While yogurt can contribute to daily protein intake, providing about 10 g of protein per 100 g, varying your snack choices can help boost protein consumption and prevent monotony.

Watermelon seeds are a notable alternative. A 100 g serving offers 28,3 g of protein. These seeds are particularly popular during Tet (Lunar New Year), especially in Central and Southern Vietnam. Beyond protein, they are rich in iron, magnesium, potassium, zinc, folic acid, and healthy unsaturated fats. However, due to their high fat and calorie content, those on a weight loss journey should consume watermelon seeds in moderation.

Dried beef is another excellent protein source, with approximately 33,2 g of protein per 100 g. This snack also contains important vitamins and minerals, including iron, calcium, magnesium, phosphorus, zinc, and folic acid. To manage calorie intake, individuals aiming for weight loss should opt for low-sodium, minimally seasoned varieties and limit consumption to about 15-30 g daily. Dried beef can also be mixed with salads to increase fiber content.

Cottage cheese, a soft, unaged cheese made from curds and cream, provides 11,6 g of protein per 100 g. It is a beneficial option for health due to its low calorie and fat content (depending on the type), and it is packed with nutrients such as calcium, magnesium, vitamins, and iodine. Pairing cottage cheese with vegetables is recommended to stabilize blood sugar and control overall calorie consumption.

Edamame, or Japanese soybeans, are well-suited for overweight and obese individuals. They are rich in plant protein, fiber, and beneficial antioxidant compounds. A 100 g serving of boiled edamame offers approximately 11-16 g of protein, along with minerals like iron, magnesium, potassium, and folate. Regular consumption of edamame can help control cholesterol, supporting cardiovascular and bone health.

Tuna is a versatile protein source, with nearly 20 g of protein per 100 g. While it can be prepared in various ways, consuming tuna mixed with salad as a snack provides a low-calorie, low-fat protein boost, aiding in weight loss efforts. It is advisable to eat tuna two to three times per week, not exceeding 270 g weekly, due to its small mercury content which could otherwise be harmful to health.

Anh Chi (Source: Eating Well, Very Health Well)

Photo: Anh Chi, AI, Bui Thuy