the list of protein foods, including their nutritional information and health benefits:
Animal-based Protein Sources
1. Chicken breast - Protein content: 31g per 100g serving - Health benefits: low in saturated fat, high in niacin and vitamin B6
2. Lean beef - Protein content: 26g per 100g serving - Health benefits: rich in iron, zinc, and B vitamins
3. Fish (salmon, tuna, tilapia) - Protein content: 20-25g per 100g serving - Health benefits: high in omega-3 fatty acids, low in saturated fat
4. Eggs - Protein content: 12g per large egg - Health benefits: rich in vitamin D, choline, and antioxidants
5. Dairy (milk, cheese, yogurt) - Protein content: 8-20g per 100g serving - Health benefits: rich in calcium, vitamin D, and potassium
6. Pork tenderloin - Protein content: 23g per 100g serving - Health benefits: lean protein source, rich in vitamin B12 and zinc
7. Lamb - Protein content: 23g per 100g serving - Health benefits: rich in iron, zinc, and omega-3 fatty acids
8. Venison - Protein content: 22g per 100g serving - Health benefits: lean protein source, rich in iron and zinc
Plant-based Protein Sources
1. Legumes (lentils, chickpeas, black beans) - Protein content: 15-18g per 100g serving - Health benefits: rich in fiber, vitamins, and minerals
2. Tofu and tempeh - Protein content: 20-25g per 100g serving - Health benefits: rich in iron, calcium, and vitamin E
3. Seitan - Protein content: 21g per 100g serving - Health benefits: rich in fiber, vitamins, and minerals
4. Nuts and seeds (almonds, chia seeds, hemp seeds) - Protein content: 5-10g per 100g serving - Health benefits: rich in healthy fats, fiber, and antioxidants
5. Whole grains (quinoa, brown rice, whole wheat) - Protein content: 3-8g per 100g serving - Health benefits: rich in fiber, vitamins, and minerals
6. Soy milk and other plant-based milks - Protein content: 3-5g per 100g serving - Health benefits: rich in vitamins, minerals, and antioxidants
7. Meat alternatives (seitan, veggie burgers) - Protein content: 10-20g per 100g serving - Health benefits: rich in fiber, vitamins, and minerals
Protein Powders and Supplements
1. Whey protein - Protein content: 20-25g per scoop - Health benefits: fast-digesting, rich in BCAAs
2. Casein protein - Protein content: 20-25g per scoop - Health benefits: slow-digesting, rich in calcium
3. Plant-based protein powders (pea, rice, hemp) - Protein content: 15-20g per scoop - Health benefits: hypoallergenic, rich in fiber and antioxidants
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