Inasmuch as most of these foods have a fair share of proteins, not all of them are pure protein sources. A good example is beans, which has a high component of carbs in it. Therefore, most people on a weight loss journey or lifestyle change shy away from some protein sources simply because they have some of the nutrients whose intake they are trying to reduce. If you need some of the best, almost pure sources that you can turn to, you have come to the right place.
Here is a list of some protein only foods:
- Chicken breast
- Turkey
- Egg whites
- Dried Fish
- Tuna
- Halibut
- Tilapia
- Cod
- Pollock
Chicken Breast
A quick random search on the internet or a chat with your dietician will reveal that chicken breast is one of the best protein sources that you can ever bank on. It is commonly consumed since it is delicious and highly nutritious. We mostly focus on the breast and not any other parts because it is usually the chicken’s leanest part. If you eat an 85g serving, you can always be sure of 27grams of protein and 140 calories, which is lower than most of these other sources.
We still have some good news- regularly eating chicken can help you in your weight loss journey, which is normally challenging at the start. You will also realize such if you take lean beef. A notable hack is to consider the chicken’s diet. Under diet, pasture-raised chickens are the best since they have high antioxidant and omega-3 fatty acids. Regularly eating chicken breasts means that you will be getting a constant supply of niacin, Vitamin B6, Selenium, and Phosphorus.
Turkey
Chicken is closely related to turkey, and therefore, if you need almost protein only foods, this is all you need. Turkey has a limited fat quantity, which makes it one of the best foods in the universe. Just like in chicken, turkey breast is the leanest part. If you eat 85 grams of roasted, skinless turkey breast, you will be receiving 26 grams of proteins and a whopping 125 calories. You can easily see that this is like the chicken breast.
Like our previous option, turkey breast supplies you with niacin, Vitamin B6, and Selenium, all of which play an important role in the body. You will also get phosphorus and zinc. Lastly, turkey has tryptophan, an amino acid that plays a key role in the synthesis of serotonin, an essential neurotransmitter.
Egg Whites
What comes to your mind at the mention of eggs is proteins. Well, eggs are a rich source of protein. You can choose to have the whole ones or eat only the eggs whites. However, if you need a richer protein source, I advise that you settle on the latter. You will get all the 21 amino acids when you eat eggs. This includes even the eight essential amino that the body cannot produce on its own. Don’t you see that this is a better alternative? To make it even better, eggs can be easily obtained.
Eggs whites are made purely of proteins because most of the vitamins, minerals, and antioxidants in eggs are found in the York, the dark centrally placed structure. If you settle on egg whites, you can be sure that you will obtain 60% of all the proteins found in the egg. A one-cup serving of egg white will furnish your body with roughly 27grams of protein and only 126 calories. You can imagine juts how eggs are nutritious and healthy at the same time.
Dried Fish
A large percentage of households in the world take fish regularly. Fortunately, there are several types of fish, each having a fair share of nutrients. Whereas fish is a huge protein source, it also contains other nutrients that you may be cutting their intake. Therefore, if you enjoy fish and want it to be a predominant protein source, you can settle on the dried option. Dried fish comes with a high protein content while at the same time serving as a low-fat option.
Some of the best types under these are cod, halibut, haddock, and flounder. You can run a quick search if you find these pretty strange. You will get 18g of protein by eating an ounce of dried fish, which is a good deal. Keep in mind that such fish also comes with its fair share of advantages. Therefore, you can be sure of a constant supply of Vitamin B12, potassium, magnesium, Selenium, and other necessary nutrients.
Tuna
If you need a protein source that is low on fats and calories, your search has come to an end. Tuna is one of the best foods that you can choose if you need a pure-protein meal. You will get a whooping 25g just of proteins just by eating 85g of cooked yellowfin tuna. Despite all that protein content, such a meal will only attract a calorie count of 110. Are you amazed? I guessed right. Apart from proteins, you will get a good supply of all the B-vitamins, which serve essential functions in the body.
You will also enjoy minerals such as magnesium, phosphorus, and potassium. Like most fish, Tuna will furnish you with antioxidants, which you need to stay healthy and Selenium. Tuna also has omega-3 fatty acids, which are good for the heart and the brain. However, you need to limit your intake because Tuna has a level of mercury. Do not freak out. You are safe since this protein-source has a high selenium content that helps counter this. You can eat canned Tuna once a week to be on the safer side.
Halibut
We mentioned halibut under dry fish, but it is only right that we shed more light on it. Halibut is an excellent source if you need complete proteins. One hundred fifty-nine grams serving will give you a whopping 36g of protein that your body needs for the several metabolic functions. You will be shocked to learn that this comes with only 176 calories count.
If you would like some omega-3 fatty acids alongside your fish, Alaskan halibut is a good start. It helps counter different inflammations keeping you in perfect shape. Also, note that halibut will give you a higher selenium content, a key mineral that your body needs. Other vitamins and minerals include B3, B6, B12, magnesium, phosphorus, and potassium. Just like Tuna, halibut has a pretty high mercury level that can be injurious. Therefore, you are better off eating it occasionally. Also, ensure that you source your supply from your local fish market to be on the safer side.
Tilapia
Tilapia is one of the most popular fish species in the world. Fortunately, it is one of the cheapest and tastiest. Tilapia contains a high protein content and a relatively lower calorie and fat count. Therefore, you can eat healthy as you enjoy every bite. Eighty-seven grams of tilapia will give you 23 grams of proteins, which is on the higher side. Even with such a high number, this only attracts 111 calories. How amazing can it be?
Most people have a problem with tilapia because it is believed to contain too much Omega-6 to Omega-3 ratio than all the other fish. This should not be a problem, and you should not be worried at all. Other nutrients that you will derive from perfectly cooked tilapia include Selenium, phosphorus, potassium, and the B-minerals. Why don’t you try a plate of tilapia today?
Cod
If you would like to experience a tasty cold-water fish with amazing white meat, then cod is all you need. It is a rich protein source that is low in calories and fats. For every 85 grams serving, you get roughly 16 grams of proteins, which is adorable. Cod also furnishes your body with the B vitamins and omega-three fatty acids which support different brain and heart functions. You also benefit from Selenium, magnesium, phosphorus, and potassium. Honestly, this is one of the best deals that you can lay your hands on.
Pollock
You need to try Alaskan foods. The Alaskan Pollock is a rich source of proteins. It does not taste as delicious as other fish in its category, but you can always be sure that it will not be repulsive to your taste buds. For every three-ounce serving, you get 17 grams of proteins and only seventy-four calories. This fish also comes with a fair share of omega-3 fatty acids that you need for proper heart function. Other nutrients include choline and Vitamin B12.
Unlike Tuna, this fish has a low mercury content that makes it a favorite option among several picky eaters. Proteins, therefore, make up 88% of the calories in this fish. This is something that you do not want to miss.
Protein Takeway:
protein only foods
All the foods on our list are rich in proteins. You will also get other essential nutrients, such as vitamins and minerals. You can also experience low-calories diets when you pick on any of these.
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