Protein is an essential macronutrient that serves many functions in the body. The recommended amount of protein is 0.37 grams per pound of body weight, or 0.8 g/kg. However, physically active individuals need 0.6–0.9 grams per pound, or 1.4–2 g/kg.
Research shows that high-protein diets also help with weight loss. The simplest way to increase your protein intake is to eat more high-protein foods. That being said, not all high-protein foods are equal. Some of them are extremely high, almost nothing but protein and water.
Here are 10 foods that are almost pure protein, as in 80% of calories or more.
1. Chicken Breast
Chicken is one of the most commonly consumed high-protein foods. The breast is the leanest part. Three ounces (85 grams) of roasted, skinless chicken breast will provide you with about 27 grams of protein and 140 calories.
Some studies show that eating chicken on a high-protein diet can help you lose weight. However, the same benefits are also seen with beef as the main protein source. A chicken’s nutrient profile is often affected by its diet. Pasture-raised chickens have higher antioxidant and omega-3 levels.
Besides protein, chicken is also a great source of niacin, vitamin B6, selenium and phosphorus. Protein content in 100 grams: 31 grams (80% of calories).
Chicken breast is a very popular source of protein, with a 3-ounce breast providing 27 grams. It is also a great source of B-vitamins and minerals.