Wondering how much protein you really need? Increasing protein intake is always one of the common recommendations by the fitness industry for building muscle and losing weight. Meeting the recommended daily protein intake via natural sources is one of the challenges people may face commonly.
A high-protein diet not only helps build lean muscle mass but also improves satiety, increases the pace of calorie burn, improves muscle recovery as well as bone density. Now that we know the importance of increasing protein intake, here are some foods that provide approximately 30 grams of protein.
7 Foods that provide over 30 grams of protein
1. Grilled chicken breast
If you are a non vegetarian, you can opt for poultry meat like chicken breast. A standard 4-ounce serving of cooked boneless, skinless chicken breast will give you about 30 grams of protein. Cooked chicken meat can give you about 35 grams of protein.
Chicken thigh equals 10 grams of protein. Chicken drumstick and wing give you 11 and six grams of protein, respectively.
2. Hard-boiled eggs
Most evidence suggests that halibut is safe to eat. It is higher in mercury and purines than other fish but contains protein, omega-3 fatty acids, selenium, and other essential vitamins and minerals.
One serving of cooked halibut contains a whopping 42 grams of high-quality protein and can help meet your dietary protein requirement.
7. Tuna
Fish and shellfish are excellent sources of protein. Oily fish like salmon, tuna, mackerel, and sardines provide beneficial omega-3 fatty acids. Tuna fish packets pack around 40 grams of protein.
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