g of protein

Yogurt is one of the best high-protein breakfast foods thanks to its calcium, protein, and probiotic content. Probiotics are the good bacteria that are linked to improved gut and immune health. When choosing yogurt, avoid those with added sugar. Instead, opt for simple flavors and add fresh fruit for a boost of fiber.

Ricotta cheese, especially if mixed with fiber-rich fruit, is a complete and healthy snack thanks to its fat and protein content. The fat-free and low-fat versions provide the same amount of protein: 12.5 grams. Cottage cheese is also a good source of life-sustaining calcium bone.


Whole eggs: 13.00 g of protein

Eggs are one of the best protein-rich breakfast foods. Most of the protein content of eggs — two eggs have 24 percent of your daily protein requirement — is found in the egg whites, but it's recommended to eat a yolk as well, as it's a good source of choline, the brain-supporting fat.

Cow's milk and soy milk

Cow's milk, skimmed: 3.60 g of protein

Milk is one of the best protein-rich drinks. Cow's milk contains a wide range of other crucial nutrients, including calcium, potassium and fat, and is often fortified with vitamin D. Together, calcium and vitamin D can help build and maintain strong bones.

Vegetable milk replacement drink, soy: 2.90 g of proteins

An ever-popular “milk” choice for vegetarians, vegans, and dairy-intolerants, soy milk, or soy-based drink, is one of the best milk substitutes high in complete protein. If you opt for a plant-based alternative to milk, always choose the fortified versions to ensure you're getting important nutrients like calcium and vitamin D.

Peanut butter

A food loved by athletes, peanut butter is rich in proteins. Two tablespoons contain 7 grams of protein. The spread is also high in heart-healthy unsaturated fats and goes well with oatmeal, toast, bananas, and even stir-fry as a topping. While peanuts aren't technically nuts — they're legumes — nuts like almonds and cashews also provide plant-based protein, in lower amounts (12% and 8% of the DV, respectively).

The pasta? Integral with bran proteins

Carbohydrates are good for you, especially when they are wholemeal, like wholemeal pasta. Whole grains contain all three parts of the grain: the bran, the germ and the endosperm. Much of a grain's nutrition comes from the germ and bran, including plant-based proteins and fats. An 80 gram portion of wholemeal pasta provides 10.70 grams of protein.


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