You Won’t Believe These Unexpected Sources of Protein

Protein is an essential part of any balanced diet, so knowing where to find it can help keep you healthy and slim. Many plant-based sources of protein, including beans, nuts, and soy products, are also good for your heart, keeping you in good health long into old age. However, with all the talk about meat’s bad effects on human health and the environment, some people might think it’s impossible to get the proper amount of protein without eating meat or other animal products. This isn’t true at all!

Beef

While most people think of beef as a source of protein, it’s actually a great source of other nutrients as well. Beef is a good source of iron, which is important for carrying oxygen in the blood, and it also contains zinc, which is essential for a healthy immune system. Plus, beef is a good source of B vitamins, which are important for energy metabolism. And last but not least, beef is a good source of selenium, which is a key nutrient for thyroid health. Selenium helps regulate production of T3 and T4 hormones, making this mineral a key player in regulating metabolism. The recommended dietary allowance (RDA) for selenium is 55 micrograms per day, which can be found in 3 ounces of beef steak or two medium eggs. A quick Google search reveals that you may want to double-check your labels if you don’t see selenium listed on the nutrition facts panel. For example, one popular brand’s gluten-free whole wheat bread does not list any vitamin D or selenium content at all!

Seafood

Though seafood doesn’t typically come to mind when thinking about protein, it is actually a great source of the nutrient. In fact, seafood is one of the few food groups that contain all 20 amino acids needed by the body. Salmon, tuna, and shrimp are all excellent sources of protein. The recommended amount of protein for most adults is 45-130 grams per day depending on age, weight, activity level, and other factors. It can be challenging to meet this goal if you don’t have an adequate intake from animal products or other sources such as legumes and nuts. Fortunately, seafood provides around 40 grams per 4 ounces. You can enjoy your favorite dish without worrying about how much more you need to eat in order to meet your daily quota! Many dishes that may not seem like they would be high in protein are actually good sources of the nutrient, including sushi, pasta with cream sauce, eggs with cheese and ham, beans and rice. As long as you include these foods into your diet regularly throughout the week you will likely reach your required intake goals.

Poultry

You probably think of chicken and turkey as being the main sources of protein in your diet, but did you know that there are other poultry options out there? Duck, quail, and pheasant are all excellent sources of protein. And if you’re looking for something a little different, ostrich and emu are also good choices. So don’t be afraid to branch out when it comes to your protein intake. In addition to keeping things interesting, these other types of poultry can offer different types of nutrients which will benefit your health in ways that chicken or turkey might not. For example, ducks and geese have higher levels of omega-3 fatty acids than chickens do! As with any food, always read labels before buying. If you’re trying to buy sustainably sourced poultry, it’s important to make sure that the label says USDA Organic or Certified Humane. The former signifies that the birds were raised without antibiotics or growth hormones; the latter means they were raised without antibiotics, GMOs, animal byproducts, added hormones (such as rBGH), or confined cages.
What’s more is that many people who are vegetarian use eggs as their primary source of protein because they contain significant amounts of vitamins and minerals. But what about those who don’t eat eggs? Don’t worry: There are plenty of plant-based proteins available too. In fact, one cup of almonds contains about 20 grams of protein–more than some meats! Beans and legumes such as lentils and chickpeas are also great sources, offering 10 grams per cup. Add them to salads, soups, stir fries–you name it–and enjoy an easy way to up your daily protein intake without missing out on any vital nutrients.

Beans

Who would have thought that such a small, unassuming legume could be packed with so much protein? Just one cup of cooked beans contains around 15 grams of the stuff. But that’s not all beans have going for them. They’re also a great source of fiber, complex carbs, and other essential nutrients. So next time you’re looking for a healthy source of protein, don’t overlook the humble bean. Try black beans in soup or chili, chickpeas in hummus or roasted, or lentils as your side dish. You’ll get plenty of muscle-building protein plus lots of nutrition to go along with it! And if you’re feeling ambitious, cook up some extra beans at dinner time and stash them in the fridge for a high-protein breakfast the next day. Simply heat on the stovetop until warm (a few minutes), add some eggs and toast, and voila! A delicious power breakfast awaits.

Tofu and Edamame

Most people know that tofu and edamame are good sources of protein, but they might not know just how good. Tofu packs about 10 grams of protein into just one half-cup serving, while edamame has around 8 grams in a half-cup serving. But that’s not all these little soybeans have to offer. Tofu and edamame are also good sources of iron, calcium, and fiber. Tofu is low in calories and carbs, making it the perfect option for anyone who is looking to lose weight or watch their waistline. Edamame is high in protein and fiber with a minimal amount of fat and calories, so they’re an excellent snack to reach for when you’re on the go. If you’re planning on cooking either one, keep in mind that both beans can be boiled or steamed without any seasoning needed!

Yogurt

A cup of yogurt has about 12 grams of protein, making it a great way to start your day or have as a snack.
But yogurt isn’t just a great source of protein – it’s also packed with calcium, potassium, and magnesium.
And research shows that yogurt can help with weight loss, lower blood pressure, and reduce the risk of heart disease.
So next time you’re looking for a quick and healthy snack, reach for some yogurt!