Chicken breast has long been a symbol of a protein-rich diet, but it is not the only choice. Many other foods that are both flavorful and contain protein content equal to or higher than chicken breast have many other nutritional benefits.
Clinical nutritionist Melissa Nieves, LND, working at the Center for Community Health (Puerto Rico), shared with very well health that: Diversifying protein sources not only makes a rich meal but also helps the body fully absorb essential groups of micronutrients and amino acids. Chicken is a great food, but don't miss other nutritious "essays".
Here are 8 protein-rich options you should know:
Chicken breast
Provides 25.6g of protein per 3 ounces (about 85g) of cooked meat. The calorie count is almost the same as chicken (125 calories), but this is a lean meat, suitable for people who want to control fat.
Tuna
Depending on the type of tuna, each 3-ounce serving contains 19.5g to 25.4g of protein. Green-zeited and yellow-zeited tuna have the highest protein content, but it is important to pay attention to the risk of mercury contamination if eaten too often.
Shrimp
With 20g of protein in 3 ounces of ripe shrimp, shrimp is not only low in calories (only 84 calories) but also rich in calcium and has almost no saturated fat.
Grinded beef (90% lean)
A serving of beef about 3 ounces provides 22.2g of protein, but also contains up to 10g of fat and 184 calories, significantly higher than chicken breast.
Parmesan cheese
Although not as popular as a mainstream food, just 1 ounce of hard cheese contains 10.1g of protein, an impressive protein content per gram.
Greek yogurt (low in fat)
A 7-ounce box of yogurt provides up to 19.9g of protein, along with calcium and probiotics that are good for the digestive system. This is a perfect choice for breakfast or snack.
Lentils
1 cup of cooked lentils contains 17.9g of protein. Although higher in calories than chicken, lentils contain fiber, folate, iron and potassium, which chicken does not have.
Cottage cheese (2% fat)
A cup (2 servings) contains 23.5g of protein and only 183 calories. Whole cheese also provides a lot of calcium and low in carbohydrates.
Just a little creativity in the kitchen, you can replace traditional chicken with healthy protein sources, sometimes even more effective, added expert Melissa Nieves. Choosing a variety of protein sources is not only good for overall health, but also helps you maintain your interest in a long-term diet.
