List of High Protein Foods

From LoveToKnow Diet

When you think of a list of high protein foods, do you picture meat, meat, and more meat? If so, then you might be surprised! While meat is a good source of protein, there are other, more surprising sources as well. In fact, even vegetarians can get plenty of protein in their diet.

Who Needs Protein?

While protein is emphasized as part of a low carb diet and is the focus of the high protein diets, the truth is everyone needs protein. Protein is crucial for building muscle. As we age, we need adequate protein to keep the body from breaking down its own tissues. Proper protein intake also contributes to:

Heart strength
Immune health
Respiratory health
Proper growth in children
Protecting muscle mass during weight loss

List of High Protein Foods: Meat and Poultry

Since most people think of animal sources when they think of protein, we'll get this out of the way first. Yes, meat and poultry are excellent sources of protein. The following have high levels of protein per serving (protein amounts are listed in parenthesis):

Chicken breast, 3.5 oz (30 g)
Turkey (21 g)
Pork chop (22 g)
Pork tenderloin, 4 oz (29 g)
Ham, 3 oz (19 g)
Beef steak, 6 oz (42 g)
Beef liver, 3 oz (23 g)
Hamburger patty, 4 oz (28 g)
Roast beef (28 g)
Chicken leg (11 g)

If you are concerned about your fat consumption, choose skinless chicken or turkey breasts and lean beef.

Eggs and Dairy

Eggs and dairy are another tasty form of protein, but they’re also higher in fat. If you are watching your fat intake, try low-fat or nonfat milk and cheese and use egg whites rather than the entire egg.

Egg (6 oz)
Blue Cheese, 1oz (6 g)
Shredded cheddar cheese, 1 cup (28 g)
Cheddar cheese, 3.5 oz (25 g)
Mozzarella cheese, 1 oz (6 g)
Parmesan cheese, grated, 1 oz (12 g)
Eggnog, 1 cup (10 g)
Chocolate milk shake, 10.6 oz (9 g)
Vanilla milk shake, 10.6 oz (12 g)
Yogurt, low-fat, plain (10g)
Cottage cheese, ½ cup (15 g)
Milk, 1 cup (8g)

Fish and Seafood

For heart-healthy fat and protein all in one tasty dish, try getting more fish and seafood in your diet. Here are some of the highest protein fish options:

Tuna, 6 oz (40 g)
Salmon (27 g)
Catfish, 3 oz (15 g)
Clam, 3 oz (11 g)
Cod, 3 oz (20 g)
Alaska King crab, 1 oz (16 g)
Flounder, 3 oz (21 g)
Lobster, 3 oz (17 g)
Oyster, 1 oz (17 g)

Beans and Legumes

If you choose to avoid animal proteins, beans and legumes will be an important component of your diet. Try these high-protein options:

Black eyed peas, 1 cup (13 g)
Chickpeas, 1 cup (15 g)
Lentils, 1 cup (18 g)
Split peas, 1 cup (16 g)
Refried beans, 1 cup (14 g)
Soybeans, 1 cup (29 g)
Miso, 1 cup (32 g)
Soy milk, 1 cup (7 g)

Nuts and Seeds

No list of high protein foods would be complete with nuts and seeds, which are tasty sources of both healthy fats and protein. If you do not eat animal proteins, it’s important that you consume other sources. Add nuts and seeds to your salads and smoothies or munch on them as snacks. Here are the protein counts for some of the most popular nuts, nut butters, and seeds: