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Protein is a nutrient necessary for the growth of body functions and has many benefits.

Some of the benefits of these nutrients can help you lose weight, especially abdominal fat and can increase muscle mass. Based on the chart Nutrition Adequacy Rate it is known that the standard of protein sufficiency recommended for Indonesian people aged 17-60 years about 56 - 59 grams / day for women while men 62-66 grams / day. This protein can be obtained from a variety of high protein food sources.

10 foods that contain high protein

1. Eggs
Eggs are one of the healthiest and most nutritious foods because they contain vitamins, minerals, healthy fats, antioxidants that are useful for protecting the eyes and nutrients of the brain. Eating egg whites is better because it contains pure protein without fat. One egg contains 6 grams of protein and 78 calories.

2. Almonds
Almonds are one of the most popular types of beans because they contain essential nutrients including fiber, vitamin E, manganese and magnesium. Levels of protein present in almonds as much as 6 grams per 1 ounce.

3. Chicken Breast
Chicken breast is very easy to cook, with a note you are able to cook it properly. Protein levels contained in 1 skinless chicken breast as much as 53 grams and 284 calories.

4. Wheat
Wheat also includes the healthiest food because it contains lots of healthy fiber, magnesium, manganese, vitamin B1 and some other nutrients. The protein content contained in raw wheat is 13 grams and 303 calories.

5. Cheese cottage
Cheese cottage is a type of cheese that tends to be very low in fat and calories. This cheese contains calcium, phosphorus, selenium, vitamin B12, vitamin B2 and various other nutrients. A cup of cottage cheese with 2% fatty gore 27 grams of protein and 194 calories.

6. Yogurt
Yogurt is a delicious food, has a soft texture, and high nutrition. Yogurt weighing 170 grams contains 17 grams of protein and 100 calories.

7. Milk
Milk is a very nutritious drink, but the problem as adults less like this drink. Milk contains many single nutrients needed by humans because it is loaded with calcium, phosphorus and vitamin B2. A cup of milk with 1% fat contains 8 grams of protein and 103 calories.

8. Beef
Lean beef has a high protein, even tasty. An 85 ounce beef cooked with 10% fat contains 22 grams of protein and 184 calories.

9. Tuna fish
Tuna fish have low fat and calories so most of them contain protein. Like other fish, tuna contains nutrients rich in omega 3 fats. In 1 ounce una contains 30 grams of protein and 157 calories.

10. Shrimp
Almost all seafood is an excellent source of protein because it is usually low in fat. Although low-calorie shrimp but loaded with various nutrients such as selenium, vitamin B12 and omega-3 fats. In 1 ounce raw shrimp contains 24 grams of protein and 99 calories.

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