14 low-carbohydrate foods with lots of protein
What are the benefits of high-protein foods?
Eating protein-rich foods will not only increase your metabolism, reduce your appetite, increase muscle mass, but also make your bones and cartilage stronger and improve the condition of your blood, skin and other tissues. The recommended daily protein allowance for adults is: 65 to 117 grams per day for men and 58 to 87 grams per day for women.
What are the benefits of foods with reduced carbohydrate content?
Including low-carbohydrate protein foods in your diet has been proven to have a positive effect on your health. Reducing carbohydrate intake helps reduce inflammation in the body and brings blood sugar levels back to normal. All of these things combine to increase your quality and length of life.
1. Boiled chicken eggs
In one large egg, you’ll find about 6 grams of protein and only 0.6 grams of carbohydrates. They contain more nutrients than any other food.
Eggs contain about 17% protein with a full amino acid composition that is easily digested, much better than from any other food. Two standard chicken eggs weigh about 100 grams, giving us 17 grams of muscle building material.
2. Peanut paste
A full spoonful of peanut butter (about 30 grams) contains about 8 grams of protein and 6 grams of carbohydrates. Dip a couple of celery stalks in it, and you have a complete snack with only 1.2 g of carbs.
The protein content of cheese varies depending on its variety. You’ll find the most protein in cheeses like Parmesan, Swiss, pecorino, edamame and gouda (26 to 35 g of protein and only 1.3 g of carbs per 100 grams of product). It can be consumed as a separate dish, and together with other products.
4. Pumpkin seeds
Thirty grams of pumpkin seeds contain approximately 7 grams of protein. In addition, these seeds are a rich source of antioxidants, iron, zinc, potassium, calcium, magnesium and many other nutrients. Lightly pan-fried pumpkin seeds are great as a snack between lunch and dinner.
5. Protein Shake
There is no quicker way to saturate your body with protein than to include this nutritious drink in your diet. The amount of protein in such a product can vary depending on the manufacturer, so we recommend that you do not stingy and buy a quality and proven product that will not contain harmful impurities. Whey protein powder or vegetable protein powder? The choice is yours!
6. Grain cottage cheese
100 grams of this product contains about 11 g of protein and 3.4 g of carbohydrates. Because it’s rich in casein (a slow-digesting dairy protein), grainy cottage cheese is an extremely versatile snack that can even be eaten at bedtime! Mix cottage cheese with peanut butter, honey, and a handful of fresh or frozen fruit to beat sugar cravings. And if you prefer your food “hotter,” you can spice up the grainy cottage cheese with lemon pepper or even make a tzatziki sauce and dip bits of your favorite vegetables in it.
What has more protein than a chicken breast or half a bag of cashews, is very convenient to eat, and also doesn’t need to be stored on the refrigerator shelf? That’s right, it’s jerky! It is as natural a meat product as possible, is completely free of chemical flavor additives and is a rich source of nutrients and minerals.
Poultry – chicken and turkey meat are products with a high protein content. It’s only 15-20% there, but it’s low in calories and easy to digest compared to cheeses. That allows it to be consumed even in the evening and included in all diets focused on burning fat. A 100-gram serving of turkey contains about 30 g of protein and only 0.1 g of carbohydrates.
Beef is a red meat that contains more iron than chicken or fish. But it is not as easily digested as poultry, so it is better to eat it cooked. It will have more nutrients and taste much better. Nutritional value per 100 grams of the product: Calories: 217 Water: 61% Protein: 26.1 grams Carbohydrates: 0 grams Sugar: 0 grams Fiber: 0 grams Fat: 11.8 grams
Liver contains about 25% protein. There is also a lot of iron and other nutrients. It is better to consume liver in stew or as pâté for easier digestion. This is a great option to diversify your menu with a new product when you no longer have the strength to look at meat or eggs and cottage cheese.
11. Fish and other seafood
Fish and other seafood are rich in protein, which is easily digested. There’s 15-25%, depending on the species. The amount of protein in foods such as fish is not the most important thing. The main thing is its quality. Fish can be called ready-to-digest amino acids. This is an excellent dietary product, and even if the fish is fatty, it can be safely eaten. It contains very useful for the human body omega-3 fatty acids. There is a lot of protein in such kinds of fish as: tuna, sardine, salmon, mackerel, anchovies, mullet, and pollack.
Almonds can be considered the vitamin pills of the natural world. In addition to containing heart-healthy HDL cholesterol, almonds also contain huge amounts of fiber, selenium, zinc, magnesium, vitamin E and B and are a rich source of plant protein (about 10 g per 50 g of product). Take some almonds with you to work as a snack, thus saving you from overeating at lunchtime.
13. Roasted tofu
This dish is suitable not only for vegetarians who want to enrich their diet with a lot of protein, but can also be enjoyed by followers of natural meat. 100 grams of this product contains about 8 g of vegetable protein and 1.9 g of carbohydrates, which makes tofu a useful addition to even the most “carnivorous” diets. Tofu is excellent at absorbing flavors, so pan-frying it with spices makes for an extremely appetizing and nutritious low-carb snack.
14. Protein Bars
This kind of snack will ensure that you get your body’s nutrients in quickly just when you need them most. When choosing a protein bar in the store, give preference to the types that do not contain sugar or have minimal sugar (some bars may have more sugar than a bar of chocolate), they should also be free of strange and confusing ingredients and any other misleading information.
Protein from a can can be safely attributed to protein products as well. But there is still a lot of debate as to whether it can be considered a natural product. To clarify the matter, read the article What Protein is Made of.