Tilapia is also a good source of Vitamin B12 among other nutrients that are important for the human body. Tilapia, also known as the chicken of the sea or the aquatic chicken because it’s the easiest seafood source to farm, contains 21 to 24 grams of protein in a 3 ounce fillet. In fact, 3.5 ounces of tilapia will cover 4 percent of the iron needed for women from 20 to 50.
It is interesting to note that tilapia has as much calcium as that contained in tuna per 100 mg. Even if you are not a fitness freak, protein intake helps significantly with weight loss and hunger regulation. The information in this article is not intended to provide personal medical advice, which should be obtained from a medical professional. But if you’re aiming for optimal health the individual protein intake varies with activity level, age, current health condition and muscle mass. If you are recovering from an injury, pregnant or breast feeding your protein intake should be higher. List of 30 cheap high-protein food sourcesNon animal protein food sourcesMost protein food sources that are non animal are incomplete protein sources. That means they don’t contain all the amino acids to generate proteins within our body. They have to be combined with other incomplete protein food sources to make the formation of new protein possible. Incomplete sources o protein can also be combined with complete sources of protein which makes later protein formation in our body possible. You should still consider consuming non animal sources of protein since they have lots of other nutrients like phytochemicals, vitamins, minerals and antioxidants that are beneficial for our health.Nuts and seeds1.
Peanut butter, creamy natural peanut butter Photo credit: peanut butter Peanut butter is one of the least expensive and best non animal protein food sources. Only two tablespoons have 8 gr of protein as well as vitamins and minerals like vitamin B-6 and magnesium.
Since it is high in protein it is a food that can make you feel satiated helping weight loss and muscle building. Not only are they full of proteins but also of vitamin E and photochemical like betaine, phenolic acid, choline, arginine.
Also sunflower seeds protect cell membranes, lower bad cholesterol and keep our blood vessels strong and elastic.
Like many non animal protein sources lentils are an incomplete source of protein which means that they don’t contain all essential amino acids needed to generate proteins within our body.
They are packed with 47 gr of protein per cup but also contain lots of fiber and phytochemicals. When we eat beans that have lot’s of fiber our food is processed more slowly making as feel full for longer periods of time. Traditionally beans are combined with rice or nuts in the Mexican cuisine to make them a source of complete protein.
Whey protein powder Photo credit: lasWhey protein powder is a great source of protein and is used as a protein supplement.
It is specially popular with people who work out and need more protein because they want to build muscle. Fish is a very good source of protein without the saturated fats that usually come with meat.
Except being an excellent source of protein cod is also a good source of omega-3 fatty acids, vitamin B6 and 12 being very beneficial for our heart and blood vessel health.
Sole fish is a good source of protein with one serving taking care of half of your daily protein needs.
Snapper fillet Snapper is a good source of complete protein, omega-3 fatty acids and vitamin D.
Canned tuna in water Canned tuna is affordable and a champion when it comes to protein levels- only one cup has 39 gr of protein. Cannend anchovies in oilPhoto credit: tamorlan Anchovies are also a good source of protein with a distinct nutty flavor.
Beef, round top ( Round Steak) Photo credit: Carnivore Locavore Red meat is among the best sources of complete protein for our body but unlike fish it usually comes with high amounts of saturated fats. Beef shank, crosscuts Photo credit: Carnivore Locavore Beef shanks are excellent for soups and a very good source of cheap protein as well.
Beef, ribs, wholePhoto credit: Carnivore Locavore Beef ribs are among the fattier but also the cheapest cuts of complete proteins.
Pork, shoulder Photo credit: Artizone Pork is also a good source of protein but usually with more fat than beef. Cube steak, beefPhoto credit: Artizone Cube steak is one of the less fatty but high in complete protein meat.
Chicken drumsticks Photo credit: Yortow Chicken is a complete source of protein and usually has much less fat than red meat. Chicken liver Chicken liver is high in proteins and an excellent source of vitamin A, iron as well as cholesterol. Here are listed some of the least expensive products from this category which are still very high in protein.26.
Usually all the added flavors have added sugar as well which makes them packed with more calories but the same amount of protein.
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Bicycle crunch exercise reps