10 top quality sources of protein – Nutrition Kitchen SG
10 top quality sources of protein

10 top quality sources of protein

What is protein & why do we need it?

Protein is a macronutrient found throughout the body - in bone, skin, hair, and muscle. Made up of at least twenty basic building blocks called amino acids, the body needs it in order to repair muscle tissue, and perform other vital bodily functions – for example, it makes up the enzymes that power chemical reactions and the haemoglobin that carries oxygen in the blood.

However, the body ultimately can’t store amino acids. As a result, there are nine in particular known as essential amino acids that must come from food.

Research shows us that the more protein people eat, the higher the rate of muscle protein synthesis. This fact alone is important because the body is constantly in a fluctuating state of muscle loss and gain. Any time you replenish the pool of amino acid building blocks that the body uses to synthesise muscle, it causes a positive environment for muscle development.

The right amount to eat is between 25-30 grams in one meal, which will maximally stimulate protein synthesis in older adults. Therefore, it’s essential to ensure that you’re eating this much at each meal and reaching your protein intake goal daily.


10 of the protein sources we use regularly in our meal plans:

1)    Eggs

One large egg has 6 grams of protein

Not only are they high in protein they are a great source of vitamins, minerals, healthy fats and brain nutrients.


2)    Lean beef

One 3-ounce serving of sirloin contains 25 grams of protein

Also high in iron, vitamin B12 and other vital nutrients.


3)    Quinoa

One cup of cooked quinoa contains 8 grams of protein

Also rich in vitamins, minerals, fibre and antioxidants.


4)    Broccoli

96 grams of broccoli has 3 grams of protein 

It also provides vitamin K, vitamin C, fibre and potassium.


5)    Tuna

142 grams contains 27 grams of protein 

A good source of omega-3 fats.


6)  Lentils

198 grams of boiled lentils contains 18 grams of protein

Also high in fibre, magnesium, potassium, iron, copper, folate and other nutrients.


7)  Cottage cheese

One cup of low fat cottage cheese contains 28 grams of protein

Also rich in calcium, phosphorus, selenium and vitamins B2 & B12.


8)  Salmon

An 85 gram serving of Salmon contains 19 grams of protein

Also high in omega-3 fatty acids.


9)  Turkey breast 

An 85 gram serving has 26 grams of protein

Contains relatively very little fat and calories.


10) Chicken breast

One 3-ounce boneless, skinless chicken breast contains 27 grams of protein 

Also a good source of vitamins B6 & B3.


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