Protein is the building block of organs, muscles, skin, and hormones
The body needs protein to maintain and repair tissues
Studies show that eating protein can also help you lose weight and belly fat while increasing muscle mass and strength, lowering blood pressure, fighting diabetes, and more.
1.Eggs
Whole eggs are rich in protein, but egg whites are almost pure protein.
Protein content: One egg contains 6 grams of protein and 78 calories
2- Almonds
Protein content: 6 grams and 164 calories per 28 grams of almonds
3- Chicken breasts
Protein content: A grilled, skinless chicken breast contains 53 grams of protein and 284 calories
4- Oats
Protein content: One cup of oats contains 11 grams of protein and 307 calories
5- Cottage cheese
Protein content: One cup (226 grams) of low-fat cottage cheese with 1% fat contains 28 grams of protein and 163 calories.
6- Greek yogurt
Protein content: One can (170 grams) contains 17 grams of protein and 100 calories
7- Milk
Protein content: One cup of whole milk contains 8 grams of protein and 149 calories, and one cup of soy milk contains 6.3 grams of protein and 105 calories.
8- Broccoli
Protein content: One cup (96 grams) contains 3 grams of protein and 31 calories
9- Beef
Protein content: 85 grams of lean meat contains 25 grams of protein and 186 calories.
10- Tuna
Protein content: In tuna canned in water. One can (142 grams) contains 27 grams of protein and 128 calories
11- Quinoa
Protein content: One cup (185 grams) of cooked quinoa contains 8 grams of protein and 222 calories.
12- Lentils
Protein content: One cup (198 grams) of cooked lentils contains 18 grams of protein and 230 calories.
13- Shrimp
Protein content: 85 grams of shrimp contains 20 grams of protein and 84 calories
14 - Fish
Protein content: Very variable. Salmon, for example, contains 19 grams of protein for every 3 (85 grams) of salmon and 175 calories
