8 foods that have more protein than a chicken breast

Chicken is an easy choice to add protein to your diet. But this is not your only high protein option, and it is good for the overall nutrition to vary your protein sources. Some other choices come together or even exceed the chicken protein.

Jump at the main dishes to remember.

1. turkey breast

Protein: 25.6 g in 3 oz

The turkey breast is a lean protein that slightly exceeds the chicken protein, with 25.6 g per portion of 3 ounces of cooked turkey meat. It is a good alternative if your dish calls chicken but you want a change.

At 125 calories for a portion of 3 ounces, the turkey breast is only slightly more caloric than the chicken breast, which contains 122 calories for the same part.

2 .ton: Yellowfin, Bluefin, Albacore

Protein: 24.8 g of yellow tuna, 25.4 g blue tuna, 19.5 g canned albacore, in 3 oz.

Three ounces of dry yellow tuna have 24.8 g of protein and only 110 calories. Other types of tuna are not far behind. The blue tuna has 25.4 g of protein in a portion of 3 ounces.

A typical portion of 3 ounces of canned albacore tuna contains 19.5 g of protein, although the cans and the pockets are available in different service sizes. To meet the protein in 3 ounces of chicken, you should eat a little more canned albacore tuna.

Tuna can have high levels of mercury. The recommended limits of canned tuna (which tend to be lower in mercury) are two to three portions each week for pregnant or breastfeeding or who can become pregnant, and two portions per week for children. Albacore and Yellowfin have higher levels. Blue tuna also tends to be high in mercury, but the levels depend on where they are captured.

3. Crearons

Protein: 20 g in 3 oz

Shrimps are a versatile and protein -rich food that can be incorporated into a variety of dishes, from salads to pasta. A portion of 3 ounces of shrimps cooked 20 g of protein and only 84 calories. You can double this portion to get 40 g of protein and still have a low -calorie dish. The shrimps are also rich in calcium and low in saturated fats.

4.

Protein: 22.2 g in 3 oz, 90% Lean

The chopped beef offers a lot of protein, although slightly less than chicken. A minced beef cake cooked with 3 ounces and 90% has 22.2 g of protein.

Even lean chopped beef is considerably higher in fat than chicken, 10 g of grease in a 3.57 g chicken pan. A chopped beef cake with 3 ounces at 184 calories, about 62 more than the same part of the chicken breast.

5. Parmesan cheese

Protein: 10.1 g in hard parmesan 1 oz, 8 g in grated oz

It is unlikely that you eat 3 ounces of parmesan, but even 1 ounces of hard parmesan (not grated) provides 10.1 g of protein. Once for ounce, parmesan has more protein than chicken, which provides about 8 g of protein per ounce. An ounce of parmesan contains around 111 calories and 7 g of fat.

The grated parmesan has a little less protein than a block or a piece, about 8 g of protein per ounce. It is also slightly higher in calories and fats, with 119 calories and 8 g of fat.

6. Greek yogurt

Protein: 19.9 g in 7 oz (ordinary, low in fat)

A portion of 7 ounces of simple and low Greek yogurt (a single container of service yogurt A between 5 and 7 ounces) contains 19.9 g of protein, 146 calories and 230 milligrams (mg) of calcium. It is a healthy choice when it comes to getting a lot of protein and beats a regular fat yogurt.

A cup of 8 ounces of regular yogurt with low fat content about 11 g of protein, but it has much more calcium than Greek yogurt, with around 400 mg. This happens because the tension involved in the manufacture of Greek yogurt eliminates part of the calcium with the liquid.

7. Lentils

Protein: 17.9 g in 1 cooked cup

Lentils offer a high protein alternative based on animal protein plants. While a typical portion in half a cup, 1 cup of cooked lenses, about 7 ounces, delivers 17.9 g of protein. At 230 calories per cup, he has almost twice as many calories as 3 ounces of chicken, at 122 calories.

Like chicken, however, lenses are very low in fat, and they provide fibers, which chicken does not do. Lentils are also higher in iron, potassium and folate than chicken.

8. Cottage cheese

Protein: 23.5 g in 1 cup (2% fat)

Cottage cheese has experienced a resurgence of popularity and competes with chicken in terms of protein content. A cup (8 ounces) of 2% fatty cottage cheese contains 23.5 g of protein. Note that these are two standard portions of half a cup.

At 183 calories, a cup of cottage cheese can integrate into your diet if you look at your calories and protein intake. Cottage cheese is rich in calcium and low in carbohydrates.

Main to remember

• Many people are looking for protein -rich foods, and although chicken is a common choice, there are other options that offer equal or higher proteins per portion.
• Exploring alternatives to chicken can help add variety to your meals.
• Variation of your protein sources supports a more balanced and nutritious diet.