What food contains as much protein for muscle growth as eggs on Saturday, July 27?

1. The recommended daily protein intake for adults in our country is 60-65g for men and 50-55g for women.
2.  

Typical high-protein foods are meat and fish. Eggs are also a convenient food for consuming abundant protein. One egg usually contains about 7 grams of protein. In addition to eggs, there are various foods that make it easy to intake protein. The American health media 'Eating Well' recently introduced representative foods that are as rich in protein as eggs.

 

1. 🔸️Quinoa

1 cup (170g) cooked quinoa = 8g of protein

 

Quinoa is a representative whole grain rich in protein. One cup contains as much as 8 grams of protein. Moreover, quinoa contains 9 out of the 10 essential amino acids. The dietary fiber content per cup also reaches 5 grams.

 

Tofu

100g = 8g of protein

 

Tofu is an important source of protein for vegetarians. It is also one of the most popular cooking ingredients in East Asia, including our country. It is prepared in various forms, including soups and stews, as well as stir-frying and frying.

 

🔸️Almond

1/4 cup = 7g of protein

 

Almonds are high in fat but are considered one of the nuts good for heart health. They are rich in protein, with 7 grams of protein in a quarter-cup serving. You can add them to salads or enjoy almond butter spread on bread. Almond butter contains 7 grams of protein per 2 tablespoons. Since it is rich in heart-healthy fats, it is recommended to consume it before exercise.

 

🔸️ Chickpeas

1/2 cup = 8g of protein

 

Most beans contain a large amount of protein and are also rich in dietary fiber. Chickpeas have served as an excellent source of protein for humanity since ancient Egypt. They can be enjoyed in salads or soup dishes.

 

🔸️Greek yogurt

1 cup = 23g of protein

 

Greek yogurt has a higher protein content than regular yogurt. Additionally, Greek yogurt is rich in probiotics and is also an excellent food for breakfast replacement.

 

Cottage cheese

1/2 cup = 12g of protein

 

Cottage cheese, which contains nearly 12 grams in half a cup, is mainly used in salads. Cottage cheese is a versatile ingredient that pairs well with almost all kinds of fruits and can also be enjoyed with pancakes.

 

🔸️Lentil beans

1/2 cup = 8g of protein

 

Half a cup of lentils, approximately 28 grams, contains about 8 grams of protein, equivalent to lean meat. Lentils come in various colors such as brown, green, black, yellow, red, and orange. They cook faster than other types of beans, making them easier to prepare.

 

Shrimp

100g = 19g of protein

 

Approximately 19 grams of protein are contained per 100 grams. Shrimp not only has lower calories compared to other meats but also has a low fat content. It cooks quickly and is used in various dishes.

 

Dried beef jerky

100g = 33.2g of protein

 

Beef jerky contains 33.2 grams of protein per 100 grams and can be conveniently consumed. However, many beef jerky products contain a lot of additives such as salt, sugar, and nitrates. Therefore, it is advisable to check the nutrition label for the amount of sodium, sugar, and chemicals included.

 

Source: Comedy.com