Protein is an absolute necessity when it comes to the human body’s normal growth and proper functioning. The current RDI or recommended daily intake of protein is taken to be 46 grams in women between the age 19 – 70 and 56 grams for men between the ages of 19 – 70. Protein deficiency can lead to muscle atrophy and also impair the normal functioning of the human body. The top food items rich in protein are mentioned below and should be consumed on a regular basis.
- Turkey or chicken breast – 100 grams of turkey or chicken breast provides 30 grams of protein and is quite healthy for the body. Chicken legs provide 18 grams of protein while chicken thighs provide 9 grams of protein.
- Fish – Fishes such as Tuna, Halibut and Salmon are quite rich in protein and should be consumed regularly. 100 grams of any of these fishes provide 26 grams of protein. Snapper, Flounder, Sole, Perch, Cod and Tilapia are other types of fishes that too contain high amounts of protein and can be used as an substitute to Tuna and Halibut.
- Cheese – 100 grams of cheese provides 32 grams of protein. One can also consume low-fat cottage cheese, low-fat cheddar, low-fat swiss cheese, romano and parmesan cheese which are also quite rich in protein. It is better to opt for the low-fat cheeses instead of the full fat ones as the latter are considered to be a less optimal source of protein as compared to the former.
- Pork Loin – 100 grams of pork loins contains 25 grams of protein. Sirloin Roast, bacon and ham too are rich in protein and can be included in the diet if pork loin is not available.
- Lean Beef and Veal – Low-fat Lean beef and veal is another top food item that is rich in protein as 100 grams of this item provides 36 grams of protein. A T-Bone streak offers 19 grams of protein while a piece of beef jerky provides 7 grams of protein to the body.
- Tofu – Tofu is a great choice for vegetarians who do not consume any kind of meat but still need their protein from the food they eat. Though 100 grams of tofu give only 7 grams of protein, eating tofu on a regular basis helps to get all the protein you need.
- Soy beans – Another great food source for vegetarians are soy beans as 100 grams of this green vegetable offers 17 grams of protein. Other varieties rich in protein include white beans, kidney beans, fava beans, lima beans, black beans and mung beans.
- Eggs – 100 grams of egg, especially its white portion contains 13 grams of protein. It is a good idea to consume 2 boiled eggs for breakfast daily.