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Protein is a complex organic substance with their high molecules which is the part of polymer from amino acid monomer related each other related with peptide bound. Protein molecules contain carbon, oxygen, hydrogen, nitrogen and phosphor. There are many benefits from these molecules especially for our body. Protein is very important to help the cells development and maintain our body immune system. Therefore, we need sufficient amount of protein everyday to keep our healthy body. Based on its roots, protein can be divided into two categories, animal protein and vegetable protein. Animal protein comes from animal while the vegetable protein comes from plants/vegetables that we used to eat. Animal protein contain complete amino acid profile which is very popular than the vegetable protein. And here are the lists of high in protein food ingredients which can be your daily consumption. Check this one out!
1. Egg
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Egg is the source of protein with the most complete amount of nutrition. A boiled egg contains 7 gram of protein and just 2gram of saturated fat. Use only the albumin and not with the egg yolk. The recent studies found that people who eat toast and boiled egg are full for a longer period of time, rather than those who don’t. Egg contain cholesterol but dozen of studies has been proved that saturated fat is the cause of cholesterol which can increased the cholesterol rate inside our body.
2. Chicken Tenderloin
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Each of tenderloin weighed for 1 and a half until two ounces so it will make you easier to control the portion. Two portion of tenderloin is the same amount as three ounces of protein. Tenderloin is also easy to be seasoned and it can also cook in a kebab or stir fried along with the other food ingredients.
3. Beef Sirloin
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Sirloin is coming from the back part of a cow. This meat section is work harder than the other part of meat. Sirloin is usually cooked for steak so it’s a little bit hard than the other meat. Sirloin is bigger in size and it can be cut into a large portion. Sirloin is absolutely low in fat. The price of sirloin is commonly cheaper than the other steak.
4. Fish
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We already know that fish is also enriched with protein. But fish has the lowest amount of fat so you don’t have to worry about the fat. Some of fish like gindara has the lowest amount of fat. The other fish like salmon and tuna also have the high amount of fat. But, once again, you don’t have to worry since both of those fish contains Omega 3 which is very essential to your healthiness.
5. Shrimp
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Shrimp is enriched with protein and calcium and it’s categorized as one of the animal protein source. The protein value inside a shrimp is categorized as complete protein because the high amount of amino acid and 85-95% of its protein is easy to digest inside your body. 100 gram of raw shrimp contains 20,3 gram of protein and will give you a sufficient supply of daily need of protein about 41%.
6. Milk
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Milk is another source of protein in our lists. Milk is one of the best proteins. Although it doesn’t have a lot of protein but still it will provide you with the amazing quality of protein inside a glass of milk. The amount of protein inside milk contains all of essential amino acid which is needed for our body.
7. Soya Bean
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Soya Bean is enriched with protein. Soya bean is also low in fat and contain phytochemical chemical like isoflavon, phytic and saponin acid. Those useful substances are vital to reduce the risk of getting heart attack, cancer, and osteoporosis. Soya beans contain 29 gram of protein per cup.
8. Tofu
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Tofu is another processed soya bean. Tofu is enriched with nutrition especially protein. Tofu can be cooked into a wide variety of foods. Tofu can be served along with salad, steamed, fried or grilled. Tofu is also easy to blend with the other seasoning and foods so you will not get bored eating this foods.
9. Yoghurt
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Yoghurt is not only about calcium, but also a huge amount of protein. Yoghurt can be consumed with smoothies, fruits, or it can be a perfect combination of soup and curry. Try to add yoghurt in your daily diet, it will help you to get sustainable amount of protein.
10. Peas
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Grains like peas are also contain fiber and high in protein, a cup of grains contain 12-15 gram of protein. Adding grain like peas can be your alternative to get amount of protein, especially if you are a vegetarian.
11. Broccoli
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Broccoli contains 5 gram of protein inside a cup of it. You can also get the benefit from fiber, carbohydrate, vitamin and mineral. Broccoli is categorized as the most complete nutrient vegetables. You can add these veggies inside your daily menu.
12. Cheese
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Every kind of cheese is a good source of protein. You can try cheddar and mozzarella which can be added into your sandwich, fondue, soup or pasta. One thing that you need to notice, cheese is also contain with fat, so it’s a wise option to have a limitation on its consumption. At least, 1 ounces of cheese in your daily consumption is enough.
13. Anchovies
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Anchovies, although it’s sound underestimated but this fish is blessed with the abundant source of protein. Although they are small, but they can provides you with 10% of protein. You can also get the benefit of calcium inside this tiny fish.
14. Wheat
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This is another example of grain. Wheat will provide you with their source of carbohydrate. Did you know that they are also containing with protein? Yes it is, you can found 9% of protein inside wheat. But remember, due to its high amount of carbohydrate, you need to give limitation on its consumption especially if you are undergoing low carbohydrate diet program.
15. Spinach
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You can get 3 gram of protein inside a cup of protein. You can eat this vegetable by steamed, boiled or stir fried. Spinach should be cooked in a minute otherwise it will lose all of the nutrients inside it.
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