Chicken breast is a healthy low calorie source of complete protein.
Foto: Olya Kobruseva / Pexels
The protein is a macronutrient that your body need to be healthy. It is found in muscles, bones, skin, hair, and virtually any other part or tissue of the body.
Protein intake helps you maintain and develop your muscle mass. Eating protein can also help you help control your weight. Studies have shown that protein makes you feel satisfied and helps reduce carbohydrate cravings.
Some foods are almost pure protein and comprise 80% of calories or more. They are protein and water. Here 5 of them:
1. Turkey breast
Turkey breast is rich in protein and low in calories. Three ounces (85 grams) of roasted, skinless turkey breast contains approximately 26 grams of protein Y 125 calories. Turkey breast also provides you with niacin, vitamin B6, selenium, iron, and zinc.
2. Chicken breast
Chicken breast is one of the most popular low-calorie protein sources. Three ounces (85 grams) of roasted chicken breast without skin provide approximately 27 grams of protein and 140 calories. It is also a great source of minerals and B vitamins.
3. Egg whites
The whole egg it’s a food very nutritious. Egg whites contain at least the 60% of protein of an egg and no fat. The albumin (white) of a large egg contains about 3.6 grams of protein and alone 17 calories according to data from Egg Association of North Carolina.
In the middle (yema) I know they concentrate most of the vitamins, minerals and its antioxidants. The yolk has a just under half the protein and approximately 55 calories. There are those who opt only for the whites, but it is worth carrying the entire load of nutrients.
In total, each large egg provides a total of 6.29 grams of protein high quality.
Tuna is blue (fatty) fish with a high protein content and low in calories. Despite being a fatty fish, yellowfin tuna has less than 1 g of fat and 25 g of protein by each raw portion of 3 ounces (85 g).
Tuna is also a good source of vitamin B12 and niacin.
Shrimp are rich in protein Y low in carbohydrates, fat and calories. In a 3-ounce (85g) serving is 12 grams of protein and 60 calories.
In addition to protein, shrimp also provide you with other important vitamins and minerals such as selenium, choline, vitamin B12, niacin, zinc, vitamin E, and vitamin B6.
All five foods listed offer complete proteins. A minimum of 0.8 grams of protein is recommended for every kilogram of body weight per day. That is, if a person weighs 50 kilos, they require at least 40g of protein.
Athletes require, depending on training, 1.2 to 2.0 grams of protein per kilogram of body weight per day depending on the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine.
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