Best High Protein Foods
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100 High Protein Foods – Ultimate List of the Best Protein Sources
Anytime I sit down to write an article, I try to think of things that I have searched for in the past in an effort to produce content that is actually useful to lifters. I thought a massive list of high protein foods covering a number of different categories would be useful to almost anybody that lifts weights. So, here it is! A giant list of 100 protein sources (along with a few other helpful nuggets about protein).
Protein FAQs
1. What is a complete protein?
A protein source that contains all 9 of the essential amino acids is known as a complete protein.
Animal sources and dairy are usually complete protein sources.
All proteins are made of varying amounts of amino acids, which are used for a number of functions within your body.
9 of these amino acids are known as “essential amino acids”, which means your body cannot synthesize them by itself so you must acquire them from your diet.
Many plant sources are incomplete since they may only contain a few of the essential amino acids. Therefore, plant sources must be combined to ensure you are eating all of the amino acids your body needs.
2. How many calories are in protein?
Protein is known as a type of macronutrient and is one of the four sources of energy (calories) for your body. Protein contains 4 calories per gram.
The other sources of energy or “macronutrients” are carbohydrates and fat. Carbs contain 4 calories per gram and fat contains 9 calories per gram.
Alcohol is also technically a macronutrient and contains 7 calories per gram.
3. How much protein do you need?
This amount is going to vary slightly depending on some individual factors including body weight and activity level. However, most experts agree that your protein intake should be in the range of 1.2 – 1.8 grams per KG of body weight if you are lifting weights regularly.
For most people, somewhere around the middle of that range will be sufficient.
4. Is too much protein harmful?
Too much of anything is usually going to have adverse effects at some point. Unless you have a pre-existing condition, even the upper end of the above guidelines should not cause you any trouble.
5. What is the best source of protein?
This is a very difficult question to answer since there are many factors at play and “best” can be very subjective.
One way in which protein quality can be judged is by ranking different sources based on their “biological value” (BV).
This rating method has its’ limitations but, essentially, compares proteins against each other depending how much of each source is absorbed and used inside the body.
In all honesty, if you are eating a variety of protein sources, you don’t need to worry much about the biological value but it is interesting information.
High protein foods like whey protein, eggs and soy beans all have very high BVs.
100 High Protein Foods List
Meat and Poultry
Food | Serving Size | Protein Grams |
|---|---|---|
1. Steak (top/bottom round) | 3oz. | 23 |
2. Ground/mince beef | 3oz. | 18 |
3. Pork chop | 3oz. | 26 |
4. Chicken breast | 3oz. | 24 |
5. Turkey breast | 3oz. | 24 |
6. Corned beef | 3oz. | 24 |
7. Sliced deli beef | 3oz. | 18 |
8. Canadian style bacon | 3oz. | 15 |
9. Bison steak | 4oz. | 23 |
10. Kangaroo steak | 1 steak | 22 |
11. Horse steak | 3oz. | 18 |
12. Ostrich steak | 4oz. | 29 |
13. Crocodile meat | 4oz. | 24 |
14. Chorizo | 3oz. | 21 |
15. Pepperoni | 3oz. | 18 |
16. Turkey breast deli slices | 3oz. | 18 |
Protein Tip!
If selecting protein for weight loss goals, select sources with lower fat content. These leaner sources can help cut down your total calorie intake.
Seafood
Food | Serving Size | Protein Grams |
|---|---|---|
17. Tuna | 3oz. | 25 |
18. Halibut | 3oz. | 23 |
19. Octopus | 3oz. | 25 |
20. Salmon | 3oz. | 23 |
21. Tilapia | 3oz. | 21 |
22. Anchovies | 3oz. | 24 |
23. Sardines | 3oz. | 21 |
24. Mackerel fillet | 1 cooked fillet | 21 |
25. Shrimp/prawns | 3oz. | 18 |
26. Cod | 3oz. | 15 |
27. Swordfish | 3oz. | 20 |
Protein Tip!
Protein requires other vitamins and minerals such as calcium so that it can be absorbed and utilized properly. Do not neglect these nutrients in your diet if you are consuming high protein foods.
Protein Bars and Snacks
Food | Serving Size | Protein Grams |
|---|---|---|
28. Beef jerky | 1oz. | 13 |
29. Peanut butter | 2 tbsp. | 8 |
30. Ready-made smoothies | 1 cup | 16 |
31. Quest bars | 1 bar | 20 |
32. Lenny and Larry’s cookies | 1 cookie | 16 |
33. Bacon jerky | 1 oz. | 11 |
34. Clif builder’s bars | 1 bar | 20 |
35. Nature valley protein granola bar | 1 bar | 10 |
36. Ezekiel bread | 1 slice | 4 |
37. Sprouted wholegrain bread | 1 slice | 6 |
Eggs and dairy
Food | Serving Size | Protein Grams |
|---|---|---|
38. Greek yoghurt | 8oz. | 23 |
39. Cottage cheese | ½ cup | 14 |
40. Swiss cheese | 1oz. | 8 |
41. Eggs | 1 large | 6 |
42. Milk (2% fat) | 1 cup | 8 |
43. Whey protein powder | Per average scoop | 20-30 |
44. Kefir | 6oz. | 6 |
45. Gruyere cheese | 3oz. | 24 |
46. Quark | 3oz. | 14 |
47. Edam cheese | 3oz. | 25 |
48. Feta cheese | 3oz. | 14 |
Vegetarian Protein Sources
Protein Tip!
Many plant-based protein sources are incomplete. Eating a variety of these sources and pairing complimenting sources together can help achieve a more complete amino acid profile.
Beans, Legumes and Lentils
Food | Serving Size | Protein Grams |
|---|---|---|
49. Navy beans | 1 cup | 15 |
50. Dried lentils | ¼ cup | 13 |
51. Edamame beans | ½ cup | 8 |
52. Tofu | 1 cup | 28 |
53. Tempeh | 1 cup | 50 |
54. Split peas | 1 cup | 16 |
55. Black beans | 1 cup | 15 |
56. Kidney beans | 1 cup | 15 |
57. Pinto beans | 1 cup | 15 |
58. Miso (paste) | 1 cup | 32 |
Nuts and Seeds
Food | Serving Size | Protein Grams |
|---|---|---|
59. Almonds | 1oz. | 6 |
60. Pumpkin seeds | 1oz. | 5 |
61. Peanuts | 1oz. | 7 |
62. Chia seeds | 1oz. | 5 |
63. Cashew nuts | 1oz. | 5 |
64. Pistachios | 1oz. | 6 |
65. Sunflower seeds | 1oz. | 5.5 |
66. Flax seeds | 1 tbsp. | 1.5 |
67. Walnuts | 1oz. | 4 |
68. Pine nuts | 1oz. | 4 |
69. Coconut | 1oz. | 2 |
Protein Tip!
There is research to suggest that distributing protein throughout the day is beneficial for muscle gain (study). Around 40g per meal seems to be most effective.
High Protein Fruits and Vegetables
Food | Serving Size | Protein Grams |
|---|---|---|
70. Green peas | 1 cup | 7 |
71. Broccoli | 1 cup | 3 |
72. Brussels Sprouts | ½ cup | 2 |
73. Spinach | 1 cup | 5 |
74. Sun-dried tomatoes | 1 cup | 6 |
75. Guava | 1 cup | 4 |
76. Artichokes | 1 medium | 4 |
77. Kale | 1 cup | 1 |
78. Mushrooms | 1 cup sliced | 4 |
79. Mange tout | 1 cup | 6 |
80. Sweet corn | 1 cup | 5 |
81. Asparagus | ½ cup chopped | 2 |
82. Cauliflower | 1 cup | 2 |
83. Pak-choi | 1 cup | 3 |
84. Mulberries | 1 cup | 2 |
85. Blackberries | 1 cup | 2 |
86. Passion fruit | 1 cup | 5 |
87. Pomegranate | 1 fruit | 5 |
88. Avocado | 1 avocado | 4 |
Protein Tip!
If selecting high protein foods for weight loss goals, select sources with lower fat content. These leaner sources can help cut down your total calorie intake.
High protein grains
Food | Serving Size | Protein Grams |
|---|---|---|
89. Oat bran | 1 cup | 7 |
90. Wheat germ | 1 gram | 6 |
91. Buckwheat | 1 cup | 23 |
92. Quinoa | 1 cup | 8 |
93. Oats | ½ cup | 13 |
94. Teff | ¼ cup | 7 |
95. Triticale | ¼ cup | 6 |
96. Soba noodles | 1 cup | 6 |
97. Wild rice | 1 cup | 6.5 |
98. Millet | ½ cup | 11 |
99. Rye | 1 cup | 17 |
100. Spelt | 1 cup | 25 |
I hope this post has helped give you some extra ideas and information on protein intake. If you found it useful, please do hit one of the share buttons!
For anybody that wants to get all sciencey about protein for lifters and athletes, take a look at this crazy-detailed protein article by Jorn Trommelen.
