Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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November 23, 2023
Nutrient density is the ratio of nutrient-rich ingredients to a food’s energy content for the amount that is being consumed. Foods with higher nutrient densities are considered healthier, and using nutrient density scores, foods can be ranked and analyzed. Many foods, especially snacks, are rich in calories but poor in nutrients such as vitamins and minerals. With meats, many are also high in saturated fats, which many people eat too much of. If you are interested in consuming more healthy proteins, the following nine nutrient-dense foods can be incorporated into your diet.
Salmon, which is an oily fish, is extremely high in omega-3 fatty acids, as well as protein, minerals, and vitamins. All these nutrients are essential (every cell in your body requires omega-3 fatty acids), and they can have a positive impact on your eyes, brain, blood vessels, immune system, lungs, and heart. A 100-gram serving of Atlantic salmon offers nearly 25.4 grams of high-grade protein, in addition to vitamins and minerals such as potassium, magnesium, B vitamins, and selenium. Since it has so much protein per serving, it can help you feel full with only a few calories.
Eggs are one of the best sources of protein, and they contain a variety of healthy fats. They are fairly low in calories and high in protein, so eating them can help you feel full throughout the day. Some studies even show that eating eggs for breakfast can assist with weight loss. It is important to note, however, that the majority of an egg’s nutrients, which include lutein, choline, and antioxidants, are in the yolk. The yolk also contains a lot of dietary cholesterol, but unless you’re eating a very large number of eggs, this is generally not a concern. Eggs are so rich in nutrients that they are sometimes referred to as “nature’s multivitamin.” They are also cheap and easy to cook.
Although liver gets a bad reputation and is a somewhat polarizing protein, it is still high in vitamins and minerals. Liver also has the ability to help your body store important nutrients. One 3.5-ounce serving of liver contains a considerable amount of vitamins B12, B5, B6, B2, folate, and niacin, as well as vitamin A, iron, copper, and zinc. It is also a high-quality source of animal protein. Many nutritionists recommend eating liver once a week to enjoy its benefits.
Greek yogurt is one of the tastiest and cheapest sources of high-quality protein. It also contains vitamins A and B12, as well as a significant amount of calcium, zinc, and selenium. An average serving of Greek yogurt contains around 12g of protein (many brands contain more), so you won’t have to worry about feeling full after consuming it. Although there are low-fat versions of Greek yogurt available, they typically contain fewer nutrients than the full-fat version.
Much like Greek yogurt, cottage cheese is high in protein, phosphorus, calcium, and a number of vitamins and minerals. One cup of cottage cheese provides 35g of protein, which is extremely high considering it is relatively low in calories for a dairy product. Cottage cheese is also a wonderful addition to virtually any diet, including vegetarian and keto diets. While many people dislike the taste of cottage cheese on its own, it can also be blended into a variety of dishes to up their protein, or reduce their fat.
Similar to salmon, shellfish, such as crab, shrimp, scallops, and clams are high in protein and very low in calories. They also provide a variety of vitamins and minerals. For example, just one serving of mussels contains nearly 17g of protein. Although shellfish are not as cheap as salmon, you can save some money by purchasing frozen instead of fresh shellfish, which typically provides the same amounts of nutrients. Just be sure the shellfish you purchase is from a sustainable source.
Tofu is popular in Asian countries and among vegetarians, but many don’t know how high in protein it is. It is produced from condensed soy milk and comes in a variety of firmness levels. It is also sometimes used as a meat alternative. Nutritionally, it has a very similar amino acid profile to meats. One 3.5-ounce serving of tofu contains 120 calories, 12g of protein, and a variety of amino acids, iron, vitamins, and zinc.
Lean beef, pork, and poultry are some of the most well-known high-protein foods. They are nutritious protein sources, and they also contain iron, vitamin B12, and vitamin B6. Just be sure to choose lean sources of meat (there are many fattier versions available).
Are you looking for an app that can help you find the healthiest protein sources? The Prospre app can help you identify healthy proteins, generate custom meal plans, and create grocery lists. Learn more about Prospre’s nutrition philosophy here.
