proteins food

Top 7 Protein Sources You Can Take Benefit From

For anyone who wants to become fit or stay fit, proper dose of protein is essential for them. That’s because it is protein which helps in muscle build up, metabolism and keeping the sugar levels at norm. The approved daily intake of protein for men is 56 grams per day and for women, it is 46 grams per day.

As protein is so important for fitness of the body, we have compiled a list of top protein sources for you to take advantage of.

Greek Yogurt

The Greek yogurt is all about more protein than regular yogurt because it is without whey. This change in the recipes makes Greek yogurt creamier and thicker – and of course, it contains more protein per serving than regular yogurt.

Proteins in Numbers: 8 ounces of Greek yogurt contains 23 grams of protein.


Maybe the most common food in the list, but here is one thing about eggs, they are loaded with nutrients. Apart from proteins, eggs are a great source for cholesterol.

Don’t worry we are not talking about LDL, Low Density Lipoprotein, which is a bad cholesterol. It increases HDL, High Density Lipoprotein, the good cholesterol. Apart from that, it also contains a big chunk of vitamins and minerals. That’s why it would be better to call eggs super-food.

Proteins in Numbers: One large egg contains 6 grams of protein.

Whey Protein

If the name of the food has protein in it, you can bet it has a lot of protein. Whey protein is one of the fastest digesting protein food. Many people who are looking for fitness or building more muscles use whey protein to gain lean muscle mass. It is a great food to consume after workout.

Proteins in Numbers: On an average, a scoop of whey proteins contains 24 grams of protein.

Chicken Breast

In most of the fitness diets, chicken breast is a must. Because it is rich in protein which helps in muscle gain. For low fat consumption, choose the skinless chicken breast.
Why we are talking about just the chicken breast? That’s because it is white meat, which means it is low in fats. So, this food will ensure that you get an impressive muscle growth without fats.

Proteins in Numbers: Three ounces of chicken breast contains 24 grams of protein.

Yellowfin Tuna

This delicious Tuna is great source of low fat protein, omega 3 fatty acid, and an important mineral selenium. A balance quantity of selenium helps in muscle and body strength, and healthy immune system. You can also use other types of Tuna as per your liking.

Protein in Numbers: Three ounces of Yellowfin Tuna contains 25 grams of protein.

Mixed Nuts

When we are talking about proteins and unsaturated fats, we can’t ignore mixed nuts. Almond, walnuts, peanuts and cashews are a great way to add protein in your diet without worrying about the cooking stuff.

Protein in Numbers: Three ounces of mixed nuts contain 18 grams of protein.

Protein Shakes

If you want to drink your way to muscle growth, then you can take benefit from various kinds of protein shakes. Just make sure that the shake is not just fruit, and it also has ingredients which are high in protein.

Protein in numbers: As there are many kinds of protein shakes, we will give you an average. In one cup serving, you can expect 16 grams of protein intake.

That’s it. We hope you enjoy those foods and have a fit body!

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