6 High-Protein Foods That Are Super Healthy
– People argue about carbs and fat and most everything in between.
However, almost everyone agrees that protein is important andit has numerous benefits, including increasingstrength and muscle mass, and, of course, helping you lose weight.
In this video, I’m looking at six delicious high-protein foodsthat are super healthy.
The last one is part ofa highly controversial meme that’s been all over the Internet that I just want to clarify.
Number one, oats.
I wanted to start with something that was a little unexpected, because I just feel like oatsare so under-appreciated.
They’re among the healthiestgrains on the planet.
They’re loaded withhealthy fibers, magnesium, thiamin, or vitamin B-oneand several other nutrients.
The protein content makes up15% of the total calories, so half a cup of rawoats contains 13 grams with 303 calories.
Oats are also naturallygluten-free for those concerned.
Now, in saying that, theycan be cross-contaminated with gluten from sharingthe processing and packaging line with gluten-containing cereals.
That’s why gluten-free oats exists, which means they havebeen packaged separately.
Number two, Tuna.
Although tuna is veryhigh in omega three fats, it’s actually low in total fatwhen compared to its protein.
So, what we’re left withis mostly just protein.
The protein content makesup 94% of its calories; that’s tuna canned in water.
So, one cup contains 39 grams of protein with only 179 calories.
Now, all other fish varietiesare also high in protein and low in fat, and theyalso tend to be rich in other nutrients too,particularly salmon.
Number three, eggs.
Whole eggs are among the healthiest and most nutritious foods available.
They’re rich in vitamins and minerals, healthy fats and other nutrients that most people don’t get enough of.
One large egg containsapproximately six grams of protein and about 80 calories.
Now, the vast majority of that protein comes from the egg white, and all the other nutrientsare in the egg yolk.
Number four, lentils.
Lentils are among the world’sbest sources of plant-based protein and are an excellent source for vegetarians and vegans.
And they’re also high in fiber, magnesium, potassium, iron, folate, and various other important nutrients.
One cup, or 198 grams of boiled lentils contains 18 grams ofprotein with 230 calories.
There are other high-proteinlegumes as well, including soybeans,chickpeas, and kidney beans.
Number five, lean beef.
Beef is very high inprotein and is rich in highly bio-available iron and vitamin B-12 and many other important nutrients.
A three ounce, or 85 gramserving of cooked beef with 10% fat containsapproximately 22 grams of protein and 184 calories.
Now beef and its proteincontent has been involved in a very controversial meme, which brings me to the finalhigh-protein food in this list.
Number six, broccoli.
You know that is an incrediblyhealthy, super nutritious vegetable; calorie forcalorie, it contains a lot of protein comparedto other vegetables, which is why I thought toinclude it in this list.
One cup, chopped, containsabout three grams of protein.
But, I also wanted to clear up this meme that is often shared by vegan advocates, which states that broccoliis a better source of protein than red meat.
Now firstly, those numbersare not quite right.
They’re actually bothabout nine grams of protein per hundred calories.
Secondly, it compares percalorie, rather than per gram, which is super-misleading, because meat is very high in calories, whereas broccoli is very low.
It’s a green vegetable, after all.
So, 100 calories of meat isa very tiny, tiny portion, around 50 grams or less, compared to 100 calories of broccoli, which is several whole full cups.
That meme also lacks context, which is just so important in nutrition.
So, let’s give it some context.
The average 80 kilo personshould eat, at minimum, 60 grams of protein per daybased on dietary references.
Now, assuming that person hasalready had 30 grams that day, and they needed 30 gramsof protein from either beef or broccoli at dinner, you could either eat 130 grams of beef, which is about 0.
3 pounds,a very modest portion, if you think about a restaurant, which typically might serveat least 200 or 250 grams, or you could eat 980 grams,or 2.
1 pounds of broccoli, which is about 10 full cups.
So, it’s not only aboutwhich scenario you prefer, but also about whichscenario is actually possible to do in one sitting.
Like you’ve heard mesay so many times before in other videos, context is just so important when we’re talking about nutrition.
Thanks for watching.
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