Is Chicken Really the Best Source of Protein? Written by Steven Toplis
An important part of a balanced, healthy diet is protein. It plays a key role in post-workout recovery and the general repair of your body day-to-day, it boosts your immune health, provides energy and is more likely to keep you feeling fuller. Protein is one of the most vital nutrients for your health. You can obtain it best from the foods you eat.
Chicken has long been held up as one of the best sources of protein, with 100g of skinless chicken providing over 30g of protein; it is a high protein food that is almost fat-free. However, is chicken the go-to source of protein out there? We attempt to find out….
Chicken Breast Chicken is one of the commonly consumed meats, popular among fitness enthusiasts because it’s a great source of protein. High protein foods such as chicken and chicken breast in particular can help you to reach your health and fitness targets, such as building muscle, maintaining muscle and losing weight. A typical chicken breast has 165 calories per 100 grams and 31g of protein. 80% of its calories come from protein, while 20% come from fat. Its high protein and low calorie content mean you can eat more chicken without worrying too much about overconsuming on calories.
Eggs Whole eggs are some of the healthiest and most nutritious foods you can find. They are packed with vitamins, minerals, healthy fats, antioxidants which boost eye health and brain nutrients which we don’t consume enough of.Whole eggs are high in protein but egg whites in particular are almost pure protein. A 100g serving of egg whites give you 11 grams of protein and only 52 calories, so they’re a great source of nutrients without clocking up on the calorie front.
Turkey Breast Turkey is a lean source of protein that rivals chicken in the nutritional stakes, with the breast being the leanest part of the bird. 100g provides 29g of protein and 189 calories, while turkey is also high in niacin, vitamin B6, phosphorus and zinc. It’s also high in tryptophan, an amino acid that helps to regulate sleep. It is a precursor to melatonin, a hormone that’s involved in controlling your sleep-wake cycle. Increasing your intake of tryptophan has been shown to promote better sleep in a number of studies.
Cottage Cheese Cottage Cheese has enjoyed something of a resurgence in recent years, thanks to more people discovering its nutritional benefits, and this is a trend that’s expected to continue. The 1970s staple has become a source of key nutrients for bodybuilders, athletes and health-conscious eaters alike. This type of cheese is low in fat and calories, while being full of calcium, phosphorus, magnesium, vitamin B12 and a host of other nutrients. 100g of cottage cheese provides you with 11g of protein and just 98 calories.
Greek Yogurt Greek yogurt, also known as strained yogurt, is a very thick variety of yogurt. It has a rich, creamy texture and is packed with a number of nutrients. Low-fat Greek yogurt has just 54 calories per 100g serving and 10g of protein. It’ll keep you going for longer and you can eat plenty of it without worrying about overindulging on calories, fats or sugars.
Seitan If you’re vegetarian or vegan, you will of course be looking to source your protein from non-meat and dairy foods. Seitan is one of the best vegan and vegetarian sources of protein. Made from gluten, it is a nutritious meat substitute that resembles the look and texture of meat when cooked. It contains 25g of protein per 100g and 118 calories, is low in fat and can be used in a variety of dishes. It can be pan friend, grilled or baked, therefore it’s a versatile option to try.
Oats Oats are some of the healthiest grains you can buy. 100g of oats contain 16.9g of protein and, while it might be a little more in terms of calories at 389 per 100g, a typical serving of oats is half of that. Oats are packed with healthy fibres and nutrients such as magnesium, vitamin B1 and manganese.
Lean Beef Lean beef is a delicious source of protein and other key nutrients. It is loaded with iron, vitamin B12, zinc, selenium, iron, niacin and vitamin B6. 100g of lean beef contains just 188 calories and an impressive 32.4g of protein. Lean beef is a versatile addition to your diet; turn it into meatballs, chilli, Bolognese or add to healthy pies for a rich, flavourful meal.
Tuna Tuna is a popular fish but many people are unaware of its nutritional benefits. It is flavourful, making it a great addition to a wide variety of dishes, but it is also low in fat and calories, leaving you a lot of protein. 100g of canned tuna contains 109 calories and 24.9g of protein. Like other fish, tuna is high in a number of nutrients including selenium and vitamin D, while being a good source of omega 3 fatty acids.Whey Protein
Supplements Protein supplements are a useful option for when you’re short on time and unable to cook.
Whey protein
is a type of high quality protein sourced from dairy foods, which is effective at helping to build muscle mass and can also help with weight loss. The nutritional levels vary between brands, but a 100g serving can offer in the region of 58g of protein, just 1.2g of fat and 359 calories. It is best enjoyed as a shake, or added to smoothies or breakfast porridge for an added protein hit.
Conclusion There are a wide range of foods on the market that will provide you with ample protein for your healthy living needs. It is advised that as a part of a healthy diet, you include a good amount of protein to aid everything from body repair to satiety after eating. Foods such as turkey breast, lean beef and tuna have shown themselves to be great protein options that don’t affect your macros too badly.
However, pound-for-pound chicken still comes out on top. It has a good amount of protein per serving, while being lean and lower in calories than the likes of turkey breast and lean beef.
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