SerpApi.Org
Protein is an important part of a healthy diet that helps your cells rebuild and keeps you fuller longer. Peanut butter is a quick and easy snack option that packs in about 7 grams (g) of protein per 1-ounce (oz) serving, or about 2 tablespoons. Other options can pack in an even bigger protein punch.
1. Greek Yogurt
Protein: 14.9 g Serving size: 170 g
Greek yogurt is a thick and creamy variety of yogurt made by straining out the liquid from milk, known as whey. Removing whey from yogurt reduces the amount of carbs and sugar and concentrates more protein per ounce as a result. Enjoy greek yogurt on its own or add it as an ingredient to smoothies or sauces.
2. Cottage Cheese
Protein: 11 g Serving size: 100 g
Cottage cheese is a soft and creamy cheese made of curds with a mild flavor. It is high in protein but low in fat, and makes a good snack on its own, as a dip or spread, or added to baked goods.
3. Eggs
Protein: 12.5 g Serving size: 2 eggs
Eggs are a nutritional powerhouse, packing in protein as well as nutrients like vitamin B12 and choline. For an easy snack, enjoy hard-boiled eggs on the go. You can also prepare eggs in a variety of ways, including scrambled, fried, sunny-side up, and over-easy.
4. Tuna
Protein: 21.7 g Serving size: 3 oz
Animal sources of protein are typically the highest sources. Canned tuna makes for a quick and easy option with no cooking required. Eat it plain, topped on toast or crackers, or mixed with mayonnaise to make tuna salad.
5. Chickpeas
Protein: 14.5 g Serving size: 1 cup
This pantry staple, also called garbanzo beans, contains a variety of vitamins, minerals, protein, and fiber. Enjoy chickpeas on salads or in bowls, blended into hummus, or added to baked goods.
6. Edamame
Protein: 18.4 g Serving size: 1 cup
Edamame are young soybeans that grow in pods. Like other legumes, they are high in protein and fiber that support healthy digestion. You can enjoy edamame as a snack or add it to salads or bowls.
7. Tofu
Protein: 21.8 g Serving size: 1/2 cup
Tofu is a vegetarian protein source made from soybeans. Because of its high protein density, it is often used as a meat substitute. Try frying tofu in a pan or adding it to soups or salads.
How Much Protein Do You Need Per Day?
Experts recommend that adults consume 1.2–1.6 g of protein per kilogram of body weight per day. Try to include protein in every meal.
Remember to incorporate a balance of nutrients into your meals, as well. Like protein, vitamins, minerals, carbohydrates, fiber, and fats are all needed for a balanced, healthy diet.
Read the original article on Verywell Health
