3 of our favourite protein sources – Nutrition Kitchen SG
3 of our favourite protein sources

3 of our favourite protein sources


A 3-ounce boneless, skinless chicken breast contains 27g of protein, including all the amino acids essential for human health. In addition, chicken breast is relatively low in saturated fat compared to many alternatives. By substituting chicken for higher-fat cuts of meat, you will lower your risk of developing heart disease by reducing the “bad” cholesterol. 

Chicken also contains something you might not have realised – vitamins. Vitamin B6 is found in chicken and helps in the metabolic process of protein and carbohydrates. It assists in the production of insulin, white and red blood cells, neurotransmitters, enzymes, DNA, RNA and prostaglandins. To put this in layman’s terms, without Vitamin B6, your immune system, metabolism and central nervous system would not function properly.

Vitamin B3 is also found in chicken - this converts carbohydrates to energy and maintains the health of the body’s cells. Vitamin B3 has also been shown to have cholesterol-lowering effects, thereby reducing the risk of heart disease.



What came first, the chicken or the egg? Well, in terms of protein content chicken wins this round, but eggs aren’t too far behind. One egg, for example, contains about 6g of protein, meaning your morning omelette will set you up nicely for the day. 

Just like the chicken, however, eggs contain a lot of vitamins and minerals, in particular, Vitamin D. Vitamin D assists in the absorption of calcium and phosphorus in the intestines, and also aids in maintaining bone health, immune function and cell signalling. Eggs are also high in B vitamins; in particular B6, B12 and folate, all nutrients that are associated with a healthy brain.

Finally, eggs are rich in Choline. This may be a nutrient most people don’t know about, but it is essential in improving memory and cognitive function. Studies have found the liver produces a small amount, but a lot of it must come from diet. Eggs have around 27% of the recommended daily amount.



Despite its many health benefits, people seem to avoid salmon because of its high fat content. While salmon does in fact have a higher fat content than other lean meats, a lot of the fats salmon delivers is in the form of healthy promoting Omega-3s -  essential fatty acid that provides a myriad of health advantages. Omega-3 itself has incredible benefits including reducing inflammation which promotes healthy joints, lowering blood pressure, reducing the risk of heart disease, and assisting in the development of healthy brains in unborn children. It can even improve heart muscle function, which reduces risks of heart arrhythmia. 

Salmon is also high in vitamins and minerals. Within vitamins, salmon provides extremely high amounts of B vitamins with a 100g serving of wild salmon providing 18% of the RDI for vitamin B1 (thiamin), 29% of the RDI for vitamin B2 (riboflavin), 50% of the RDI for vitamin B3 (niacin), 19% of the RDI for vitamin B5 (pantothenic acid), 47% of the RDI for vitamin B6, 7% of the RDI for vitamin B9 (folic acid), and 51% of the RDI for vitamin B12. B vitamins are involved in key processes in the body including reduction in inflammation, turning the food you eat into energy, and working together to maintain optimal function of the brain and nervous system.

And finally, we shouldn’t forget to mention its high protein content of about 30g per 150g serving. Not bad for such a versatile food to begin with.


As you can tell, we think deeply about our menus before getting them out to you. Protein is ultimately the major building block of all muscular tissue and is also responsible for the maintenance and building of other structures in the body, such as cells and bone. As a result, we aim to make every meal protein packed and you’ll see this in how often we like to use chicken, eggs and salmon in our dishes. Not only are they so high in their protein content, but with numerous other benefits, they’ll provide you with maximum satiety and nutrition to keep you energetic throughout the day.

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