![]() He adds that while seeds aren’t typically thought of as a high source of protein, "they do provide protein along with another omega-3 called ALA." You need ALA just like you do DHA and EPA. "Seeds are underrated and often overlooked compared to nuts however, many times they’re cheaper and arguably provide more overall nutrient value." Sauza swears by seeds, a good source of plant-based protein and omega-3 fatty acids. "Canned legumes are almost just as good as the ones you cook yourself," Souffront adds, and they’re much quicker to prepare. Chickpeas. A cup of cooked chickpeas contains about 14 grams of protein.Lima or butter beans also pack nearly 15 grams of protein into a cup. A cup of cooked black beans contains about 15 grams of protein. A cup of kidney beans contains about 43 grams of protein. Peas are members of the legume family, and a cup of cooked split peas contains more than 16 grams of protein. A cup of large white beans, such as Great Northern beans, contains about 17 grams of protein. A cup of lentils contains about 18 grams of protein. A cup of cooked soybeans contains 31 grams of protein. Some of the best options for a protein punch include: It can also improve blood sugar levels and insulin sensitivity, which can help reduce the risk of developing Type 2 diabetes, according to a 2022 study in the Journal of Functional Foods. Resistant starch is a type of carbohydrate that, like fiber, is difficult to digest and can help you feel fuller longer. Not only are they high in protein, but also rich in fiber, minerals, vitamins, antioxidants and resistant starch." Souffront says that legumes are "my personal go-to protein foods. Other poultry products that are high in protein include:īeans, peas and other legumes are also excellent sources of protein. I recommend using grass-fed beef, organic free-range chicken and wild-caught seafood," he says. "The key here is where these animal meats are coming from and how these animals were raised. If you’re going to include animal meats, Sauza recommends avoiding processed meats and fried meats, including:Īnother thing to consider is how the animal was treated when it was alive, he adds. About 100 grams of 90% lean, 10% fat beef contains 18 grams of protein.A 3-ounce serving of skinless turkey breast contains about 25 grams of protein.A skinless, cooked chicken breast (roughly 172 grams) contains 54 grams of protein. ![]() These are high in protein with limited fat and virtually no carbs. Some of the best kinds of meat are lean meats, such as chicken breast, turkey and lean beef. Meat is often the first type of food most people think of when trying to boost their protein intake. ![]() One cup of low-fat cottage cheese contains 24 grams of protein.One cup of plain, whole milk kefir contains 12 grams of protein.A single container (156 grams) of plain, nonfat Greek yogurt contains 16 grams of protein.Again, low-fat and no-sugar-added options are preferable to ones that contain added flavors or sweeteners. Sauza recommends opting for low-fat, plain or low-sugar options of yogurt or kefir to keep calories down and excess sugar out of your diet.Ĭottage cheese is also a good source of protein, and it's low in calories relative to its protein content. "(It's) high in calcium and is often fortified with vitamin D, so it's a great option for keeping bones strong." "Greek yogurt has almost twice the protein as regular yogurt," notes Kailey Proctor, a board-certified oncology dietitian at City of Hope in Southern California. Probiotics are microorganisms that live in the gut and can influence a wide range of conditions and overall health. Greek yogurt and kefir are rich sources of protein that also offer a gut health boost because they’re fermented and contain probiotics. ![]()
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