When it comes to healthy eating, protein is one of the most important macronutrients. Protein helps to build and repair muscle tissue, as well as providing energy for the body. But with so many different types of food offering protein, it can be hard to know which healthy food has the most protein.
One of the best sources of protein is fish. Fish contains all nine essential amino acids, making it a complete source of protein.
Salmon, tuna, cod and mackerel are all good sources of protein, with around 20-25g per 100g cooked. Fish is also a great source of omega-3 fatty acids and other vitamins and minerals such as selenium and vitamin D.
Another great source of protein is eggs. A single large egg contains around 6g of protein, which makes them a great option for breakfast or a snack. Eggs are also full of other nutrients like choline and vitamin B12, as well as being relatively low in calories.
Beans and legumes are also good sources of plant-based proteins that are high in dietary fibre and other vitamins and minerals like potassium and magnesium. Lentils contain around 9g of protein per cooked cup (198g), while chickpeas contain around 7g per cooked cup (240g).
Nuts are another great source of plant-based proteins that can provide a good amount of healthy fats too. For example, almonds contain around 21g per 100g serving, while cashews provide 18g per 100g serving. Nuts are also great for snacking on throughout the day or adding to salads or yoghurts for an extra boost of flavour and nutrients.
Conclusion:
When it comes to healthy eating, there are many different foods that offer a good amount of protein such as fish, eggs, beans and legumes, and nuts. Fish offers the highest amount at around 20-25g per 100g cooked serving followed by eggs at 6g per large egg. Beans and legumes offer between 7-9 g depending on the type while nuts offer between 18-21 g depending on the type consumed.
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