Top 10 budget and High Protein foods for Fitness and Health

PROTEIN RICH FOODS UNDER BUDGET

To achieve a good shape and flexible body and mind we must givin your time to both mental and physical fitness. even though we exercise and do workouts everyday on regular basis some does not show up any changes and be in a chaos of quitting workouts .

For all those people ,must remember one thing there will be a way 2 success for everything ,one day definitely you are gonna win but don't forget that failures are the stepping stones to success and be grateful for your failure b'coz u found out the wrong way that shoudn't be repeated again .

Okay coming back to the point here are the list of foods which have high protein content in it.

and there comes the order,

GUAVA FRUIT

Passion fruit is a good source of nutrients, especially fiber, vitamin C, and provitamin A.

A single purple passion fruit contains (1Trusted Source):

• Calories: 17
• Fiber: 2 grams
• Vitamin C: 9% of the Daily Value (DV)
• Vitamin A: 8% of the DV
• Iron: 2% of the DV
• Potassium: 2% of the DV

PEANUTS

Here are the nutrition facts for 3.5 ounces (100 grams) of raw peanuts:

• Calories: 567
• Water: 7%
• Protein: 25.8 grams
• Carbs: 16.1 grams
• Sugar: 4.7 grams
• Fiber: 8.5 grams
• Fat: 49.2 grams
  • Saturated: 6.28 grams
  • Monounsaturated: 24.43 grams
  • Polyunsaturated: 15.56 grams
  • Omega-3: 0 grams
  • Omega-6: 15.56 grams
  • Trans: 0 grams

PANEER

One cup (226 grams) of low fat (1% milk fat) cottage cheese provides the following (1Trusted Source):

• Calories: 163
• Protein: 28 grams
• Carbs: 6.2 grams
• Fat: 2.3 grams
• Phosphorus: 24% of the Reference Daily Intake (RDI)
• Sodium: 30% of the RDI
• Selenium: 37% of the RDI
• Vitamin B12: 59% of the RDI
• Riboflavin: 29% of the RDI
• Calcium: 11% of the RDI
• Folate: 7% of the RDI

SOYA CHUNKS

soybeans are mainly composed of protein but also contain good amounts of carbs and fat.

The nutrition facts for 3.5 ounces (100 grams) of boiled soybeans are :Trusted Source

• Calories: 173
• Water: 63%
• Protein: 16.6 grams
• Carbs: 9.9 grams
• Sugar: 3 grams
• Fiber: 6 grams
• Fat: 9 grams
  • Saturated: 1.3 grams
  • Monounsaturated: 1.98 grams
  • Polyunsaturated: 5.06 grams
  • Omega-3: 0.6 grams
  • Omega-6: 4.47 g
    

CHANNA

• Chickpeas (channa) also provide a variety of vitamins and minerals, as well as a decent amount of fiber and protein.

  A 1-ounce (28-gram) serving provides the following nutrients :

  • Calories: 46
  • Carbs: 8 grams
  • Fiber: 2 grams
  • Protein: 3 grams
  • Folate: 12% of the RDI
  • Iron: 4% of the RDI
  • Phosphorus: 5% of the RDI
  • Copper: 5% of the RDI
  • Manganese: 14% of the RDI

EGG

Hard-boiled eggs are loaded with nutrients, protein and healthy fats. One large hard-boiled egg (50 grams) provides :

• Calories: 77
• Carbs: 0.6 grams

• Total fat: 5.3 grams
• Saturated fat: 1.6 grams
• Monounsaturated fat: 2.0 grams
• Cholesterol: 212 mg
• Protein: 6.3 grams
• Vitamin A: 6% of the Recommended Dietary Allowance (RDA)
• Vitamin B2 (riboflavin): 15% of the RDA
• Vitamin B12 (cobalamin): 9% of the RDA
• Vitamin B5 (pantothenic acid): 7% of the RDA
• Phosphorus: 86 mg, or 9% of the RDA
• Selenium: 15.4 mcg, or 22% of the RDA

 MILK 

The nutritional composition of milk is highly complex, and it contains almost every single nutrient that your body needs.

One cup (240 ml) of whole cow’s milk with 3.25% fat provides :Trusted Source

• Calories: 149
• Water: 88%
• Protein: 7.7 grams
• Carbs: 11.7 grams
• Sugar: 12.3 grams
• Fiber: 0 grams
• Fat: 8 grams

BABANA

The nutrition facts for one medium sized banana 100 grams are:

• Calories: 89
• Water: 75%
• Protein: 1.1 grams
• Carbs: 22.8 grams
• Sugar: 12.2 grams
• Fiber: 2.6 grams
• Fat: 0.3 grams

 CORN

Here are the nutrition facts for 3.5 ounces (100 grams) of boiled yellow corn :Trusted Source

• Calories: 96
• Water: 73%
• Protein: 3.4 grams
• Carbs: 21 grams
• Sugar: 4.5 grams
• Fiber: 2.4 grams
• Fat: 1.5 grams

YOGHOURT 

Nutrition Facts: Yogurt, plain, whole milk — 100 grams

Nutrient	Amount
Calories	61
Water	88%
Protein	3.5 g
Carbs	4.7 g
Sugar	4.7 g
Fiber	0 g
Fat	3.3 g

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