Best protein sources

A list of the best high-protein snacks

Adding protein snacks to your diet is really important not only to lose weight but also to get more benefits and improving your health.

You need protein to improve satiety and increase fullness feeling while protein promote muscle synthesis and then building muscles and the result will be higher metabolism.

The idea is to control portion size, choose plant-protein food and to have smart choices. Moreover, protein snacks are also relatively low in salt, sugar, saturated fats, and trans-fats.

Nuts

Nuts are excellent source of plant-based protein as they can offer about 7.56 grams of protein per ¼ of cup.

Almonds are good source of fiber and protein, rich source of vitamin E as they improve both heart health and immune system.

People who are vegetarian vegan or are on gluten-free diet can enjoy nuts as a protein snack.

Pulses

They are good source of protein as they provide 3.63 grams of protein per ¼ cup.

Chickpeas are also a good source of fiber, iron, vitamin B, and magnesium. They are a suitable snack for vegetarians, vegans, and people on gluten-free diets.

Fish

Fish are rich source of protein. For example 50 g of canned tuna contains 13.27 grams of protein.

Oily fish contain omega-3 which is important for heart disease. You to consume fish in moderation to prevent high intake of mercury. So children and pregnant women need to cautious on fish consumption.

Eggs

A boiled egg provides 6.29 grams of protein which make it good snack. Moreover, egg yolks are good source of vitamin D so don’t exclude it from the diet. Eggs are good protein snack for people who are on weight loss diet.

Seeds

Seeds are rich source of protein, for example pumpkin seeds provide 5.94 grams per half cup and they are good source of vitamins and minerals.

Peanut butter

Peanut butter provides 3.84 g of protein per tablespoon. Some peanut butters have added sugar and salt, so you need to read label carefully. These include almond and cashew butters, or mixed-nut butters.

Greek yogurt

It is a great source of protein as it provides 18 grams of protein per 200 grams serving which is around 27 percent of a person's RDA.

Moreover it is good source of vitamin B12 and calcium, they are important for brain and nerve function and bones respectively.

You can enjoy Greek yogurt as snack or as breakfast. Add fruit to enjoy the taste in addition to nuts.

Adding protein to the diet

You need to include protein into your daily eating habits but if you are vegan, vegetarian or following gluten free diet you can still enjoy plant by adding plant-based sources.

Nuts, seeds, and pulses are all relatively high in protein, and they can be easily added to a variety of meals or eaten as snacks.

Summary

Snacks are very important to stay full during the day and to keep hunger away but you need to choose best sources while controlling portion size.

Sources:

https://www.medicalnewstoday.com/articles/324594.php

https://www.bbcgoodfood.com/howto/guide/best-sources-protein-vegans