Protein is an essential nutrient, which is composed of the amino acids needed to promote proper growth and perfect function of the body. Although the body is able to manufacture some of the amino acids necessary for the production of protein, there are still some that can only be obtained from eating protein sources.
At present, there is still a debate on a personâ€™s protein requirement per day. However, experts have finally agreed on the RDI or Recommended Daily Intake of protein, which is 56 grams for male aged 19-70 and 46 grams for female aged 19-70. Protein deficiency can lead to muscle atrophy, a disease of the muscles; and can also lead to disrupted growth in children.
Therefore, to be able to grow properly, your body needs sufficient amount of high protein foods everyday.
Here is a List of Top 10 Foods Rich in Protein:
1. Cheese. Cheese is a great source of protein, but of all kinds of cheeses, low-salt Parmesan offers the highest amount of protein per serving (41.6 grams of protein per 100 grams). Cheeses, such as Mozzarella, Romano, Swiss and regular Parmesan havelower levels of protein compared to low-sodium Parmesan, but still higher compared to other food sources. Nevertheless, spreadable cheeses, such as pasteurized cheese food and soft cream cheese, provide only 16 grams of protein per serving of 100 grams.
2. Mature Beans. Did you know that the older the bean, the more protein it has? Eating a hundred grams of roasted mature beans can give you high amount of protein of up to 39.6 grams. Thatâ€™s 68 grams of protein per 1 cup of cooked matured beans.
3. Lean Beef. The leanest part of beef contains high levels of protein. The top round, most especially, has about 31 grams of protein per 3 ounces of meat, which is the ideal serving size for lean meats.
4. Other Lean Meats. Most meats with little fat provide about 30% of protein RDI per 100-gram serving. A serving of chicken (100 grams) has less than 33 grams of protein, while pork chops typically have 19.2 grams of protein per piece. Lamb chops and lean turkey are great sources of dietary protein, as well.
5. Roasted Pumpkin and Watermelon Seeds. Did you know that roasted squash or pumpkin seeds contain 74.8 grams of protein per cup? They are rich in protein and are very cheap. Watermelon seeds are high in protein, too; with about 28 grams per 100 grams of cooked seeds.
6. Fish, such as tuna, salmon halibut and tilapia are rich in protein, too. APrt from the protein, they are also rich in Omega 3 and 6 fatty acids that help reduce the risk of developing heart disease. Yellow Fin Tuna contains about 30 grams of protein per 100 grams, anchovies with 29 grams, salmon with 27 grams, snapper with 26 grams and tilapia with 26 grams.
7. Fish Eggs. Caviar and roe are considered a delicacy, but did you know that they are excellent sources of protein, as well? A hundred-gram serving of caviar provides 24 grams of dietary protein.
8. Marmite. Marmite, or yeast extract spread, is a popular food in Europe, particularly Britain. It is an excellent vegan source of protein and Vitamin B12, with about 1.7 grams of protein per teaspoon.
9. Crabs and Lobsters. These rich-tasting crustaceans do not only provide extraordinary gastronomic experience, they are also a great source of protein. You can have 26.4 grams of protein per 100 grams of lobster meat (about 43 grams of protein per lobster), and crabs have 19.4 grams of protein per 100 grams of meat.
10. Legumes. Legumes, such as lentils, peanuts, and pulses, are excellent source of protein, especially for vegans. Peanuts contain about 6.6 grams of protein per ounce, while lentils have 17.9 grams of dietary protein per 1 cup serving.