Proteins consist of amino acids that are essential for the proper functioning and growth of human body. Though the body itself can manufacture necessary amino acids needed for protein production, some important amino acids needs to be attained from vegetable and/or animal protein sources. Generally, the daily required intake of protein for women aged 19-70 is 46 grams, and for men aged 19-70 is 56 grams. If you wish to know what foods are high in protein, below are mentioned some of them.
Cheese – you surely must be aware of the various types of cheese available. Amongst all, the low sodium parmesan cheese contains maximum proteins of 41.6 grams in each 100 gram serving. Next is the regular whole parmesan cheese, 100 grams of which contains 35.8 grams of protein. It means per ounce contains 10 grams of protein. Cheeses like Mozzarella, Romano, and Swiss contains 28-30 grams of protein in each 100 grams serving. The spreadable cheese, or the softer cream cheeses, contains only about 16 grams in each 100 gram serving.
Beef and lean veal – if you want to gain maximum proteins from meats, you should opt for the lean cuts. In particular, the top round of beef or veal offers about 36 grams of proteins in each 100 gram serving, or a 3 ounce serving contains 31 grams proteins.
Large beans – the larger and older the beans, the higher are the protein content in it. Mature roasted soybeans contain 39.6 grams of proteins in each 100 gram serving. Next is the mature lupin bean, which contains 15.6 grams proteins in each 100 gram serving.
Squash, pumpkin and watermelon seeds – popularly found in Middle East and East Asia squash and pumpkin seeds offer 33 grams of protein in each 100 grams serving, which means 9.2 grams each ounce, and 74.8 grams per cup. Watermelon seeds offer a little less protein at 28 grams each 100 grams serving.
Lean meats – most lean meats offer 30 grams protein in each 100 grams serving. Chicken broilers are richest in protein content at 32.8 grams in each 100 gram served. Pork chops and loin provides 30 grams in each 100 grams served.
Fish eggs – caviar and fish eggs are generally eaten as spread or garnish. Fish roe of various species offers protein of 28.6 grams in each 100 grams serving. This means each ounce contains 8 grams of proteins. Caviar provides 24 grams protein in each 100 gram serving. Chicken eggs in comparison provide only 13.6 grams protein in each 100 gram serving.
Fish – fish is a very healthy food. Yellowfin Tuna offers maximum proteins with 30 grams in each 100 gram serving, which is around 8 grams, each ounce. Anchovies offer 29 gram, Halibut 27 gram, Salmon 27 gram, Tilapia 26 gram and Snapper 26 gram.
Crabs and lobster – lobster and crab are generally served steamed, in bisque, or baked. 26.4 grams protein is provided in each 100 gram serving. Crabs offer a little less protein with 19.4 grams in each 100 gram serving.
Lentils and peanuts – these are great source of proteins for the vegetarians. Peanuts offer maximum proteins with 23.7 grams in each 100 gram serving, with each peanut containing about 0.2 gram protein. Lentils, if consumed raw, offer maximum proteins at 25.8 grams in each 100 gram serving. Cooked lentils offer 9 grams protein in each 100 gram serving.
Now that you know what foods are high in protein, you can include them in your diet, and stay healthy and fit.