So, how do you decide which high protein foods are the best? Simple. You see how much protein the body can absorb from that food. This is called ‘Biological Value’ or BV for short. Every protein food has a BV, each score is out of 100 and the higher the score the better. So, lets see which ones rank the highest.
1. Whole Eggs
Eggs contain approximately 7 grams of protein per medium egg. Eggs can also increase HDL (good) cholesterol levels and lower LDL (bad) levels, resulting in decreased blood pressure – contrary to the belief that they raise bad cholesterol. Eggs are also packed with vitamins and minerals which add to their health benefits.
2. Whey Protein (milk)
Whey Protein is one of the two naturally occurring proteins in milk. The other is casein protein. Whey protein is also the fastest acting protein, in terms of the delivery of the protein and amino acids to the muscles. This makes it particularly important after a workout where your muscles are craving protein to repair and stimulate new muscle growth as soon as possible.
As you can only get approximately of 2 grams of whey protein in a glass of milk, it is extracted from milk into powder supplement form – where you can get on average 20-25 grams of whey protein per serving.
3. Soya Beans
Soya beans are are packed with around 11 grams of high-quality protein per serving. Soya beans are estrogenic, and so can temporarily decrease testosterone levels. But if only eaten on occasions – soya beans can be a nice and filling snack. At around £1.50 per 500g it would cost just over 20p for a serving of soya beans.
4. Cheese (casein protein)
Cottage cheese contains around 28 grams of protein per standard sized pot. Most cheeses wouldn’t be a healthy food source due to the high saturated fat content they contain. Cottage Cheese however is the exception. However, we are here to discuss high protein foods you can eat not the healthiest proteins you can eat. The protein in cheese is named casein protein. Casein protein is a slow-acting protein (opposite to whey) and can take up to 7 hours to be fully digested. This is a perfect protein source before bedtime when you will be sleeping, and can keep your muscles fueled with amino acids throughout the night and keep away midnight cravings.
On average a can of tuna contains around 35 grams of protein. Most fish fillets contain around 20 grams of protein per 100 grams when cooked. Although protein in fish has a lower biological value than rice and defatted soy flour – it makes number 5 spot simply because it is much higher in protein per serving (after all this is the top 5 high protein foods).
Other high protein foods and their biological values
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