According to Health, one large egg provides about 6 g of quality protein, containing all nine essential amino acids. Protein helps maintain and develop muscles, while also promoting satiety. Eggs also offer various nutrients such as B vitamins, choline, and vitamin D, contributing to overall health.

Chicken breast

Approximately 100 g of cooked chicken breast provides over 20 g of protein, making it a lean protein source, low in fat. Chicken breast also contains all nine essential amino acids, along with nutrients like B vitamins, selenium, and choline, which help maintain muscle and support bodily functions.

Chickpeas

A 100 g serving of cooked chickpeas provides 15 g of protein — a healthy plant-based protein that does not lead to excess fat accumulation. This legume is also rich in fiber, manganese, folate, and iron, promoting satiety. Individuals aiming for weight loss can consume roasted chickpeas or add them to soups and stews.

Lean beef

Beef provides 23 g of protein per 100 g serving. It is a protein source that supports muscle gain and fat loss, while also being rich in iron and zinc, which can boost immunity and prevent anemia. According to WebMD, lean, fat-free beef should be pan-fried, steamed, or grilled (without marinating) to help reduce total calorie intake. Consume two to three meals per week, not exceeding 400 g, as this red meat can produce carcinogens when cooked at high temperatures.

Tuna

A serving of tuna contains over 21 g of protein, along with many nutrients such as heart-healthy omega-3 fatty acids, calcium, and vitamin D, which strengthen muscles and bones. Due to the high mercury content in tuna, individuals aiming for weight loss should consume one to two meals per week.

By Anh Chi (Compiled)

Photos: Bui Thuy, AI