List of High Protein Foods

High protein foods are great for packing on extra muscle. To make sure that your diet is filled with muscle-building proteins, it is extremely important to consider which high protein foods you should consume during your daily eating routine. 

You should always have foods high in protein at home if you try to build muscle or gain or even lose weight.

Eating a protein-rich diet can help people lose weight because it can help them avoid overeating. A high protein diet can help build lean muscle when combined with exercise. 

Lean muscle helps to burn more calories throughout the day, which can also help with weight loss.

Muscles need protein to survive and the more energy you use the more protein does your muscles require. You might wonder, what is the most healthy and best protein source?

To help you select the best high protein foods for your diet, I have compiled a list of some of the most protein-packed foods that you can find in your average grocery store.

You will notice that the list covers a broad variety of high protein foods. This was done intentionally so that you can compare food types and have more options to add to your daily meals.

List of some of the High Protein Foods are as follows

Non-Vegetarian Protein Foods

1. Tuna 

Tuna is an excellent and widely available source of protein that also has a low calorie count. Tuna is a lean fish with minimal fat. It  contains 28gm of protein per 100gm. Add tuna to salads, sandwiches, and snacks. Be careful with additional dressings, such as mayonnaise, as these can add additional, unwanted calories.

2. Chicken breast 

Chicken breast is a lean source of protein. The majority of its calories come directly from protein when served without skin. A 136 gm of skinless chicken breast provides around 26 gm of protein.

3. Pork 

Lean pork is a good source of protein. It contains 26gm of protein per 100gm of serving. Pork roasts and tenderloin are good choices for meals. People should avoid processed pork products such as bacon.

4. Salmon 

Salmon is considered a fatty fish, meaning it is full of omega-3 fatty acids. Salmon is also an excellent source of protein and can help a person feel more satisfied at meals. Salmon provides 22–25 grams of protein per 3.5 Oz  (100-gram) serving.

5. Beef (95%lean) 

Lean Beef contains around 24gm protein per 100 gm of  serving . It contains 10 gm total fat and 4.5 gm saturated fat.

6. Halibut 

This white fish is an excellent source of lean protein. It has nearly 23gm  of protein per 3.5 Oz (100-gram) serving.

7. Bison 

Bison meat is another excellent source of protein. Bison is lean meat, offering less fat per serving than beef. It has around 16gm protein per 100gm servings. Bison is becoming more available, and some people use it as a substitute for beef.

8. Turkey 

Turkey is a rich source of protein. Boneless turkey can provide about 13gm of protein per 100 gm of serving.

9. Egg 

Eggs are an excellent source of protein, nutrients, and healthful fats. A variety of studies have shown that eggs can help people feel more satisfied and stop them overeating.

One breakfast egg has 7gm of protein.

Vegetarian Protein Foods

1. Peanut Butter 

Peanut butter, contain a lot of calories, but a portion-controlled serving can add unsaturated fat and a dose of protein to a person’s diet. It has 26gm of protein per 100gm. People wanting to eat peanut butters healthily should stick to those with no added sugars or oils.

2. Pigeon Peas 

Pigeon Peas are very high in protein, fiber, and other nutrients. It contains 22gm protein per 100gm. pigeon Peas are inexpensive, easy to find, and can be used in lots of recipes.

3. Almonds 

100gm of almonds contains around 22gm of protein. Almonds and other Nuts have a reputation for being high calorie but with a little bit of portion control, dry roasted or raw almonds can make for a filling, protein-rich snack.

4. Legumes 

Legumes are both high in fiber and protein. It contains 21gm of protein per 100gm of servings. This makes them a good choice as part of a weight loss diet too because they can be quite filling.

5. Pistachios Nuts 

100gms of Pistachios contains about 20gm of protein and a wealth of other nutrients including a high dose of B-6.

6. Chick Peas 

Chickpeas are a very healthful vegetarian protein that is high in fiber, and full of nutrients that support heart and bone health. They also ward off cancer. It contains 19gm of proteins per 100 gm of servings.

7. Pumpkin Seeds 

Pumpkin seeds are full of protein and minerals, such as magnesium and selenium. It contains 19gm of protein per 100gm. People looking to lose weight should stay away from oil roasted pumpkin seeds and choose dry roasted seeds, instead.

8. Chia Seeds 

This tiny little seed contains more than 17gm of protein per 100gm , along with omega-3s, fiber, and calcium. Vegans often use chia seeds as an egg substitute, and many people enjoy adding them to smoothies or salads for extra health benefits.

9. Tempeh 

Tempeh comes from soybeans, like tofu. However, it has a higher protein count than tofu, offering about 17gm of protein per 100gm. Tempeh may not be easy to find, but some grocery stores carry it in the refrigerated vegetarian section.

10. Oats 

Oats offer about 17gm of protein per 100g. They are also a source of complex carbohydrates. Raw oats are easy to prepare as oatmeal and people can flavor them with a variety healthful foods, such as fruits and nuts. People should avoid prepared oat meals as they often contain added sugar.

11. Spelt 

Spelt is a type of hulled wheat that has a very high protein content. It has around 15gm of protein per 100 gm . It has risen in popularity and is often available with the specialty flours.

12. Black Beans 

Black beans are cheap source of rich protein. It contains 13.4gm of protein per 100gm of servings. Black beans can be prepared in a variety of ways, making them a very adaptable ingredient when preparing meals.

13. Teff 

Teff is a grass that is often ground down to make flour. This gluten-free food has a fairly high protein content with above 12gm of protein per 100gm serving.

14. Cottage Cheese 

Cottage Cheese contains 11gm of protein per 100gm. This dairy product has abundance of protein. It also offers a healthful serving of calcium and other nutrients.

15. Greek Yogurt 

100 gm of plain low fat Greek yogurt serves around 10gm of protein.

16. Hemp Seeds 

People can use hemp seeds in salads as a substitute for croutons. Hemp seeds offer about 9.5gm of protein per tablespoon. They are fairly easy to find in most grocery stores but can be expensive.

17. Lentils 

Boiled Lentils contains a hefty dose of plant protein and fiber. They are very affordable in price and may promote heart health. It serves 9gm of protein per 100gm.

18. Milk 

Cow milk will serve as an excellent source of protein for people who loves drinking milk. It serves 6.8gm of protein per 250ml glass of milk.

19. Sun dried tomatoes 

Sun-dried tomatoes are an excellent addition to many dishes and are widely available. It contains 5gm of protein per 100gm. They offer both a good source of protein, as well as additional nutrients and fiber.

20. Quinoa 

Quinoa contains all 11 amino acids needed to make a protein complete, making it an excellent choice for vegetarians, vegans, and those who do not eat a lot of meat. 100gm of cooked quinoa contains 4.4gm of proteins.

21. Potatoes 

One medium sized cooked potato including its skin (approximately 6.1 ounces or 173gms) contains 4.3gm of proteins and Calories: 161gm, Fat: 0.2 grams. One should be caution while preparing potatoes as the extra adding with potatoes can increase the calorie count.

 

Other daily low protein Vegetarian Foods 

1. Yellow Corns 

Yellow corns has about 3.4gm of protein per 100gm of servings. Additionally corn also contains good amount of fibers and minerals including calcium.

2. Brussels Sprouts 

Brussel sprouts are full of protein, fiber, and vitamins. 100gm serving contains almost 3.4gm trusted source of protein.

3. Artichokes 

Artichokes are high in fiber and has quiet a good amount of protein. It contains 3.3gm protein per 100gm. Artichokes are very versatile and are suitable for use in a variety of recipes. Artichokes are typically easy to find in most grocery stores.

4. Broccoli 

100gm of raw broccoli has almost 2.8gm of protein and contains a variety of nutrients such as folate and potassium. This powerhouse veggie only has 34gm of calories per 100gm. 

5. Guava 

Guava is one of the most protein-rich fruits available. It also offers additional nutrients, such as vitamin C. It contains 2gm of protein per 100 gm of servings.

6. Cauliflower 

Cauliflower has 2gm of protein and 27gm of calorie in 100gm of chopped cauliflower.

7. Chinese Cabbage 

Chinese cabbage also known as Bok Choy . This vegetables gets much of its calories from protein and is full of antioxidants. It contains 1.5gm of protein per 100gm of servings.

Findings

High protein foods vary substantially in protein, fat, and calorie content per serving. Some of the best high protein foods have high fat counts; however, it is important to consider that not all fats are bad for you, and some can be very beneficial to your diet- even if weight loss is your top priority. Almonds, for example, are rich in omega three fatty acids but low in saturated fats.

In general, if you are looking for an efficient way to increase your protein count but keep your calorie and fat intakes minimal, than fish and lean meats are an effective option. Canned tuna (hold the mayo) tops the list as the most efficient protein source. Skinless chicken breasts, deli turkey, ground turkey, and lean ground beef are also highly efficient high protein foods.