Fitness trainer shares 10 low-calorie foods that contain more protein than a scoop of protein powder

Protein is likely one of the macronutrients that has repeatedly been talked about to be one of many high dietary priorities. Those that are on a weight reduction or muscle-building journey religiously sustain with the day by day goal. One of many go-to protein sources these days has emerged to be protein powders, including a scoop of whey to the protein shake. However whereas protein powder helps to satisfy the day by day protein necessities, different complete meals sources provide quantity of protein too, typically much more. Low-fat Greek Yoghurt is an efficient protein supply, whereas benefitting intestine well being. (Image credit score: Shutterstock) ALSO READ: Health coach reveals 5 methods to ‘get sufficient protein for the remainder of your life’: Determine higher sources to dietary supplements Addressing this, Diarmid Murphy shared in an April 22 publish in regards to the different choices of protein sources. He defined, “Whey is handy, however complete meals can beat it gram for gram on each satiety and nutrient density.” The opposite 10 low-fat foodsHere are the ten low-fat meals sources he shared, together with the protein content material and dietary worth: 1. Egg whitesProtein: 10g per 100g (about 3 giant whites)Energy: 50Pure protein, no fats, tremendous versatile. Add to oats, scrambles, or shakes.2. Canned tuna in waterProtein: 25g per 100gCalories: 110Lean, high-quality protein, excellent for on the go or meal prep.3. Hen breast (grilled or poached)Protein: 30g per 100gCalories: 165Classic for a motive, extraordinarily excessive protein-to-calorie ratio.4. Low-fat cottage cheeseProtein: 11g per 100gCalories: 90Slow-digesting, nice earlier than mattress, and surprisingly filling.5. Canned salmonProtein: 20-25g per 100gCalories: 100-120Great for salads, wraps, or fast meals6. Turkey breast (deli or roasted)Protein: 29g per 100gCalories: 135Lean, low-fat, and simple to prep forward.7. Icelandic SkyrProtein: 11-13g per 100gCalories: 60-70Thicker than Greek yoghurt and normally larger in protein.8. Zero-fat Greek Yoghurt (plain)Protein: 10g per 100gCalories: 60High quantity, excessive satiety – mix it, high it, combine it.9. Cod or haddock (Grilled/Baked)Protein: 20g per 100gCalories: 90Extremely lean fish with stable protein and minimal fats.10. Prawns/shrimpProtein: 24g per 100gCalories: 99Low-calorie, high-protein, and fast to cook dinner.Normally, one scoop is added to a protein shake, typically two. For context, a February 2025 report from Harvard Well being acknowledged that, relying on the model, a single scoop can provide wherever between 15 to 30 grams of protein. However in the event you embody the above-mentioned complete meals sources in your day by day weight-reduction plan, like eggs for breakfast, Greek Yoghurt with berries for mid-morning snacks, low cottage cheese with wholegrain bread for snacks and shrimps for dinner, then you may really attain your protein goal extra holistically. This fashion, you rely extra on pure sources. What needs to be the day by day protein consumption?Protein’s want is day by day, however here is the place the confusion lies- how a lot? Narrowing in on the precise quantity will not be precisely rocket science, because it entails a easy calculation. In accordance with a earlier HT Life-style interview with Dr Pratayksha Bhardwaj, a dietician and weight administration knowledgeable from March 2025, the quantity of protein one wants is dependent upon elements like age, exercise stage, gender, and general well being. She shared these protein suggestions for every group: Normal advice: The Really useful Dietary Allowance (RDA) for protein for the common grownup is about 0.8 grams of protein per kilogram of physique weight. For instance, in the event you weigh 70 kg (154 lbs), you would wish about 56 grams of protein per day.Energetic people: Those that interact in common bodily exercise, particularly energy coaching or endurance sports activities, might have 1.2 to 2.0 grams of protein per kilogram of physique weight to help muscle restore and progress.Pregnant or breastfeeding girls: The protein requirement could improve to about 1.1 grams per kilogram of physique weight.Older adults: As we age, our protein wants could barely improve to assist forestall muscle loss. The advice is round 1.0 to 1.2 grams of protein per kilogram.To learn extra about what occurs in the event you eat an excessive amount of protein, click on right here. It’s higher to record your appropriate protein sources after an in-person session with a well being skilled, contemplating all life-style elements. Be aware to readers: This report relies on user-generated content material from social media. HT.com has not independently verified the claims and doesn’t endorse them. This text is for informational functions solely and never an alternative to skilled medical recommendation.