high protein foods
Protein has never been more popular. It’s so popular every food producer’s cramming the stuff into their grub. Should you so desire, you can start your day with a bowl of Weetabix Protein, dine on high-protein bread or pasta, and snack on a protein-packed Bounty bar in between, washing it all down with protein-enriched water.
The reason for this popularity is protein’s vital role in building muscle. When you work out you cause small, microscopic tears in your muscles so you need protein – which is made up of amino acids, also known as the building blocks of muscle – to repair this damage and rebuild your muscles bigger and stronger.
Even if you’re not working out regularly, protein is a vital nutrient for building and maintaining body tissues, and the NHS recommends that men eat 55.5g a day. If you are very active you will want to increase that significantly, even if you focus on endurance sports rather than strength training. Endurance athletes should look to eat 1.2-1.4g per kg of bodyweight every day, while strength athletes should aim for 1.2-1.7g per kg of bodyweight daily.
here is a list of high protein foods
RECOMMENDED: High-Protein Diets
Before turning to supplements or protein-enriched food to meet your protein quota, take a spin through our list of high-protein foods – there’s a good chance you can get more than enough protein through your diet. We’ve started with a complete list ranked by their protein content per 100g, then broken up the list into food groups – meat, seafood, meat replacements, eggs and dairy, and nuts, seeds and legumes. Have at it.
Meat
Beef jerky
Protein content: 30-40g
Keep some of these dried, cured pieces of lean beef in your gym bag for a meaty hit of protein that doesn’t require firing up the grill. Different brands have different levels of protein – and make sure you check the label for added sugar and the salt content, because both can be alarmingly high.
Turkey
Protein content: 30g
A turkey supper shouldn’t just be for Christmas: the festive bird contains more protein per gram than most other meats including its greatest feathered rival – chicken.
Chicken
Protein content: 24g
The classic lean protein source. Chicken contains vast amounts of protein while being very low in fat, especially if you opt for skinless breasts.
Beef
Protein content: 20-24g
Different cuts have different levels of protein but you can rely on beef to bring in plenty of muscle fuel in whatever form you take it. Opt for leaner cuts to avoid eating too much saturated fat.
Lamb
Protein content: 20g
Those sweet little lambs you see frolicking in the fields every spring? They’re also excellent sources of protein. That’s how Mary got so hench.
Seafood
Tuna steak
Protein content: 32g
The “chicken of the sea” is rich in omega 3 fatty acids, among other valuable nutrients, as well as protein. It’s far more meaty and flavoursome than the canned version (with a price to match).
Canned tuna
Protein content: 25g
A cupboard well-stocked with tuna canned in spring water will see you through all manner of hardships. It’s packed with protein and virtually fat-free.
Salmon
Protein content: 24g
As well as plenty of protein, the pink flesh of salmon contains loads of omega 3 fatty acids that make it great for a range of things from eye health to reducing the risk of heart disease.
Sardines
Protein content: 21g
This fish is remarkably cheap if you buy the canned kind and it contains omega 3 fats as well last protein. Make sardines your new favourite toast topping.
Cod
Protein content: 20g
This fish is low in fat, but full of flavour. Naturally we’d advise avoiding battered versions due to the extra fat they contain.
Mackerel
Protein content: 20g
Both the fillet and canned versions of this oily fish are great picks for a quick and tasty protein hit. Try not to pair them with chips, though, or you’ll blow your daily salt intake out of the water.
Mussels
Protein content: 18g
Mussels – a famously popular foodstuff in Belgium. Belgium – home of “The Muscles From Brussels”, Jean-Claude van Damme. Coincidence? At 18g of protein per 100g of mussel meat, we think not.
Prawns
Protein content: 15-18g
Quick to prepare and easy to fit into a variety of recipes, prawns are a worthy addition to every shopping list, whether you opt for the finest fresh king prawns or a hefty sack of frozen small ones.
Meat Replacements
Tempeh
Protein content: 20g
Tofu is not the only soy product in town and tempeh actually outdoes its more famous cousin in terms of its protein and fibre content.
Quorn mince
Protein content: 14.5g
You can’t talk meat-free without mentioning Quorn. As well as containing a solid portion of protein, this mince alternative is high in fibre and low in fat.
Tofu
Protein content: 12g
Sure, we trash-talked tofu when bigging up tempeh, but it’s also a good source of protein. Tofu is also far more widely available than tempeh.
RECOMMENDED: The 30 Best Vegetarian Sources Of Protein
Eggs And Dairy
Parmesan
Protein content: 32g
No-one’s saying that eating 100g of parmesan in one sitting is a smart idea, but if you did the protein content would be a big upside.
Edam
Protein content: 27g
Take a tip from the Dutch next time you hit the cheese counter for a tasty treat that’s high in protein. Just make sure you also embrace the Dutch love of cycling too, so you work off the high amounts of saturated fat.
Cheddar
Protein content: 25g
Britain’s favourite cheese brings plenty of protein to the table. That includes the lower-fat versions, if you’re trying to keep your saturated fat intake down.
Mozzarella
Protein content: 18g
One way to look at this is to shriek with joy and assume that pizza is now on the protein-packed menu. Another way, and let’s be honest a better way, is to slice some mozzarella onto a salad rich with greens to up its protein tally.
Eggs
Protein content: 13g
One of the finest ways to up your protein intake at breakfast time, a couple of medium eggs will easily net you over 10g of the stuff.
Cottage cheese
Protein content: 10g
You can get versions of cottage cheese with added protein nowadays, but even the standard stuff contains a good portion. Compared with other cheese it’s also relatively low in fat and salt.
Greek yogurt
Protein content: 10g
As well as protein, Greek (not Greek style) yogurt is packed full of healthy bacteria and enzymes that will do wonders for your digestive health.
Nuts, Seeds, Legumes And Grains
Pumpkin Seeds
Protein content: 30g
Ever wondered why pumpkins look so swole? It’s because they’re full of pumpkin seeds and you should be too, because along with their impressive protein content, pumpkin seeds offer other nutritional riches in the shape of magnificent magnesium and zincy zinc.
Peanuts
Protein content: 25-28g
The underground legume is a fabulous source of protein, and if you steer clear of the roasted and salted varieties, it’s a fairly healthy snack. In peanut butter form you’ll get around 4g of protein per tablespoon.
Almonds
Protein content: 21g
Along with their high protein content, almonds are also high in fibre and a great source of vitamin E, which is needed to maintain healthy skin and eyes.
Pistachios
Protein content: 20g
Find a friend because this is a prime fist-bump opportunity. Perhaps the tastiest nuts of all are plump with protein. Sure, they’re also pretty fatty and if you opt for the roasted and salted versions, salty as heck, but still, pistachios are on the list.
Cashew nuts
Protein content: 18g
Any open packet of mixed nuts is quickly picked clean of all the cashews. Is that because they are the tastiest of nuts or because they’re high in protein? It’s probably the taste thing, but they’re protein-rich too.
Chia seeds
Protein content: 17g
The most in-vogue seed around is chock-full of fibre and protein, and most of the fat it contains is of the “good” unsaturated variety.
Brazil nuts
Protein content: 14g
Fun fact: brazil nut trees can grow to 50m in height and live for up to 1,000 years. They can be so tall that when the fruit ripens and drops it reaches speeds of up to 80km/h on the the way to the ground. Still thinking about protein? The nuts contain protein.
Edamame beans
Protein content: 13g
These tasty beans can be bought frozen to consume at your convenience and add a shot of fibre, vitamins and minerals to your diet alongside the protein. If you find them a tad bland try livening them up with fresh lemon juice, smoked paprika and a pinch of salt.
Oats
Protein content: 10g
You can get souped-up versions of oats that have even more protein crammed into them, but the bog-standard supermarket own-brand versions aren’t light on the stuff. No breakfast is complete without them.
Lentils
Protein content: 7-9g
Whatever your favourite type of lentil is, you can be sure it’s adding some extra protein to your plate. Use them to thicken meaty stews and bulk up salads.
Chickpeas
Protein content: 7g
One of the earliest cultivated legumes – dating back 7,500 years in the Middle East – chickpeas are particularly rich in folate, a B vitamin that helps to support and maintain a healthy nervous system. Blend with lemon, fresh garlic and tahini for an easy and delicious homemade hummus.
Kidney beans
Protein content: 8g
A 120g serving (half a regular can) provides an impressive 7.4g of fibre, which plays a key role in healthy digestive function, as well as 8.3g of protein. Don’t confine these tasty beans to chilli con carne – they’re great in curries, stews and salads too.
Peas
Protein content: 6g
It may seem the most basic, bland, at-least-the-children’ll-eat-them legume there is, but a few spoonfuls of peas adds a useful amount of protein to your plate.
Quinoa
Protein content: 5g (cooked)
Quinoa’s protein stats look more impressive when you look at its uncooked numbers, but at 5g for 100g – not a mad amount of quinoa, compared with chomping down 100g of parmesan for example – it’s a good way to get some extra protein on your plate, especially if you’re not a meat-eater.
1. Eggs
Whole eggs are among the healthiest and most nutritious foods on the planet.
They are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients that most people don't get enough of.
Whole eggs are high in protein, but egg whites are almost pure protein.
Protein content: 35% of calories in a whole egg. 1 large egg contains 6 grams of protein, with 78 calories.
2. Almonds
Almonds are a popular type of tree nut.
They are loaded with important nutrients, including fiber, vitamin E, manganese and magnesium.
Protein content: 13% of calories. 6 grams per 1 ounce (28 g) serving, with 161 calories.
Other High-Protein Nuts
Pistachios (13% of calories) and cashews (11% of calories).
3. Chicken Breast
Chicken breast is one of the most popular protein-rich foods.
If you eat it without the skin, the majority of the calories in it come from protein.
Chicken breast is also very easy to cook, and tastes delicious if you do it right.
Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.
4. Oats
Oats are among the healthiest grains on the planet.
They are loaded with healthy fibers, magnesium, manganese, thiamin (vitamin B1) and several other nutrients.
Protein content: 15% of calories. Half a cup of raw oats contains 13 grams, with 303 calories.
5. Cottage Cheese
Cottage cheese is a type of cheese that tends to be very low in fat and calories.
It is loaded with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients.
Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.
Other Types of Cheese That Are High in Protein
Parmesan cheese (38% of calories), swiss cheese (30%), mozzarella (29%) and cheddar (26%).
6. Greek Yogurt
Greek yogurt, also called strained yogurt, is a very thick type of yogurt.
It tastes delicious, has a creamy texture, and is high in many nutrients.
Protein content: Non-fat Greek yogurt has protein at 48% of calories. One 170 gram (6 ounce) container has 17 grams of protein, with only 100 calories.
Just make sure to choose one without added sugar. Full-fat Greek yogurt is also very high in protein, but contains more calories.
Similar Options
Regular full-fat yogurt (24% of calories) and kefir (40%).
7. Milk
Milk is highly nutritious, but the problem is that a huge percentage of the world's adults are intolerant to it.
However, if you tolerate milk and enjoy drinking it, then milk can be an excellent source of high-quality protein.
Milk contains a little bit of almost every single nutrient needed by the human body.
It is particularly high in calcium, phosphorus and riboflavin (vitamin B2).
Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.
8. Broccoli
Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium.
Broccoli is also loaded with various bioactive nutrients believed to help protect against cancer.
Calorie for calorie, it is high in protein compared to most vegetables.
Protein content: 20% of calories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with only 31 calories.
9. Lean Beef
Lean beef is very high in protein, and also tastes delicious.
It is loaded with highly bioavailable iron, vitamin B12 and numerous other nutrients.
Protein content: 53% of calories. One 3 ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.
If you're on a low-carb diet, feel free to eat fatty cuts of beef instead of lean beef.
10. Tuna
Tuna is a very popular type of fish.
It is low in both fat and calories, so what we're left with is mostly just protein.
Like other fish, tuna is also very high in various nutrients and contains a decent amount of omega-3 fatty acids.
Protein content: 94% of calories, in tuna canned in water. A cup (154 g) contains 39 grams of protein, with only 179 calories.
11. Quinoa
Quinoa is a seed/grain that is currently among the world's most popular superfoods.
It is high in many vitamins, minerals and fiber, and is loaded with antioxidants.
Quinoa has numerous health benefits.
Protein content: 15% of calories. One cup (185 g) of cooked quinoa contains 8 grams, with 222 calories.
12. Whey Protein Supplements
When you're pressed for time and unable to cook, a whey protein supplement can come in handy.
Whey is a type of high-quality protein from dairy foods, shown to be very effective at building muscle mass, and may help with weight loss.
Protein content: Varies between brands, can go over 90% of calories, with 20-50 grams of protein per serving.
13. Lentils
Lentils are a type of legume.
They are high in fiber, magnesium, potassium, iron, folate, copper, manganese and various other nutrients.
Lentils are among the world's best sources of plant-based protein, and are an excellent food for vegetarians.
Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories.
Other High-Protein Legumes
Soybeans (33% of calories), chickpeas (19%) and kidney beans (24%).
14. Ezekiel Bread
Ezekiel bread is different from most other breads.
It is made of organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils.
Compared to most breads, ezekiel bread is very high in protein, fiber and various nutrients.
Protein content: 20% of calories. 1 slice contains 4 grams, with 80 calories.
15. Pumpkin Seeds
Pumpkins contain edible seeds called pumpkin seeds.
They are incredibly high in many nutrients, including iron, magnesium and zinc.
Protein content: 14% of calories. 1 ounce (28 g) contains 5 grams of protein, with 125 calories.
Other High-Protein Seeds
Flax seeds (12% of calories), sunflower seeds (12%) and chia seeds (11%).
16. Turkey Breast
Turkey breast is similar to chicken breast in many ways.
It consists mostly of protein, with very little fat and calories. It also tastes delicious.
Protein content: 70% of calories. One 3 ounce (85 g) serving contains 24 grams, with 146 calories.
17. Fish (All Types)
Fish is incredibly healthy, for various reasons.
It is loaded with various important nutrients, and tends to be very high in heart-healthy omega-3 fatty acids.
Protein content: Highly variable. Salmon is 46% protein, with 19 grams per 3 ounce (85 g) serving, with 175 calories.
18. Shrimp
Shrimp is a type of seafood.
It is low in calories, but loaded with various nutrients, including selenium and vitamin B12.
Like fish, shrimp also contains plenty of omega-3 fatty acids.
Protein content: 90% of calories. A 3 ounce (85 g) serving contains 18 grams, with only 84 calories.
19. Brussels Sprouts
The Brussels sprout is another high-protein vegetable, related to broccoli.
It is very high in fiber, vitamin C and other nutrients.
Protein content: 17% of calories. Half a cup (78 g) contains 2 grams of protein, with 28 calories.
20. Peanuts
Peanuts are incredibly delicious.
They are high in protein, fiber, magnesium and many studies show that they can help you lose weight.
Peanut butter is also high in protein, just make sure not to eat too much as it is quite "more-ish."
Protein content: 16% of calories. One ounce (28 g) contains 7 grams, with 159 calories.
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