20 Best High Protein Foods

Protein is an important building block of bones, cartilage, muscles, skin, and blood. Along with carbohydrates and fat, protein is a “macronutrient,” which means that the body needs relatively large amounts of it.

Foods rich in protein improve your health in various ways, they help you shed those unwanted pounds and keep your belly full while increasing your muscle mass and strength.

A diet high in protein also lowers blood pressure, fights diabetes and more.

It’s important to eat the right amount and the right kind of protein to get its health benefits. The Recommended Daily Intake (RDI) for protein is 46 grams for women and 56 grams for men.

Read below a list of 20 foods that are high in protein.

1.Chicken Breast

Chicken breast is one of the most popular cuts of chicken. The majority of calories in skinless chicken breast come from protein.

100 grams of chicken breast contains 31 grams of protein and 165 calories.

2.Lean Beef

Lean beef is very high in protein, and rich in nutrients, such as energy-supplying Iron, Zinc and vitamin B12 and immunity-supporting selenium.

100 grams of lean beef contains 26.1 grams of protein and 217 calories.

3.Lamb

Being rich in high-quality protein and many vitamins and minerals, lamb can be an excellent component of a healthy diet.

100 grams of lamb contains 25 grams of protein and 294 calories.

4.Canned Tuna

Canned tuna is inexpensive and packed with protein, and a good source of essential nutrients, such as omega-3 fatty acids, selenium and Vitamin D.

100 g of canned tuna in water, drained solids contains 25.5 grams of protein and 116 calories.
100 g of canned tuna in oil, drained solids contains 29.13 grams of protein and 198 calories.

5.Tuna Steak

Tuna steak is a source of high-quality protein with almost no fat. It contains all essential amino acids required by the body for growth and maintenance of lean muscle tissue. 

100 g of bluefin tuna steak contains approximately 165 calories, 30 g of protein.

6.Salmon

Salmon is loaded with protein and is lean and low in calories. It is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA.

100 g of salmon contains 26 grams of protein and 156 calories.

7.Sardines

Sardines are an excellent source of protein, vitamin B12, and selenium. They are a very good source of phosphorus, omega-3 fatty acids, vitamin D, calcium, niacin, copper, vitamin B2 and choline.

100 g of canned sardines in oil contains 25 grams of protein and 208 calories.

8.Shrimp

Shrimp is a rich source of protein and high in several vitamins and minerals. Approximately 90% of the calories in shrimp come from protein. Eating shrimp promote heart and brain health due to its content of omega-3 fatty acids and antioxidants.

100 g of shrimp contains 24 grams of protein and 99 calories.

9.Eggs

One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, iron, vitamins, and minerals.

100 g of boiled eggs contain 13 grams of protein and 155 calories.

10.Milk

Milk contains several important nutrients; a glass of milk (200ml) will give you protein, calcium, iodine, potassium, phosphorus, and vitamins B2 and B1.

100 g of milk contains 3.4 grams of protein and 42 calories.

11.Cottage Cheese

Cottage cheese is high in protein very low in fat and has many nutrients like B vitamins and minerals, calcium, selenium, and phosphorus. If you’re looking to lose some weight or build muscle, then cottage cheese is among the most beneficial foods you can eat.

100 g of cottage cheese contains 11 grams of protein and 98 calories.

12.Mozzarella

Compared to other kinds of cheese, mozzarella is not only low in calories but is also very high in protein, which will help fill you up between meals and stop you from continually grazing throughout the day.

100 g of mozzarella cheese contains 28 grams of protein and 280 calories.

13.Greek Yogurt

Fat-free Greek yogurt contains the most protein compared to yogurt varieties containing fruit. It is an excellent source of calcium, which can help improve bone health. It also contains probiotics, which support a healthy bacterial balance in the gut.

100 g of Greek yogurt contains 10 grams of protein and 59 calories.

14.Oats

The nutrient composition of oats is well-balanced. They contain more protein and fat than most grains. They are also a good source of carbs and fiber, including the powerful fiber beta-glucan.

100 g of oats contains 16 grams of protein and 389 calories.

15.Almonds

Almonds are a close second to peanuts in protein content. Every one-ounce serving (about 23 almonds) provides 6 grams of protein and 4 grams of fiber, plus vitamin E (35 percent daily value), magnesium (20 percent DV).

100 g of almonds contains 21 grams of protein and 576 calories.

16.Peanuts

Peanuts have more protein than any other nut. Snacking on controlled amounts of peanuts is a good way to control hunger without weight gain.

100 g of peanuts contains 25.8 grams of protein and 567 calories.

17.Walnuts

Walnuts contain good fats, such as monounsaturated and polyunsaturated fats (PUFAs), they are also a valuable vegetarian source of the essential fatty acid omega-3.

A 1-ounce serving of walnuts contains 4.3 grams of protein.

100 g of walnuts contains 15 grams of protein and 654 calories.

18.Lentils

Their high protein content makes lentils a perfect option for those looking to boost their protein intake. Lentils are high in fiber, and complex carbohydrates, while low in fat and calories.

100 g of cooked lentils contains 9.02 grams of protein and 116 calories.

19.Beans

Beans are one of the healthiest foods in the world. They are nutrient-dense, a good source of protein and fiber-rich.

100 g of beans contains 21 grams of protein and 347 calories.

20.Broccoli

Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also contains more protein than most other vegetables and low in carbs.

100 g of broccoli contains 3 grams of protein and 34 calories.

There are many other healthy foods high in protein such as: Pumpkin seeds 19 g of protein, chia seeds 17 g of protein, quinoa 14 g of protein, flax seeds 18g of protein.