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1.
The DV shows how much of your daily requirement for a nutrient you’ll get in the serving size.
Fish
Fish are great sources of lean protein and primary providers of essential omega-3 fatty acids.
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Omega-3 fatty acids reduce inflammation and help make hormones that relax your arteries.
As a result, they contribute to a healthy heart.
Poultry
Chicken and turkey are good sources of B vitamins and selenium.
They also provide iron, potassium, and magnesium.
A turkey drumstick is about 12 ounces, while a chicken leg is around 4 ounces.
you could reduce the amount of fat by choosing breast meat and not eating the skin.
Dairy
Dairy products like milk, yogurt, and cheese contain complete proteins along with calcium and vitamin B-12.
However, be aware that low-fat yogurt is often higher in added sugars than full-fat varieties.
The yolk also contains lutein andzeaxanthin, antioxidants that protect your eyes and prevent age-related macular degeneration and cataracts.
Most cholesterol in your body is produced in the liver from saturated fat.
As a result, saturated fats are more dangerous.
A large egg is low in saturated fat.
Nuts
Nuts have high protein levels but also have more calories per serving size.
For that reason, they have small portion sizes.
They makegood snackson their own or when paired with other foods.
Adding them to other foods can help boost the protein content of your snack or side dish.
Examples of seeds and their protein content include:
7.
Legumes (Beans)
Legumes are foods that belong to the bean family.
Each cup of cooked lentils contains 18 g of protein.
Beans
Beansare an inexpensiveprotein sourcethat are also high in potassium and fiber.
It is available in different forms, including silken, firm, and extra firm.
A 3.5-ounce serving of tempeh contains 20 g of protein.
Like tofu, tempeh contains isoflavones that support blood vessel health and lower your risk of heart disease.
Edamame
Edamameare immature green soybeans that are harvested before they have ripened or hardened.
A 1/2 cup serving of cooked edamame contains 6.5 g of protein.
Soy Nuts
Soy nuts are made from soybeans, so they are actually legumes, not nuts.
They’re made by soaking soybeans in water, which are then drained, and either baked or roasted.
A 1-ounce serving of soy nuts has 14 g of protein and almost 3 g of fiber.
You’ll also get nutrients like iron, zinc, and selenium.
For example, 4 cups of fresh spinach cooks down to about 1 1/2 cups, concentrating the nutrients.
This equals 20% to 25% ofdaily calories.
Fruits and vegetables also contribute protein.
U.S. Food and Drug Administration.Interactive Nutrition Facts Label - Protein.
MyFoodData Nutrient Comparison Tool.Cod, flounder, haddock, tuna, and salmon.
MyFoodData: Food Comparison Tool.Scallops, lobster, crab, shrimp.
Food Allergy Research and Education.Shellfish allergy.
U.S. Department of Agriculture.Eggs, Grade A, Large, egg whole.
MyFoodData: Nutrition Comparison Tool.Eggs, egg whites, egg yolks.
Harvard Medical School.Are eggs risky for health?
MyFoodData.Mixed nuts, almonds, pistachios, walnuts, and cashews.
MyFoodData.Hemp, flax, chia, pumpkin, and sunflower seeds
US Department of Agriculture.Legumes.
U.S. Department of Agriculture.FoodData Central.
U.S. Department of Agriculture FoodData Central.Lentils, mature seeds, cooked, boiled, without salt.
Mullins AP, Arjmandi BH.Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases.
“A review on plant-based proteins from soybean: Health benefits and soy product development.
Chan School of Public Health: The Nutrition Source.Straight talk about soy.
U.S. Department of Agriculture FoodData Central.Soybeans, mature seeds, dry roasted.
U.S. Department of Agriculture FoodData Central.Soy milk, unsweetened, plain, shelf-stable.
Michigan State University.How much should I buy?
American Heart Association.The Skinny on Fats.
University of California San Francisco.Eating right before and during pregnancy.
