What's happening to beef? If you look closely, it's literally filling supermarket shelves now, and prices are reaching record levels. And this coincides with a new wave of interest in wellness, where the keyword is protein.
Beef does have a high nutritional value: Nutritionists typically recommend consuming about 30 grams of protein per meal. “A 3-ounce serving of beef contains about 22 to 25 grams of protein,” explains Maya Feller, M.S., a registered dietitian and founder of Maya Feller Nutrition in Brooklyn. She adds that it’s difficult to directly compare plant and animal proteins: “Plant proteins tend to be higher in fiber, while animal proteins have a different set of vitamins and minerals.”
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However, if you are temporarily giving up beef due to price or other reasons, there are many alternatives with an equally high protein content. Nutritionists advise looking at the diet comprehensively: in addition to protein, the body needs fiber, fermented foods and other nutrients. But if your goal is protein, these products can be an excellent substitute.
9 foods with the highest protein content
Steelhead salmon
If you like dried meat snacks, you have an alternative. Dried steelhead salmon is low in fat and has no added sugar, and contains about 77.3 g of protein per 100 g of product .
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Smoked salmon
For morning bagel lovers, take note: smoked salmon is not only delicious, but also very high in protein. 100 g of the product contains approximately 60.6 g of protein . Just choose options with less salt content.
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Dried seaweed
Protein content varies by species, but dried seaweed (nori or green kelp) typically contains 25–40 g of protein per 100 g , as well as iodine, magnesium, and vitamin C.
High-protein yogurt
The best choice is to stick to natural options, such as Greek yogurt. “It usually has twice the protein of regular yogurt and fewer carbs,” says clinical dietitian Gisela Godson. A serving of this yogurt can contain 25–40 grams of protein , depending on the brand.
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Pork
Lean cuts of pork (such as shoulder or tenderloin) contain about 21 g of protein per 100 g , as well as important vitamins and minerals for daily body function.
Tuna
Canned tuna is all the rage right now. It can contain anywhere from 22 to 50 grams of protein , depending on whether it's canned in water or oil (the oil version usually has more protein).
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Chicken
Another classic alternative is chicken. 100 g of drumstick meat contains about 23.9 g of protein , as well as B vitamins, which are important for metabolism and immunity.
Peanut
Dry roasted peanuts without salt contain approximately 23.2 g of protein per 100 g . And the Valencia variety may have even higher values.
Cheddar cheese
100 g of cheddar cheese contains approximately 23.3 g of protein , as well as calcium and vitamin K, which support bone health.
Bonus: soy
“It's important to combine different sources of protein for a plant-based diet — legumes, nuts, seeds, and whole grains,” says Maya Feller. One of the best options is tofu, a fermented soybean product that is a complete protein and is widely consumed in Japan, particularly in the so-called “blue zones” of longevity.
Based on material from: Vogue.com