101 High Protein Foods To Build Muscle and Shed Fat
Are you looking to build muscle mass and shed fat? Look no further! Protein is the key component to any well-rounded fitness plan, and we’ve got the ultimate list of high protein foods for you to fuel your workouts and help you achieve your fitness goals.
But before we jump into the list, we’ll cover the basics. What exactly is protein, and why is it so important to include in your diet? We’ll also guide you through how much protein you need daily and the best sources of protein for your meals.
From chicken breast to cottage cheese, you’ll have a variety of protein-packed foods to choose from in this comprehensive list. So let’s dive into 101 high protein foods to help you achieve your fitness goals.
What is Protein?
Protein is an essential nutrient that plays a vital role in building and repairing body tissues, producing hormones and enzymes, and providing energy.
High Protein Foods is made up of amino acids, which are the building blocks of protein, and is found in many foods such as meat, fish, eggs, nuts, and legumes.
Protein powders have become popular among athletes and bodybuilders and can be made from both plant and animal sources such as whey, casein, egg, soy, rice, hemp, and peas.
The key to building muscle and losing weight is to consume a sufficient amount of protein-rich foods, preferably from whole food sources.
Eating a balanced diet including plenty of protein can help to optimize athletic performance, promote recovery and muscle growth, and support overall health and wellness.
Why Should Protein Be Included In Your Diet?
Protein plays a vital role in building muscles and shedding fat. It is an essential macronutrient that the body requires in bigger quantities, as it can neither be stored nor produced by the body on its own. Therefore, it’s critical to add protein-rich foods like lean meat or fish, poultry, nuts, and legumes to your diet.
Eating high-quality protein foods can specifically help older people maintain muscle mass and strength. Besides, consuming protein in small portions throughout the day is more beneficial than consuming it in a single meal.
Jerky is a popular high-protein snack that contains even more protein than chicken and more vitamin B12, which helps your body to metabolize proteins and fats.
While protein is essential for muscle growth and repair, it’s not necessary to take in extra protein if you are weight-training, as muscle growth is stimulated through exercise.
How Much Protein Do You Need In a Day?
The amount of protein needed in a day varies for individuals, but as a guideline, 1.0-1.6 grams of protein per kg of body weight is considered sufficient for adults to maintain and build muscle mass.
Luckily, there are several high protein foods such as jerky and tofu, that can help you meet your daily protein requirements.
For busy people, jerky is a convenient and ideal protein source, with 10g of protein per 30g portion. Tofu, on the other hand, contains 8g of protein per 100g and is low in calories, making it perfect for those with a low-calorie diet.
Creative ideas to add tofu to your diet include blending silken tofu into soups or stews for an undetectable protein punch. Vietnamese tofu lettuce wraps are an excellent option for maximizing protein intake.
With a variety of high-protein options to choose from, anyone can build muscle and shed fat!
What Foods Are The Best Source of Protein?
Protein is an essential building block for muscle growth and repair. There are plenty of foods that are great sources of protein, allowing you to build muscle and shed fat simultaneously.
Legumes such as lentils are a versatile source of protein, providing up to 12g per 50g serving. Meanwhile, tofu is also an excellent source of protein, with 8g per 100g.
Prawns not only have 15g of protein per 100g, but also come packed with essential micronutrients like B vitamins and iron that play a crucial role in the blood clotting process.
Jerky is also a great source of protein, with 10g per 30g portion, which is more than double the amount of vitamin B12 that you’d find in chicken. By incorporating these protein-rich foods into your diet, you can easily build muscle and lose fat.
List of High Protein Foods
Protein is one of the essential nutrients required by the human body. Whether you’re looking to build muscle or shed fat, a high protein diet is always an excellent way to start.
Some of the most popular animal-based protein sources include whey, casein, and eggs, which can be found in protein powders. Vegetarian foods such as tofu, beans, lentils, yogurt, milk, cheese, green peas, nuts, seeds, and whole grains are also an exceptional source of protein.
For vegans, the most popular high protein
foods include legumes, high-protein vegetables, and plant-based proteins such as pea, pumpkin seed, and soy. High protein meats, such as chicken, beef, pork, lamb, and bison, are also excellent for people who consume meat. Lentils are another excellent plant-based protein source, providing 12g of protein per 50g serve.
Eating protein-rich foods will help you feel fuller for longer, which could help you limit your daily calorie intake and maintain a healthy weight.
To make it more detailed, here are all the high protein rich foods that you can add in your diet.
1. Chicken Breast
Chicken breast is a highly popular and readily available source of high-quality protein. A 3-ounce roasted, skinless chicken breast provides 27 grams of protein and 140 calories.
It is rich in vitamins, minerals, and amino acids. Chicken breast is a great source of Niacin, vitamin B6, and essential minerals like selenium and phosphorus.
Boneless and skinless chicken breast offers around 31 grams of high protein per 100 grams, making it an ideal choice for those looking to add muscle mass.
While it may have a slightly lower protein content than beef or cod per serving size, it remains a delicious and excellent source of protein that can be enjoyed in a myriad of ways.
2. Turkey Breast
Turkey breast is a great source of high-quality protein for building muscle mass and shedding fat. With 24.6 g of protein per 100 g, it is also a low fat option.
Around 85 grams of turkey breast contains 26 grams of protein, making it an ideal food for muscle building.
Turkey and chicken are both rich in lean protein, with chicken providing 32 g of high protein per 100 g and turkey providing 30.1 g of high protein per 100 g.
Additionally, turkey is rich in several essential vitamins and minerals, including selenium and B vitamins. Consider including turkey breast in your diet as a protein-rich addition to your meals.
Steak is an excellent source of protein, and many cuts contain up to 32g of high protein per serving. Among them, beef skirt steak is especially high in protein, with 26.7g of protein per 100g.
Other meats such as chicken, lamb, and pork also contain significant amounts of protein, ranging from 20-30g per 100g.
Lean beef is a great option for those on a low-carb diet, with 25g of protein and only 186 calories per 3-ounce (85-gram) portion. However, it’s essential to cook steak properly to avoid any food-borne illnesses.
Make sure that the steak is cooked thoroughly before consuming.
4. Pork Chops
Pork chops are an excellent source for those looking to add protein to their diet. In every 8oz chop of pork, you can get up to 53 grams of protein, making it a high-protein food.
Lean pork chops are an extra-lean cut of meat, providing 22.4 grams of protein per 100 grams.
Pork chops are among the top 100 foods per gram for high-protein content, on par with poultry, fish, game meat, and beef.
Chicken breast and lean steak provide 30 grams of protein per 100 grams, while fatty steak and pork provide 20-23 grams and 20-22 grams, respectively.
You can save time while meeting your protein requirements by cooking an extra portion of roasted or grilled meat. So, add a pork chop to your diet for optimal protein content.
Cod is an excellent source of protein for people looking to build muscle and shed fat. It is a lean white fish with protein accounting for 89% of calories making it a great source of protein.
100 grams of dried cod has 63 grams of protein which makes it a preferred choice for muscle building.
Protein is vital for building and repairing muscles, and cod is an excellent source of protein. It is low in fat compared to meat, which makes it a healthier alternative.
For people seeking to eat clean, cod is one of the best protein sources available. 100 grams of cod provides 20 grams of protein, making it a great source of protein for individuals looking to burn fat.
6. Fresh Tuna
Fresh tuna is an excellent source of protein, with one 6oz steak packing 32g of protein. It is also rich in omega 3 fatty acids and other valuable nutrients, making it a great choice for anyone looking to build muscle and shed fat.
Canned mackerel is another high-protein fish, providing up to 60g of protein per 15oz can.
Tuna is a lean fish with minimal fat and is low in calories, making it an ideal food for weight loss or muscle building. Additionally, there are other types of fish high in protein, including salmon, tilapia, cod, and shrimp.
Add tuna, along with other sources of high-quality protein, to your diet to see the results you desire.
7. Lean Beef
Lean beef is an excellent source of protein, and a 3-ounce portion of it contains approximately 25 grams of protein.
Besides, grass-fed lean beef can provide approximately 22 grams of protein per 3-ounce serving. Not only that, but lean beef is also packed with other essential minerals, including iron, zinc, vitamin B12, and B vitamins. Beef jerky is another concentrated form of beef that can provide a whopping 33.2g protein ounce per 100g portion.
Therefore, consuming lean beef is an ideal option for people prioritizing a high protein intake while following a low-carb diet. However, it is recommended to avoid frequently consuming processed meats, as they may contain harmful additives that can jeopardize health.
8. Egg Whites
Egg whites are a fantastic source of protein, with one large egg white containing around 3.6 grams of protein.
They are also low in calories and fat, making them an excellent option for weight-loss diets. In fact, many fitness enthusiasts and bodybuilders swear by consuming egg whites as part of their daily protein intake.
With the versatility of egg whites, from omelets to egg white salad sandwiches, there are numerous ways to incorporate them into your meals.
Try adding them to your meal plans to increase your protein intake and fuel your body with essential nutrients.
9. Red Meat
Red meat, such as beef, lamb, and pork, is a great source of protein, with a 3-ounce serving containing approximately 22-26 grams of protein.
It also contains essential nutrients like iron, zinc, and vitamin B12. However, it is recommended to consume red meat in moderation as it is high in saturated fat and can increase the risk of certain health conditions, such as heart disease.
Choosing lean cuts of red meat or grass-fed options can help make it a healthier protein option. Additionally, incorporating plant-based sources of protein, such as beans and lentils, can also be beneficial for overall health.0
10. Protein Supplements
Protein supplements, such as whey protein powder, are a convenient and quick way to add protein to your diet.
They are easy to consume and can be added to smoothies or blended into a post-workout shake. Normally, one scoop of Whey protein contains from 21gms – 30gms of pure protein (depending on the size of the scoop and brand).
Whey protein powder is derived from milk and contains all essential amino acids, making it an excellent source of protein.
Other popular protein supplements include soy protein, pea protein, and hemp protein.
While protein supplements can be a helpful addition to your diet, it is important to remember that they should not replace whole food sources of protein, such as meats and legumes. Always check the ingredients and choose high-quality, reputable brands for best results.
Mackerel is an excellent source of complete protein, with a 15 oz can providing an impressive 60g of protein.
A fillet weighing 112-gram offers around 21 grams of protein. Filleted or canned versions of mackerel are a quick and tasty way to get a protein hit, with every 100g serving providing 20g of protein.
Mackerel is also rich in vitamin D and B12 and high in omega-3 fatty acids, making it a perfect inclusion in your diet if you want to improve your bone density and muscle mass.
Additionally, consuming mackerel can help improve your satiety levels, support your weight loss efforts, and protect against bone/muscle loss.
So, if you’re looking for a high-protein food to add to your meals, mackerel is a great option.
Tilapia is a popular choice for people looking to build muscle and shed fat. It is an affordable fish that is low in calories and contains a good amount of protein.
Tilapia also contains important vitamins and minerals like B-vitamins, selenium, phosphorus, and potassium.
A serving of tilapia is a great low-calorie way to add protein to your diet. While it has a higher omega-6 to omega-3 ratio than other types of fish, the amount of omega-6 in a serving of tilapia is not enough to be a cause for concern.
One fillet (87 grams) of tilapia contains 23 grams of protein and only 111 calories, making it an excellent option for those on a low-calorie and high protein diet.
Flounder is a great high-protein, low-fat option for those looking to build muscle and shed fat. With 18g of protein in every 1oz (28g) serving, it is an excellent source of this vital nutrient.
In addition to protein, flounder contains vitamin B12, potassium, magnesium, selenium, and other essential nutrients that can help support overall health.
Flounder is also an excellent source of omega-3 fatty acids, which can help to reduce inflammation and promote heart health.
According to the USDA, 100g of flounder contains 19.9g of protein, making it a great choice for those looking to add more protein to their diet. Additionally, dried flounder is a great source of protein, making up 63% of its calories.
If you are looking for high protein foods to build muscle and shed fat, then haddock is your answer.
A 100g serving of haddock contains 20g of protein, which makes it a potent source of high-quality protein.
Not only that, but it is also a great source of B vitamins, magnesium, zinc and potassium. Haddock is low in fat and contains only 0.2g of fat per 100g.
In fact, it is one of the most nutritious fish sources of protein, containing more protein than shrimp, crab, clams, lobster, mussels and scallops.
Haddock is a highly recommended food for those who want to build muscles while keeping their body fat low.
15. Rainbow Trout
If you’re looking for a healthy source of protein, rainbow trout can be a great option. A serving of 3.5 ounces of rainbow trout provides 20 grams of protein, making it a great way to build muscle and shed fat.
Besides, it is an excellent source of essential vitamins and minerals, such as omega-3 and omega-6 fatty acids, iron, choline, vitamin B12, vitamin D, and selenium.
Other high-protein fish include tuna, salmon, whey protein, and dried fish, which can provide a rich source of protein with added vitamins and minerals.
Whether you’re looking for a light and healthy meal or a source of protein to fuel a workout, rainbow trout can be a great choice.
Tempeh is a high-protein food that contains about 19g of protein per 100g. The food is a great source of probiotics, antioxidants, isoflavones, manganese, copper, phosphorus and magnesium that aid in improving digestion.
Tempeh is a more expensive source of protein compared to other plant proteins, costing €0.53 per gram. If you’re looking for a protein substitute, try adding Tempeh to your diet.
Tempeh contains about 20g of protein per 3-ounce serving and is therefore a great meat replacement option for vegetarians and vegans.
It’s also extremely versatile in cooking, and can be used in a variety of dishes such as vegan Tempeh burgers and Tempeh lettuce wraps.
17. Soy Milk
Soy milk is a delicious and healthy alternative to dairy milk that can provide about 8g of high protein per cup. It contains all the essential amino acids that our body needs to function properly.
Soy milk is also an excellent source of magnesium, calcium, vitamin D, fiber, and iron. If you’re lactose intolerant or vegan, soy milk can be a great option for you.
You can drink it on its own as a snack, use it in smoothies, or add it to your coffee or tea. Try the flavored varieties like vanilla or chocolate for a tasty treat.
Don’t forget to check the label for added sugars and artificial flavors.
While you may think of cocoa as a dessert ingredient, it actually contains a surprising amount of protein – about 1.5g per tablespoon.
Cocoa is also rich in antioxidants, which can help protect your cells from damage. Choose unsweetened cocoa powder for the most health benefits and try adding it to your smoothies or yogurt for a delicious protein boost.
Just be mindful of portion sizes as cocoa can be high in calories.
19. Cheddar Cheese
Cheddar cheese is a popular ingredient in many dishes and contains a good amount of protein – about 7g per ounce. It’s also a good source of calcium and vitamin D, which are important for strong bones.
However, cheddar cheese is high in saturated fat and cholesterol, so it’s important to consume it in moderation.
Try adding a small amount to your salads or sandwiches for a tasty, protein-packed addition. Look for reduced-fat options if you’re trying to watch your weight.
20. Pumpkin Seeds
Pumpkin seeds may be small, but they pack a protein punch with about 5g of protein per ounce.
They’re also a good source of magnesium, which is important for bone health and regulating blood sugar levels. You can roast them for a tasty snack or sprinkle them over salads and yogurt for a crunchy, protein-filled topping.
Just be mindful of portion sizes as they can be high in calories.
21. Nutritional Yeast
Nutritional yeast is a popular ingredient among vegans and vegetarians due to its high protein content – about 2g per tablespoon.
It’s also a good source of B vitamins, which are important for energy metabolism. Nutritional yeast has a nutty, cheesy flavor and can be used as a substitute for cheese in various dishes.
Add it to popcorn, pasta, or even use it in a dairy-free cheese sauce for a delicious, protein-packed meal.
Seafood is an excellent source of high-quality protein, with many types of fish containing about 20g of protein per 3.5 ounces.
In addition to protein, seafood is also high in omega-3 fatty acids, which have been shown to have numerous health benefits, including reducing inflammation and improving heart health.
Some great options to add to your diet include salmon, tuna, shrimp, and lobster. Just be sure to choose responsibly sourced seafood to reduce the environmental impact.
Mussels are another type of seafood that are high in protein, with about 20g of protein per 3.5 ounces.
They’re also a good source of zinc, which is important for immune health and wound healing. Mussels can be cooked in a variety of ways, including steaming, grilling, or adding to paella or pasta dishes for a protein-packed meal.
Plus, they’re an affordable and sustainable option compared to other types of seafood.
Another seafood option high in protein is prawns, also known as shrimp. Prawns contain about 20g of protein per 3.5 ounces, along with other essential nutrients like vitamin B12 and selenium.
They can be enjoyed in various dishes, from stir-fries to salads to pasta dishes. Just be mindful of the cooking method, as deep-frying can add unnecessary calories and fat.
Sauteing or grilling prawns is a healthier option.
For those following a vegetarian or vegan diet, seitan is a great source of protein. Made from wheat protein, seitan contains about 25g of protein per 3.5 ounces.
It can be used as a meat substitute in various dishes, such as stir-fries, sandwiches, and even as a pizza topping. Seitan is also low in fat and carbohydrates, making it a healthy addition to any meal.
26. Quorn Mince
Quorn mince is another vegetarian alternative to meat that’s packed with protein.
Made from mycoprotein, quorn mince contains about 14g of protein per 3.5 ounces, along with fiber and other essential nutrients.
It can be used in place of beef mince in many dishes, including spaghetti bolognese, chili con carne, and shepherd’s pie.
Plus, it’s low in saturated fat and cholesterol, making it a heart-healthy choice.
Parmesan cheese is a delicious and rich source of protein, with about 42g per 3.5 ounces.
It’s also a good source of calcium and other nutrients like vitamin A and phosphorus.
Sprinkle grated Parmesan over salads, pastas, or roast vegetables for an added protein boost and umami flavor.
However, be mindful of portion sizes, as Parmesan is high in calories and sodium.
Stilton cheese is a flavorful option for those looking to boost their protein intake.
With about 23g of protein per 3.5 ounces, Stilton is also a good source of calcium and vitamin B12.
Enjoy a small portion of crumbled Stilton on crackers or salad for a satisfying and protein-packed snack.
However, like all cheese, it’s high in calories and fat, so enjoy it in moderation.
Mozzarella cheese is a popular choice for its mild flavor and versatility.
It’s also a great source of protein, providing about 22g per 3.5 ounces. Mozzarella is low in calories and fat compared to other cheeses, making it a healthier option. Use it in pizzas, sandwiches, or pasta dishes for a delicious and filling meal.
You can also add sliced mozzarella to salads for a protein boost.
Pistachios are a great high protein snack, with about 6g of protein per 1 ounce serving.
They are also a good source of healthy fats, fiber, and antioxidants. Enjoy them as a solo snack, or sprinkle them over salads, yogurts, or oatmeal for a crunchy burst of protein.
However, keep in mind that they are high in calories, so limit your portion sizes.
31. Cashew Nuts
Cashew nuts are another great source of protein, providing about 5g of protein per 1 ounce serving.
They are also a good source of healthy fats, fiber, and vitamins like magnesium and vitamin K.
Enjoy them as a snack or use them to make a creamy cashew cheese to add to your meals. However, be aware that they are high in calories, so consume in moderation.
32. Brazil Nuts
Brazil nuts are one of the richest sources of dietary selenium and are also packed with protein, providing about 4g per 1 ounce serving.
They are also a good source of healthy fats, fiber, and vitamins like magnesium, phosphorus, and zinc.
Enjoy them as a snack or chop them up to add in baked goods or granola for a protein boost. However, remember that like all nuts, they are high in calories, so watch your portion sizes.
Peas are a plant-based source of protein, with about 8g of protein per 1 cup serving.
They are also rich in fiber, vitamins, and minerals like vitamin C, vitamin K, and iron.
Use them in soups, stews, or salads for a vegetarian protein boost or cook them as a side dish to complement your meals.
Additionally, peas are low in calories and fat, making them a healthy addition to your diet.
Natto is a traditional Japanese food made from fermented soybeans and is a good source of protein, providing about 17g per 3.5 ounce serving.
It is also a rich source of vitamin K2, which is important for bone and heart health. Enjoy it as a breakfast food with rice or as a topping for salads or sushi rolls.
However, natto has a strong flavor and slimy texture, so it may not be everyone’s favorite.
Kefir is a fermented dairy beverage that is high in protein, providing about 8g per 1 cup serving.
It is also a good source of calcium, probiotics, and vitamin B12.
Enjoy it plain or mixed with fruit for a tasty and nutritious drink or use it as a base for smoothies or salad dressings.
However, if you are lactose intolerant or have a dairy allergy, kefir may not be the best option for you.
36. Liver (Chicken or Beef)
Liver is a nutritional powerhouse, providing about 20g of protein per 3.5 ounce serving of beef liver and about 29g per 3.5 ounce serving of chicken liver.
It is also a good source of vitamins and minerals like vitamin A, iron, and zinc.
Though not everyone enjoys the taste, liver can be cooked in a variety of ways to make it more appealing.
Try it pan-fried with onions or diced up and added to meatloaf or chili for a protein and nutrient boost.
However, keep in mind that the liver is high in cholesterol, so it should be consumed in moderation as part of a balanced diet.
Salmon is a highly recommended protein source for people looking to build muscle or shed unwanted fat.
It is known for its elevated protein content, as a 3.5-ounce serving is capable of providing nearly 20 grams of protein.
Wild-caught salmon, specifically, is a great choice, as it can contain up to 17 grams of protein per 3-ounce serving along with omega-3, vitamins, and minerals.
Additionally, canned mackerel can also supply a considerable amount of high protein. A 15-ounce can of mackerel can provide as much as 60 grams of complete protein.
If you’re not a fan of canned fish, you can alternatively go for dried fish like cod, halibut, haddock, or flounder, which supply up to 18 grams of protein per ounce.
Whatever your preference, fish is an excellent option for those seeking a high-protein diet.
Perch is one of the healthiest choices for muscle-building and fat-shedding diets, as it is an excellent source of protein.
It contains over 20g of protein per 100g of cooked fish.
Perch is a lean fish and has minimal fat, making it a fantastic source of protein for individuals who are trying to shed fat or maintain muscle mass.
Perch is also a complete protein, which means it contains all of the essential amino acids that the human body needs to function correctly.
Perch can be included in salads, sandwiches, and snacks, but must be paired with low-calorie condiments. Perch is a versatile food – it is perfect for vegetarians, vegans, and those following standard diets.
Halibut is an excellent source of high-quality, complete protein.
Half a fillet provides 36 grams of protein, while 100 grams of halibut offers 23 grams of protein.
Additionally, halibut is packed with omega-3 fatty acids, vitamins B3, B6, and B12, and minerals like magnesium, phosphorus, and potassium.
Despite its many benefits, halibut should not be consumed frequently due to its high mercury levels.
Nevertheless, if consumed in moderation, halibut can help you build muscle, shed fat, and provide essential nutrients required by your body.
So include in your diet some steamed or grilled halibut for a healthy dose of muscle-building protein.
Anchovies are a great protein source rich in omega 3 oils, B vitamins, and calcium.
They are an affordable protein source, but comparatively have a lower protein content compared to other sources like olive oil at €0.23 per gram of protein.
Besides anchovies, some good sources of protein are mackerel, chicken, beef, pork, lamb, eggs, soy, fish, shellfish legumes, and Greek yogurt. Mackerel, for one, is a fantastic protein source as one 15oz can of it provides 60g of complete protein.
No matter your dietary preferences, incorporating high protein foods into your diet can help build muscle, increase satiety, and shed fat.
41. Cottage cheese
Cottage cheese is an excellent source of protein, with plain low-fat varieties containing 2% fat and a whopping 38% protein.
It is easy to consume and requires no preparation. Cottage cheese is also an excellent source of calcium.
Its mild flavor and creamy texture make it a versatile ingredient in cooking too. It can be added to smoothies or used to make sauces for added thickness and creaminess.
It can be consumed as a snack or added to meals for an extra protein boost. Cottage cheese is an absolute must-have in the diet of anyone looking to build muscle and shed fat.
Sardines are a powerhouse of protein and healthy fats, making them an excellent addition to your diet.
One 3.75oz can of sardines contains around 23g of protein, 13g of healthy fats, and several essential nutrients like calcium, Vitamin D, and Vitamin B12.
They are a budget-friendly protein source and can be consumed as a snack or used in salads, sandwiches, or pasta dishes.
Sardines also contain Omega-3 fatty acids, which have anti-inflammatory properties and can help lower the risk of heart disease.
So if you want to increase your protein and healthy fat intake, sardines are a delicious and nutritious option to consider.
Tofu, also known as bean curd, is a versatile and nutritious protein source that can be used in various dishes.
One block of tofu (200g) contains around 20g of protein and is low in saturated fat and calories.
It can be sliced, crumbled, or mashed and used in soups, stir-fries, salads, or sandwiches.
Tofu also absorbs flavors well, making it a great ingredient to use in marinades or spice blends.
It is an excellent source of calcium, iron, and other minerals that are essential for good health.
Tofu is a great plant-based protein option for vegetarians, vegans, or anyone looking to lower their meat intake. Incorporate tofu into your diet for a healthy and delicious protein boost.
Edamame beans are a tasty and convenient protein-rich snack that you can enjoy on the go.
These young soybeans are typically boiled or steamed and can be eaten as a snack or added to salads, stir-fries, or rice dishes.
One cup of edamame contains about 17g of protein and is also a good source of fiber, iron, and Vitamin C. Edamame is particularly popular among Japanese cuisine lovers and can be found in many sushi restaurants.
They are also a great plant-based protein option for vegetarians, vegans, or anyone looking to incorporate more plant-based protein into their diet.
So next time you’re looking for a protein-rich snack, try some edamame beans!
45. Greek Yogurt
Greek yogurt is a delicious and nutritious way to boost your protein intake while also satisfying your sweet tooth.
One cup of plain, nonfat Greek yogurt contains around 23g of protein, making it an excellent source of lean protein.
Greek yogurt is also low in fat and contains probiotics that are beneficial for gut health.
You can enjoy Greek yogurt on its own, mixed with fruits or nuts, or use it as a substitute for sour cream or mayo in recipes. It’s a versatile ingredient that can be used in both sweet and savory dishes.
Greek yogurt is a great option for anyone looking for a healthy and protein-rich snack to add to their diet. So why not switch out your regular yogurt for some creamy and rich Greek yogurt.
46. Canned Tuna
Canned tuna is a convenient and affordable source of protein that can be used in a variety of dishes.
A 3-ounce serving of canned tuna in water contains about 20g of protein and is low in fat and calories.
You can use canned tuna to make a quick and easy tuna salad, or add it to pasta dishes, sandwiches, or wraps.
Tuna is also a good source of omega-3 fatty acids, which are beneficial for heart health. When buying canned tuna, look for the words “skipjack” or “albacore” on the label, as these types of tuna are lower in mercury levels.
So if you’re looking for a budget-friendly, protein-packed ingredient to add to your meals, consider incorporating canned tuna into your diet
Lentils are a nutritious and versatile plant-based protein source that can be used in a variety of savory dishes.
A half-cup serving of cooked lentils contains around 9g of protein and is also a good source of dietary fiber, iron, and folate.
Lentils can be used in soups, stews, salads, and curries. You can also use lentils as a vegetarian substitute for ground meat in dishes like tacos or sloppy Joes.
Lentils come in different colors, including brown, green, and red, and each type has a slightly different flavor and texture. So if you’re looking to incorporate more plant-based protein into your diet, lentils are a great option to consider.
48. Black beans
Black beans are another excellent source of plant-based protein that is also rich in fiber and several vitamins and minerals.
A half-cup serving of cooked black beans contains around 8g of protein, making it an excellent option for vegetarians and vegans.
You can use black beans in a variety of dishes, including salads, soups, and tacos. Black beans can also be mashed and used as a vegetarian substitute for ground meat in dishes like burgers and meatballs.
So if you’re looking to add more plant-based protein to your diet, stock up on some black beans.
Shellfish, such as shrimp, crab, and clams, are an excellent source of high-quality protein, as well as several essential nutrients like vitamin B12, iron, and zinc.
A 3-ounce serving of shrimp contains around 18g of protein, making it a great option for a high-protein, low-fat meal.
You can use shellfish in a variety of dishes, including stir-fries, pastas, and salads. Just be sure to choose wild-caught or sustainably farmed shellfish, as some types can contain high levels of contaminants.
So if you’re looking for a delicious and nutritious source of protein, consider adding some shellfish to your next meal.
50. Poultry, Dark Meat
Poultry, particularly the dark meat like chicken thighs and drumsticks, is an excellent source of protein.
A 3-ounce serving of cooked chicken thighs contains around 22g of protein, making it a great option for those who follow a low-carb or paleo diet.
Poultry also contains several vitamins and minerals, including vitamin B12, niacin, and selenium. You can use dark meat poultry in a variety of dishes, including stews, curries, and roasted dinners.
Just be sure to opt for organic or free-range poultry, as it’s generally higher in nutrients and lower in harmful additives.
So if you’re looking for an easy and versatile protein source, consider adding some dark meat poultry to your diet.
51. Garbanzo Beans
Garbanzo beans, also known as chickpeas, are a popular legume that are high in protein and fiber.
A 1/2 cup serving of cooked garbanzo beans contains around 7g of protein, making it a great option for vegetarian and vegan diets.
These beans can be used in a variety of dishes, such as salads, stews, and hummus.
In addition to protein, garbanzo beans also contain several essential vitamins and minerals, including iron, folate, and magnesium.
So if you’re looking for a nutritious and filling plant-based protein source, grab some garbanzo beans on your next grocery run.
52. Kidney Beans
Kidney beans are another popular legume that’s packed with protein, fiber, and several essential nutrients.
A 1/2 cup serving of cooked kidney beans contains around 8g of protein and 7g of fiber. These beans can be used in a variety of dishes, including chili, salads, and soups.
Additionally, kidney beans are a great source of iron, potassium, and folate.
So if you’re looking for a plant-based protein source to switch up your diet, consider adding some kidney beans to your meals. It’s an affordable and versatile ingredient that can boost your protein intake.
Shrimp is a delicious and versatile seafood that’s also high in protein.
A 3 oz serving of shrimp contains around 18g of protein, making it a great addition to salads or as a main dish with some roasted veggies.
Shrimp is also low in calories and fat, and is a good source of omega-3 fatty acids, which are essential for heart health.
Just be sure to opt for wild-caught shrimp to avoid any harmful additives that may be present in farmed shrimp.
So if you’re looking for a protein-rich seafood option, shrimp is definitely worth adding to your next meal.
Kamut is a type of ancient grain that’s high in protein and several other nutrients.
A 1/2 cup serving of cooked kamut contains around 7g of protein and is also a good source of fiber, manganese, and selenium.
This grain has a slightly nutty flavor and a chewy texture, making it a great addition to salads or as a side dish with some roasted veggies.
Plus, kamut is low in fat and gluten-free, making it a great alternative for those with gluten sensitivities. So if you’re looking for a new grain to switch up your meals, give kamut a try.
Farro is another ancient grain that’s high in protein, with a 1/2 cup serving of cooked farro containing around 7g of protein.
It’s also a good source of fiber, magnesium, and iron. Farro has a nutty flavor and a chewy texture, making it a great addition to soups, salads, and grain bowls.
This versatile grain can also be used as a replacement for rice or pasta in many dishes.
Plus, farro is easy to cook and can be batch-prepped for meals throughout the week. So if you’re looking for a tasty and nutritious grain to try, give farro a go.
56. Whole Milk
Whole milk is a great source of high-quality protein, with an 8-ounce serving containing around 8g of protein.
It’s also a good source of calcium, vitamin D, and other important nutrients. While whole milk does contain more fat than skim or low-fat milk, research suggests that consuming full-fat dairy products may actually have benefits for heart health and weight management.
So if you’re looking for a protein-rich beverage to add to your diet, don’t shy away from whole milk – just be sure to enjoy it in moderation as part of a balanced diet.
Quinoa is a trendy grain that’s packed with protein, with a 1/2 cup serving of cooked quinoa containing around 4g of protein.
It’s also a good source of fiber, iron, and magnesium. Quinoa has a mild, nutty flavor and a versatile texture, making it a great addition to salads, soups, and grain bowls.
Plus, quinoa is gluten-free and easy to cook, making it a great option for those with dietary restrictions or busy lifestyles. So if you’re looking for a nutritious and easy-to-prepare grain, give quinoa a try.
58. Whole Wheat Bread
Whole wheat bread is an excellent source of protein and fiber, with two slices containing around 7g of protein and 6g of fiber.
It’s also a good source of other important nutrients like B vitamins, magnesium, and iron. Unlike white bread, which is made from refined flour, whole wheat bread is made from whole grains that retain all of their nutritional value.
So if you’re looking for a filling and nutritious source of protein and fiber, make the switch to whole wheat bread. Pair it with your favorite protein and healthy fats for a complete and satisfying meal.
Cheese is a delicious and versatile source of protein, with some varieties containing up to 7g of protein per ounce. It’s also a good source of calcium, phosphorus, and other important nutrients.
While cheese can be high in fat and calories, choosing lower-fat varieties like mozzarella or cottage cheese can still provide the protein you need without overindulging.
Plus, cheese can add flavor and creaminess to a variety of dishes, from salads to sandwiches to pasta.
So if you’re a cheese lover, enjoy it in moderation as part of a balanced diet.
60. Goat’s Milk Yogurt
Goat’s milk yogurt is a great option for those who are sensitive to cow’s milk or who just want to switch up their yogurt routine.
With around 6g of protein per 6oz serving, it’s a good source of this essential nutrient. Plus, it’s often easier to digest than cow’s milk yogurt and is still a good source of calcium and probiotics for gut health.
Add some fresh fruit and granola for a delicious and nutritious breakfast or snack option. Give it a try and see if it becomes your new favorite yogurt choice.
Almonds are a nutrient-dense and tasty snack that provide a good source of protein, fiber, and healthy fats.
With around 6g of protein per ounce, they’re a great vegetarian option for adding protein to your diet.
Almonds are also high in vitamin E, magnesium, and antioxidants, which can help support overall health.
Add them to your trail mix, oatmeal, or salads for a satisfying crunch and boost of nutrition.
Just be mindful of portion sizes, as almonds are calorie-dense and can easily add up if overeaten. 39. Lentils
62. Hemp Seeds
Another great plant-based protein source is hemp seeds. With around 9g of protein per 3tbsp serving, they’re also a good source of healthy fats and fiber.
Hemp seeds are also rich in minerals like magnesium, phosphorus, and zinc, which are important for overall health.
Sprinkle them on top of your smoothie bowls or salads, or add them to your baking for an extra boost of nutrition.
Give them a try and see how they can add variety to your protein sources.
Peanuts are a delicious and affordable source of protein, with around 7g of protein per ounce.
They’re also high in healthy fats, fiber, and many important vitamins and minerals like vitamin E and magnesium.
However, since they’re a common allergen and can also be high in calories, it’s important to consume them in moderation and be mindful of any potential reactions.
Add some peanut butter to your morning toast or as a dip for fruits and vegetables, or snack on some roasted peanuts for a satisfying and nutritious snack option.
Eggs are a versatile and affordable source of high-quality protein, with around 6g of protein per large egg.
They’re also a good source of important vitamins and minerals like vitamin D, choline, and selenium.
Plus, they can be cooked in a variety of ways to keep things interesting in your diet.
Boil them for a quick and easy snack, or add them to your breakfast burritos or salads for an extra protein boost.
Don’t forget the yolks, as they contain important nutrients like B vitamins and antioxidants. Make eggs a regular part of your diet for a nutritious and satisfying option.
65. Nut Butter
Nut butters like almond butter, cashew butter, and hazelnut butter are a delicious and convenient way to add protein to your diet.
Just two tablespoons of almond butter contain around 7g of protein, along with healthy fats, fiber, and important vitamins and minerals like vitamin E and magnesium.
Spread nut butter on whole grain toast, use it as a dip for apple slices or celery sticks, or add it to your smoothies for a creamy and nutritious boost.
Just be sure to choose natural varieties without added sugars or hydrogenated oils for the most health benefits.
66. Soy Chunks
Soy chunks, also known as TVP (texturized vegetable protein), are a plant-based protein source that are low in fat and high in protein, with around 12g of protein per 1/2 cup serving.
They can be rehydrated and used as a meat substitute in dishes like chili, tacos, and stir-fries, or added to soups for some extra texture and nutrition.
Soy chunks are also a good source of fiber and iron, making them a nutritious addition to any vegetarian or vegan diet.
Just be mindful of any potential soy allergies or sensitivities.
67. Protein Bars
Protein bars are a convenient and portable snack option that can be high in protein, with some bars containing up to 20g or more of protein per serving.
They come in a variety of flavors and textures, making them a tasty option for those looking for a quick protein boost on the go.
Just be sure to read the ingredient list carefully, as some protein bars can be high in added sugars and artificial ingredients.
Look for bars with natural ingredients and a good balance of protein, healthy fats, and fiber for the most nutritional benefits.
While they may not be the first thing that comes to mind when you think of high protein foods, mushrooms are actually a great source of vegetarian protein.
Portobello mushrooms, for example, contain around 5g of protein per cup. They’re also low in calories, fat-free, and a good source of fiber.
Add them to your stir-frys, omelets or burgers for a meaty texture and protein boost.
Plus, mushrooms are also rich in antioxidants and anti-inflammatory compounds, which can help support overall health. Give them a try to add some variety to your protein sources.
69. Brown Rice
Brown rice is a nutritious and filling source of protein and fiber, with around 5g of protein per cup.
It’s also a great source of vitamins and minerals like magnesium, phosphorus, and B vitamins.
Unlike white rice, brown rice is a whole grain that contains the bran and germ, making it a more nutrient-dense option.
Use it as a base for your stir-frys, salads or bowls, or add it to your soups and stews for an extra protein and fiber boost.
Brown rice is a great way to nourish your body and keep you feeling full and satisfied.
70. Collard Greens
Collard greens may not be the most popular of greens, but they are definitely worth trying for their nutritional benefits.
One cup of cooked collard greens contains around 4g of protein and is also a great source of vitamins A, C, and K.
They’re also rich in folate and calcium, which is important for bone health. Add them to your stews, soups or salads for a nutritious and filling dish.
You can also sauté them with garlic and oil for an easy and delicious side dish. Don’t underestimate the power of greens when it comes to getting your protein fix.
71. White Potatoes
White potatoes are often overlooked when it comes to high protein foods, but they can actually pack a punch with around 4g of protein per medium-sized potato.
They’re also a great source of complex carbohydrates, which can provide sustained energy throughout the day.
Plus, they’re rich in potassium, which is important for muscle and nerve function.
Try baking or roasting them for a crispy and satisfying side dish, or add them to your soups or stews for a protein and fiber boost.
Don’t shy away from white potatoes for a nutrient-dense addition to your meals.
72. Brazil Nuts
Brazil nuts are a delicious and nutritious snack that can also provide a protein boost with around 4g of protein per ounce.
They’re also a good source of healthy fats and important minerals like selenium, which can help with immune function and thyroid health.
Add them to your trail mix or enjoy them as a standalone snack. Just be sure not to overdo it, as they are high in calories.
Incorporating Brazil nuts into your diet can be a tasty way to get some extra protein and nutrients.
Walnuts are not just a tasty ingredient to add to your recipes, they also provide a good amount of protein with around 4g per ounce.
They’re also high in healthy fats and antioxidants, which can help with heart health and reduce inflammation.
Add them to your salads or baked goods for a protein and flavor boost, or eat them as a snack for a quick and filling pick-me-up.
Don’t forget about the health benefits of walnuts when looking for high protein foods to incorporate into your diet.
74. Chia Seeds
Chia seeds are a tiny but mighty superfood that are loaded with protein – around 4g per ounce.
They’re also rich in fiber and omega-3 fatty acids, making them a great option for improving digestion and heart health.
Add them to your smoothies, oatmeal or yogurt for a protein and nutrient boost, or use them as an egg substitute in vegan baking.
Chia seeds are a versatile and convenient way to increase your protein intake while also reaping many other health benefits.
Flaxseeds are another small but mighty seed that provide a good source of protein, with around 5g per ounce.
They’re also a great source of fiber and omega-3 fatty acids, which can help with digestive health, heart health, and reducing inflammation.
Add them to your smoothies or baked goods for a protein and flavor boost, or sprinkle them on top of salads for some extra crunch.
Also, make sure to grind Flaxseeds before consuming to get the full benefits of their nutrients.
Incorporating Flaxseeds into your diet can be an easy and nutritious way to up your protein intake.
Oats are a great source of protein, with around 6g per cup of cooked oats. They’re also rich in fiber, which can help improve digestion and regulate blood sugar levels.
Oats are a versatile ingredient that can be enjoyed in many ways, from oatmeal bowls for breakfast to adding them to smoothies or baked goods.
Mix in some nuts or seeds for an extra protein boost, and don’t forget about the many health benefits of incorporating oats into your diet.
Artichokes may not be the first food that comes to mind when you think of protein, but they actually contain around 4g per medium-sized artichoke.
These fibrous vegetables are also rich in antioxidants, fiber and other essential nutrients.
Grilled, roasted or steamed, artichokes make a delicious and nutritious addition to salads, dips, and pasta dishes.
Give your protein intake a plant-based boost with the help of these versatile and tasty vegetables.
78. Dark Chocolate
Dark chocolate might not sound like a protein powerhouse, but it contains around 2-3g of protein per ounce.
What makes it a standout addition to your high-protein diet is that it also contains antioxidants and heart-healthy flavanols.
Snack on a few squares of dark chocolate as a post-workout treat or use it as a topping for protein-packed yogurt bowls.
Just make sure to choose dark chocolate with at least 70% cacao to maximize the benefits while minimizing added sugars.
79. Brussels Sprouts
Brussels sprouts are a great source of vegetarian protein, containing around 3g per cup.
Along with protein, they also contain high levels of vitamin C, fiber, and other essential nutrients.
Roast or sautéed with olive oil and garlic, Brussels sprouts make a delicious and nutritious side dish, or throw them into salads and stir-fries for an extra protein boost.
Don’t underestimate these bite-sized veggies when it comes to upping your protein intake.
Pecans are not only a delicious snack, but they are also a great source of plant-based protein, containing around 3g per ounce.
They are also rich in healthy fats, fiber, and various vitamins and minerals.
Add pecans to your salads, oatmeal, or yogurt bowls for a crunchy and nutritious topping.
You can also use them as a base for homemade protein bars or energy bites.
With their sweet and nutty flavor, pecans are a protein-packed addition to any meal or snack.
Kale has become a trendy superfood for a reason – it’s packed with nutrients, including protein.
With around 3g per cup, kale is an excellent source of plant-based protein, and it’s also rich in vitamins A, C, and K, along with other essential nutrients like calcium and iron.
Use kale as a base for salads, sautéed as a side dish, or blend it into a smoothie for a protein and nutrient-packed meal.
Next time you’re looking to add some greens to your diet, consider reaching for this protein powerhouse.
Cauliflower may not be the first food that comes to mind when you think of protein, but it’s actually a surprising source, with around 2g per cup.
It’s also low in calories and high in nutrients like vitamin C and fiber.
Roast it with some spices, mash it as a lower-carb alternative to mashed potatoes, or use it as a base for cauliflower rice for a protein-packed and nutritious meal.
Don’t overlook this versatile vegetable as a way to up your protein game.
Blackberries are a sweet and delicious fruit that also happens to be a good source of plant-based protein, containing around 2g per cup.
They are also packed with antioxidants and vitamins like vitamin C and K, making them a great addition to your diet.
Add them to your smoothies, yogurt bowls or oatmeal for a tasty and protein-packed breakfast or snack.
You can also use blackberries in desserts or baked goods for a healthy twist.
Don’t underestimate the power of this versatile fruit when it comes to boosting your protein intake.
84. Green Beans
Green beans may not be the highest source of protein compared to other foods on this list, but they still contain around 1.8g per cup.
They are also low in calories and high in fiber, making them a great addition to a balanced diet.
Cook them as a side dish, add them to salads or stir-fries for a nutrient boost.
You can even snack on them raw for a crunchy and protein-packed snack. Don’t overlook this humble veggie when it comes to getting your daily dose of protein.
Pomegranates are not only a delicious fruit, but they are also a good source of plant-based protein, containing around 1.5g per cup of seeds.
They are also packed with antioxidants and other nutrients like vitamin C and potassium, making them a great addition to any meal or snack.
Sprinkle the seeds on top of salads, yogurt bowls, or oatmeal for a protein boost. You can also use the juice to make dressings or marinades for your favorite dishes.
Don’t forget to include this superfood in your diet for an extra boost of protein and nutrients.
86. Sweet Potatoes
If you’re looking to add more protein to your diet, sweet potatoes are a great option.
They provide 3.2g of protein per serving, along with essential vitamins and minerals like Vitamin A, Vitamin C, and potassium.
Additionally, sweet potatoes are naturally low in fat and calories, making them a healthy and nutritious snack.
To further enhance the protein content of sweet potatoes, they can be paired with other high-protein foods like lean meats, dairy, beans, and legumes.
Cooking methods like baking, boiling, or steaming are recommended to maximize the health benefits of sweet potatoes.
Incorporating sweet potatoes into your high protein diet can provide a delicious and nutritious way to meet your protein needs.
87. Winter Squash
In a high-protein diet, it’s important to include a variety of protein sources, including plant-based options.
Winter squash is a high-protein food, with one cup containing 3.8 grams of protein.
Other plant-based foods such as soy, beans, lentils and peas are also high sources of protein.
However, it’s important to note that some plant-based sources of protein such as beans and legumes, nuts and seeds, whole grains, and some vegetables are incomplete sources of protein.
To increase the protein content of a meal, adding winter squash is an easy and nutritious option.
88. Macadamia Nuts
If you’re looking to increase your protein intake, macadamia nuts are a great option.
Not only do they contain protein, but they also have healthy fats and fiber. In fact, eating a cup of macadamia nuts can provide the same amount of protein as 6 ounces of tempeh.
This makes them an excellent choice for vegetarians and vegans who may struggle to get enough protein from other sources.
Research also suggests that high macadamia nut consumption is associated with improved markers of health.
Consumers of macadamia nuts tend to have better overall nutrient intakes, including higher intakes of fiber, potassium, magnesium, and iron.
So, if you’re looking for a tasty and nutritious high-protein snack, you can’t go wrong with macadamia nuts.
89. Swiss Chard
Swiss chard is a leafy green vegetable that is an excellent source of protein.
With 2.2 grams of protein per cooked cup, Swiss chard has high nutrient density and is packed with vitamins, minerals, and fiber.
This plant-based protein is perfect for vegetarians and vegans who are looking to incorporate more protein into their diets.
Swiss chard also contains incomplete proteins, which are also present in other plant-based foods like nuts, beans, and grains.
90. Tart Cherries
Tart cherries are a great source of protein, providing up to 3g of protein per 100g.
They are also a good source of dietary fiber and fatty acids, which can help improve health. Amino acids are also present, which are important for muscle growth and repair.
In addition, tart cherries contain omega-3, an essential fatty acid that is known to reduce inflammation and improve heart health.
Tart cherries can be an excellent substitute for other high-protein foods like meat, poultry, and dairy products, especially for those looking for plant-based alternatives.
Tart cherries make an excellent addition to smoothies, salads, and desserts.
If you’re looking for a tasty and nutritious way to increase your protein intake, tart cherries are a great option to consider.
If you’re looking for a high-protein food, coconuts aren’t the best choice – they contain only about 2.3g of protein per 100g.
However, coconuts are still a useful food to have in your diet. They are high in saturated fat which should be consumed in moderation but are also rich in fiber, minerals, and vitamins.
Coconuts are versatile and can be used to make milk or oil, which can be used as a substitute for dairy or other cooking oils.
While there are other food sources that are higher in protein, such as animal products like shrimp and sardines, and plant sources like grains, legumes, and some vegetables, coconuts provide a range of health benefits and can be included as part of a balanced diet.
Zucchini is not generally considered to be a high-protein food, with only 1.4 grams of protein per 100-gram serving.
However, zucchini can be combined with other high-protein foods, such as legumes, beans, and grains, to increase the overall protein content of a meal.
While peaches are not known for their high protein content, they still offer a range of health benefits.
They contain high amounts of antioxidants, fiber, and vitamin C, which can help boost your immune system and support overall health.
Peaches make a great addition to salads, smoothies, and snacks, and can be enjoyed fresh or cooked.
While not a significant source of protein, including peaches in your diet is a nutritious choice.
Bananas are a tasty and convenient snack that can be enjoyed on their own or added to smoothies and baked goods.
While they are not a high-protein food, with only about 1.1 grams of protein per banana, they are a good source of other important nutrients such as potassium, vitamin C, and fiber.
Eating bananas can help regulate blood sugar levels and support digestion, making them a healthy addition to your diet.
Consider pairing bananas with nut butter or yogurt to increase the protein content of your snack or meal.
Radishes are an excellent source of plant-based protein and are suitable for vegetarian and vegan diets.
They contain a small amount of protein but, at the same time, are low in calories. Radishes can be used to replace meat-based proteins in many dishes or can be added as a protein-rich garnish.
Not only are they a great source of protein, but they also contain essential minerals and vitamins, such as vitamin C, magnesium, and potassium.
These minerals and vitamins are crucial to our body’s functioning, and adding radishes to your diet can be an easy and tasty way to increase your daily intake.
Raspberries are a fruit that are often overlooked as a high-protein food, but they do contain a significant amount of protein.
However, compared to other high-protein foods like meats and legumes, raspberries only contain a small amount.
Nevertheless, raspberries are a great source of vitamins and minerals that can be included in a high-protein diet.
Blueberries are not considered as a high-protein food since a cup of blueberries only provides a small amount of protein (0.7 grams).
However, blueberries are an excellent source of other important vitamins and minerals that the body requires, including vitamin C and manganese.
98. Bean Sprouts
Bean sprouts are a fantastic source of plant-based protein, fiber, and many other essential nutrients.
They are a type of legume that is low in calories and fat compared to other animal-based protein sources.
One cup of bean sprouts provides roughly 13% of the recommended daily value of protein for an average adult. Additionally, bean sprouts contain other vital vitamins and minerals such as vitamin C, folic acid, and potassium.
Incorporating bean sprouts into your diet is an easy and delicious way to increase your intake of plant-based proteins.
Other sources of incomplete plant-based proteins include legumes, nuts and seeds, grains, vegetables, and fruits.
Sauerkraut, a type of fermented cabbage, is a lesser-known plant-based source of protein. A 100g serving of sauerkraut contains around 2.2g of protein.
Sauerkraut aids digestion by helping to improve gut bacteria and reducing inflammation.
High-protein foods like sauerkraut can also help boost metabolism and reduce appetite.
In addition, they are beneficial for HEI(Healthy Eating Index) scores. If you’re looking to add more protein to your diet, sauerkraut is a tasty and easy-to-prepare option.
Avocados are high in fat but contain a moderate amount of protein; 4 ounces of avocado contain 2 grams of protein.
While avocados are more known for their healthy fat content, they are also a good source of plant-based protein for those looking to maintain a healthy weight.
Avocado is also rich in other essential nutrients, such as fiber, vitamins, and minerals.
Broccoli is a green vegetable that is high in nutrition, including protein.
One serving of broccoli typically contains 4-5g of protein. Broccoli is one of the few vegetables to contain a good amount of protein.
Asparagus and Brussels sprouts are other vegetables that provide a decent amount of protein.
However, it’s essential to keep in mind that animal products, such as meat and poultry, are the most common high-protein content foods.
Plant products, such as grains and legumes, also contain smaller amounts of protein.
If you’re looking to consume foods with high protein levels, you should also consider healthy fats sources that are solid or liquid at room temperature.
Frequently Asked Questions (FAQs)
What Are 10 High Protein Foods?
Some high protein foods include:
2. Chicken breast
3. Greek yogurt
8. Cottage cheese
9. Turkey breast
These foods can help support muscle growth, repair, and maintenance, and can also aid in weight management and overall health when consumed as part of a well-balanced diet.
How To Get 100g of Protein a Day?
Getting 100g of protein a day can be achieved through a variety of dietary choices.
Some protein-rich foods include chicken breast, fish, Greek yogurt, beans, eggs, and tofu.
Adding a protein shake or bar can also help boost your daily intake.
It’s important to spread protein intake throughout the day and aim for about 20-30g per meal.
Consulting a registered dietitian can help you plan a diet that meets your protein needs.
Do High-Protein Diets Work?
High-protein diets can be effective for weight loss and muscle building, as protein is crucial for these processes.
However, the effectiveness of such diets may depend on various factors such as individual health status and physical activity level.
It is important to maintain a balanced diet and consult a healthcare professional before starting any new dietary regimen.
How Much Food From The Protein Foods Group Should I Eat Daily?
The amount of food from the Protein Foods Group that you should consume daily depends on factors such as age, gender, weight, and activity level.
As a general rule, adults should aim for 5-6.5 ounces of protein per day, with children needing slightly less.
Protein can come from sources such as meat, poultry, seafood, eggs, beans, and nuts.
Consult with a healthcare professional or registered dietitian for personalized recommendations based on your individual needs.
What Are the Benefits of Eating High Protein Foods?
Eating high protein foods can provide numerous benefits, including increased muscle mass, improved bone health, reduced hunger and cravings, and a lower risk of developing chronic diseases such as diabetes and heart disease.
Protein also helps with tissue repair and wound healing, and can boost metabolism, helping with weight loss or maintenance.
Incorporating high protein foods into your diet can also be beneficial for those with certain health conditions, such as those with malabsorption syndrome or kidney disease.
How Can I Make Sure I’m Getting Enough Protein In My Diet?
To ensure you are getting enough protein in your diet, try incorporating a variety of protein-rich foods into your meals such as lean meats, poultry, fish, beans, lentils, nuts, and dairy products.
Aim for a balanced diet with a mix of carbohydrates, fats, and protein.
You can also track your protein intake using a food diary or a tracking app to ensure you are meeting your daily recommended intake.
Speak with a registered dietitian or healthcare provider if you have questions or concerns about your protein intake.
Is There a Difference Between Plant and Animal Based Proteins?
Yes, there is a difference between plant and animal-based proteins.
Animal-based proteins, such as meat and dairy, are considered complete proteins because they contain all nine essential amino acids that the body needs.
Plant-based proteins, on the other hand, are often incomplete proteins and may not contain all essential amino acids.
However, by combining different plant-based protein sources, such as beans and rice or hummus and pita, you can still get all of the necessary amino acids for a healthy diet.
Additionally, plant-based proteins tend to be lower in saturated fat and may have other health benefits such as reducing the risk of heart disease.
What is Whey Protein and How Do I Use It?
Whey protein is a type of protein derived from milk. It is a complete protein that contains all the essential amino acids necessary for muscle growth and recovery.
Whey protein can be consumed in powder form, which can be mixed into water, milk, or other beverages.
It can be taken before or after a workout to support muscle growth and recovery. It can also be used as a meal replacement to help meet daily protein requirements.
It’s important to note that whey protein should not be relied upon as the only source of protein in your diet and should be used in conjunction with a balanced diet and exercise routine.
Does Whey Protein Really Work?
Yes, whey protein is an effective supplement for building muscle and enhancing recovery after exercise.
It is a complete protein source that provides all essential amino acids necessary for muscle growth and repair.
Whey protein is quickly absorbed by the body, making it an ideal option for pre- and post-workout supplementation.
However, it is important to note that the efficacy of whey protein depends on individual factors such as exercise routine, diet, and overall health status.
How Can a Protein Diet Help in Weight Loss?
A protein diet can help in weight loss by promoting feelings of fullness and reducing cravings.
Protein takes longer to digest than carbohydrates or fats, which can help you feel satisfied for longer periods of time.
Additionally, protein can help boost metabolism and prevent muscle loss during weight loss.
It also helps in burning calories and keeps you energized throughout the day, which can lead to a reduction in overall calorie intake.
However, it’s important to maintain a balanced and nutritious diet while increasing protein intake.
In conclusion, protein is an essential macronutrient for building and repairing muscles and shedding fat. But not all protein sources are created equal.
A balanced and healthy diet should include a variety of protein-rich foods that are low in saturated fats and high in other essential nutrients.
Our blog has given you a detailed list of high-protein foods, including chicken breast, turkey breast, salmon, and tempeh.
Whether you’re a meat-eater or vegetarian, there are plenty of options to choose from. So what are you waiting for?
Start incorporating these high-protein foods into your diet to achieve your fitness goals!