Foods that have 10 gms or more protein

From improving the mood to helping in burning fat and toning those muscles, protein is a nutrient that’s often seen as a dude food but is something that everyone needs. It is also an essential nutrient to improve the immunity levels of a person. Thus, it becomes the need of the hour to have enough protein in the body. On an average, a person is required to consume about 0.80 grams of protein per kg of body weight. So, for example, if a person’s weight is 70 kgs, he/she needs to consume 56 gms of protein per day to keep the body functioning properly. The more physically active a person is, he/she requires more protein to function. Thus, we curated a list of 8 such foods that have more than 10 gms of protein. Read more to find out about such foods. (Images courtesy: iStock)

Also Read: Why it is important to have 'good quality' protein in diet

It is probably one of the best sources of protein, as there are 26 gms of protein in just 85 gms of skinless and roasted turkey breast. Also, this meat is super-high in other vitamins and minerals and is a good option for those looking for protein-dense foods.

Wondering, what is a dried fish? It’s one of the best ways to consume fish and get the benefits and is a method used in Asian cuisine and is often enjoyed as a snack. Dried fish can have about 18 gms of protein in just 30 gms and has all the nutrients that are found in a cooked dish such as omega-3 fatty acids, selenium, potassium, vitamin B12, and magnesium.

Made from bean curds, Tofu is made in the same way cheese is made and doesn't have a taste of its own. You'll be surprised to know that 100 gms of tofu contain 12-20 gms of protein in it along with iron, calcium, vitamin K and fibre.

Chicken is known as the most common source of protein apart from vitamin B6, niacin, phosphorus and selenium. Its breast is known to be the leanest part and has very less fat as compared to the chicken thigh or leg. One can easily get about 27 grams of protein in just 85 gms of roasted chicken breast.

Tuna is known to be less fatty than any other fish variety and even has very few calories. One can easily say that it is a pure-protein food as it has about 25 gms of protein in just 85 gms of cooked tuna. This fish is also rich in omega-3 fatty acids along with selenium, which improves its anti-oxidant properties.

Beans are known to be a great source of protein for vegetarians. Be it the kidney, pinto, garbanzo or black beans, most of them contain about 15-20 gms protein per cup cooked. Not just that, but these beans are known to be rich in folate and several minerals like iron, phosphorus, and manganese.

One of the reasons why people love shrimps in their diet is that it is a low calorie, low fat and low carbohydrate food. Its super-rich in nutrients like vitamin B12 & E, selenium, and choline, along with vitamin B6. It also contains antioxidants which reduce inflammation in the body. One can easily get about 23 grams of protein in just 100 gms of shrimp.

This option alone will give you 10 grams of protein. Spinach is a unique source of protein and is filled with muscle-boosting and satiating properties that includes iron, B vitamins, chlorophyll, magnesium, and fibre. One of the surprising facts about this vegetable is that it is very filling.