What foods are high in protein?

High protein foods

1. Salmon

Salmon is 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.

100 g of salmon fillet contains 22.1 gTrusted Source of protein.

2. Chicken breast

Chicken breast is a lean source of protein. When served without skin, the majority of its calories come directly from protein.

A 100 g skinless chicken breast provides around 22.5 gTrusted Source of protein.

3. Beef

Beef offers high amounts of protein per serving. A 100 g serving of ground beef contains about 25.1 gTrusted Source of protein.

There is a range of different types of beef to choose from. It is best to choose lean beef as much as possible to help limit intake of saturated fats to no more than 6% of daily caloriesTrusted Source for optimal heart health.

4. Tuna

Tuna is an excellent and widely available source of protein. It is also a great source of heart-healthy unsaturated fatty acids.

100 g of drained, canned tuna contains around 23.6 gTrusted Source of protein.

5. Bison

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

100 g of bison contains around 25.4 gTrusted Source of protein.

6. Pork

Lean pork is a good source of protein. Pork roasts and tenderloin are good choices for meals. People should avoid processed pork products such as bacon because they are higher in saturated fat and sodium.

One 100 g serving of pork contains 16.9 gTrusted Source of protein.

7. Turkey

Turkey is a popular lean protein source. Cooked turkey breast can provide about 30.1 gTrusted Source of protein per 100 g.

8. Halibut

Halibut is a type of white fish. It is an excellent source of lean protein, with around 18.4 g Trusted Sourceof protein per 100 g.

Vegetarian high protein foods

Below are some examples of high protein foods suitable for people following a vegetarian diet.

9. Eggs

Eggs are an excellent source of protein, nutrients, and healthful fats, with 100 g containing about 12.4 gTrusted Source of protein.

10. Greek yogurt

Plain, low-fat Greek yogurt packs as much as 9.95 gTrusted Source of protein in a 100 g serving. Flavored Greek yogurts often contain a lot of added sugar, so be sure to read the nutrition label.

11. Cottage cheese

Cottage cheese is a dairy product that has an abundance of protein. It also offers a healthful serving of calcium and other nutrients.

A 100 g serving of cottage cheese contains around 11.1 g Trusted Sourceof protein.

12. Milk

Cow’s milk is an excellent source of protein for people who can tolerate drinking milk. A 1 cup (244 g) serving of milk contains 8 gTrusted Source of protein.

13. Nut butters

Nut butters, including peanut butter and almond butter, are another quick and easy way to add protein to the diet.

The amount of protein per serving can depend on the type of nut butter.

14. Whey protein powder

Whey protein powder is a supplement that is popular among bodybuilders and athletes aiming to increase muscle mass and strength. This powder is made from proteins found in the liquid part of milk, which are left over during cheese production. It can add a substantial amount of protein to a person’s diet.

Plant based high protein foods

Below are some examples of high protein foods that are suitable for people following a vegan diet.

15. Tofu

Tofu is a popular plant-based protein source. It contains around 10 gTrusted Source of protein per 100 g.

16. Tempeh

Tempeh comes from soybeans, like tofu. However, it has a higher protein count than tofu, offering about 20.3 gTrusted Source of protein per 100 g.

A person can usually find tempeh in the refrigerated produce section at the grocery store, often right next to the tofu.

17. Peas

Peas are high in protein, fiber, and other nutrients. Frozen peas are inexpensive, easy to find, and suitable in a lot of recipes.

Cooked green peas offer about 5.15 gTrusted Source of protein per 100 g.

18. Chickpeas

Chickpeas are high in protein and fiber, and full of nutrients that support heart and bone health.

100 g of dry chickpeas contains around 21.3 gTrusted Source of protein.

19. Quinoa

Quinoa is one of the only complete sources of vegetarian protein. 100 g of quinoa contains around 4.4 gTrusted Source of protein.

It contains all nine essential amino acids, making it an excellent choice for vegetarians, vegans, and those who do not eat a lot of protein from animal sources.

20. Lentils

Lentils pack a hefty dose of plant protein and fiber. They are very affordable and may promote heart health.

100 g of cooked lentils contains around 9 gTrusted Source of protein.

21. Black beans

Black beans can be an inexpensive source of protein. A person can prepare black beans in various ways, making them a very versatile ingredient when preparing meals.

100 g of black beans contains around 8.86 gTrusted Source of protein.

22. Lima beans

Lima beans can add variety to types of salad, stir fry, and rice bowls. A 100 g serving of canned lima beans provides about 4.93 gTrusted Source of protein.

23. Broccoli

Broccoli is higher in protein than many other vegetables. It is not a high protein food on its own, but a person might choose it over other vegetables if they are prioritizing protein intake.

100 g of chopped raw broccoli has around 2.82 gTrusted Source of protein and contains a variety of nutrients such as folate and potassium. This vegetable is also low in calories, with around 34 calories per 100 g.

24. Cauliflower

Like broccoli, cauliflower offers a lot of protein compared to its low calorie count. 100 g of chopped cauliflower has 25 calories and 1.92 gTrusted Source of protein.

25. Chinese cabbage

Also known as napa cabbage, Chinese cabbage is a vegetable that is full of antioxidants.

While it is not as high in protein as some other sources, 100 g of cooked napa cabbage adds 1.1 gTrusted Source of protein to your daily intake.

26. Artichokes

Artichokes are high in fiber and offer a good amount of protein. 100 g of artichokes provides about 2.89 gTrusted Source of protein.

27. Asparagus

Asparagus gets over one-quarter of its calories from protein. It is also full of nutrients, including B vitamins, and is low in carbohydrates.

This vegetable provides about 2.4 gTrusted Source per 100 g, which is approximately four boiled asparagus spears.

28. Brussels sprouts

Brussels sprouts are a good source of protein, fiber, and vitamins. 100 g contains around 3.38 gTrusted Source of protein.

29. Oats

Oats offer about 13.15 gTrusted Source of protein per 100 g and are also a source of complex carbohydrates. Raw oats are easy to prepare as oatmeal, and people can flavor them with a variety of healthful foods, such as fruits and nuts.

30. Hemp seeds

People can use hemp seeds in salads as a substitute for croutons. Hemp seeds offer 31.6 g Trusted Sourceof protein per 100 g.

31. Pumpkin seeds

Pumpkin seeds are full of protein and minerals, such as magnesium and selenium.

100 g of pumpkin seeds contains 29.84 gTrusted Source of protein. A typical serving size is 1 ounce, or roughly 28.35 g.

32. Chia seeds

This tiny seed packs around 16.5 gTrusted Source of protein per 100 g and omega-3s, fiber, and calcium. However, a typical serving is 1 oz, or 28.35 g.

People following a vegan diet often use chia seeds as an egg substitute, and many people enjoy adding them to smoothies or salads for extra health benefits.

33. Avocado

Avocados not only contain protein and unsaturated fat but also good levels of fiber and nutrients, such as potassium.

Avocado contains 1.96 gTrusted Source of protein per 100 g.

34. Guava

Guava is a small tropical fruit with a sweet flavor. Guava is one of the most protein-rich fruits available, with about 2.55 gTrusted Source of protein per 100 g. It also offers additional nutrients, such as vitamin C.

35. Almonds

Nuts are an excellent source of healthy fats. They make a calorie-dense, protein-rich snack that can help you stay full for longer.

100 g of almonds contains 21.2gTrusted Source of protein. However, a typical serving is around 1 ounce, or roughly 28.35 g.

36. Pistachios

Pistachios contain a big serving of protein while also being lower in calories compared to many other nuts. 100 g of pistachios contains 20.2 gTrusted Source of protein. However, a typical serving is 1 oz, or 28.35 g.

37. Spirulina

Spirulina is a bacteria that grows in both fresh and salt waters. It offers a variety of nutrients and protein from a small amount of its powdered form.

100 g of spirulina contains around 57.5 gTrusted Source of protein.

38. Spelt

Spelt is a type of hulled wheat with a very high protein content. It has risen in popularity and is often available with specialty flours.

Spelt flour contains 14.5 gTrusted Source of protein per 100 g.

Summary

There are many potential sources of protein. Many protein sources offer additional nutrients that benefit overall health.

Aiming for a balanced diet with a variety of protein sources can help a person maximize healthy fats, vitamins, minerals, and fiber.