11 None Fate Protein Foods

Adequate protein foods should be kept in the daily diet. Because protein participates in various important functions of the body. A daily minimum of 0.8g and a maximum of 2g of protein per 1kg of body weight is recommended.

Protein foods should be low in fat. Because fatty foods provide a lot of calories and can lead to various diseases including weight gain. For example: heart disease, liver disease, various types of cancer, etc.

1. Egg whites

1 medium-sized (56 g weight) egg provides 7 g of protein (4 g in the egg white and 3 g in the yolk).

Egg whites are mostly water, 10.82 percent protein, and only 0.19 percent fat. The yolk contains 55 percent water, 26.71 percent fat, and 15.5 percent protein along with various vitamins, minerals, and anti-oxidants. (Réhault-Godbert, 2019)

If you want to get protein without fat, only the white part of the boiled egg should be eaten. And to get other nutrients including fat, eggs should be eaten with yolk.

2. Chicken Meat

A great source of protein is chicken. 100 grams of chicken meat provides about 30 grams of protein, which meets more than half of a person’s daily protein requirement. (DiGiacinto, 2023)

Protein is obtained from chicken skin. But the skin contains a lot of fat. So chicken skin should be removed to get lean protein.

3. Fish and Chips

Fish contains 20 to 25 grams of protein and some fat per 100 grams. However, the omega-3 fatty acids in fish oil play a very beneficial role in health.

Protein Foods

Eat less oily fish (pangas, boal, chital, vets, and hilsa) to get lean protein. Especially the belly and liver of the fish contain high levels of fat.

4. The Shrimp

Shrimp is an animal of the Arthropoda class. However, it is eaten as fish (fishes belong to the order Cordata). 100 grams of shrimp provide 20 grams of protein and a small amount of fat.

5. Fat-free milk

A very common food item in the diet is milk (cow’s milk) which is readily available and nutritious. However, drinking milk is discouraged. Because milk contains a lot of fat which has harmful effects on health.

3.2 grams of protein is available from every 100 ml of milk. Milk is also rich in calcium and other minerals and vitamins.

6. Sour Yogurt

1 bowl of sour curd or yogurt should be kept in the daily diet. Because it contains a large amount of protein and probiotics, which play a very beneficial role in health.

Fruits can be added to enhance the taste of sour yogurt. But sweet curd cannot be eaten. Yogurt should be bought with very low sugar content.

7. Beans and Pulses

Among foods from plant sources, beans, lentils, and chickpeas are rich in protein. 100 grams of beans contain 5.4 grams of protein. And 100 grams of lentils and chickpeas contain 9.2 grams and 8.86 grams of protein respectively.

Pulses are readily available and should be included in the daily diet in some quantity. Apart from protein, various vitamins and minerals are available from pulses.

8. Lean Beef

There are 26 grams of protein and 15 grams of fat per 100 grams of beef. The habit of eating extra fatty beef leads to an increase in harmful cholesterol levels in the blood.

9. Tofu

Tofu (also known as soy nuggets) is a vegetable-based food (made from soybeans) that is rich in protein. 85 grams of tofu provides 9 grams of protein and 3.5 grams of fat.

Eating tofu as a low-fat protein source is beneficial. Tofu can be a great food, especially for those who follow a vegetarian diet (do not consume food from animal sources).

10. Nuts

Nuts contain about 20 percent protein by weight. Nuts also contain fat. However, the fat in almonds is not harmful to health but brings many benefits.

A handful of almonds should be included in the daily diet as a healthy snack. You can eat any single type of nut (chestnuts are readily available) or a mixture of all types of nuts (available in the market).

11. Pumpkin Seed

Pumpkin seeds are a very affordable food but packed with nutrients. About 5.7 grams of protein is available from 30 grams of pumpkin seeds. Pumpkin seeds can be eaten as healthy snacks just like nuts.

Last Word

Proteins play a role in many important functions of the body, including repair and growth. Therefore, you should have enough protein in your daily diet.

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