It is no secret that protein helps to build muscle, keep the body active, and supply energy. Many do not get the protein they need when they start dieting because they cut out vital nutrients. Here is the list of 50 foods that are high in protein that will help you reach your health goals.
Protein From Meat
1. Roasted Chicken Breast with Skin, ½ Breast, 29.20 g Protein
Chicken breast is a low calorie, high protein meal that can help keep you active and can give you sustainable energy and fullness that lasts. Protein helps to trick the brain into staying fuller longer so that you can eat less and still feel full.
2. Roasted Turkey Breast with Skin, 100g of meat, 28.71 g protein
for those that prefer something with a bit more robust flavor, turkey breast is also high in protein and low in fat. It can also be dressed or seasoned to fit any diet plan or any preferences so that you can get the most out of your turkey breast.
3. Beef Bottom Round 1/8” Trim fat, braised, 3 oz, 27.85 g protein
for those that want something heartier, a beef bottom round is also a great source of protein. You want to opt for lean cuts that are not going to have a ton of fat so that you can get the benefit of the protein without having to worry about fat.
4. Boneless Pork Sirloin, broiled, 3 oz, 25.94 g protein
for those that do not want to eat red meat, pork sirloin is a good alternative. Pork does not have a ton of fat and it can be trimmed easily. Pork sirloin that has been braised or broiled is also great for those that want to make sandwiches with their meat.
5. Pork Spareribs, braised, 3 oz, 24.70 g protein
this is another great option and might be just what you need at your next bbq. Spareribs have tons of protein and they are filling and fun to eat. You get the protein without having to load up on tons of fat.
6. Beef Top Sirloin 1/8” trim fat, broiled, 3 oz, 22.92 g protein
this is a great option for those that want something that has a ton of protein that still has a great deal of flavor. This is a cut that is going to be lean but still very flavorful and great for stews, roasts, and other cooking applications.
7. Lamb, composite of cuts, 1/8” trim fat, 3oz, 21.68 g protein
this is another great cut of meat that is going to be cheaper than a prime cut but that is still going to have a ton of protein and be great for cooking in a wide range of recipes and applications. This is a very versatile meat that is going to be great for all uses.
8. Chicken Thigh with Skin, 1 thigh, 15.54 g protein
this is a wonderful cut that is easy to eat and easy to cook. Chicken thigh is going to be higher in protein than some other cuts of chicken simply because it is dark meat. It is also going to be easier to cook because of higher fat content and it is going to have tons of flavor.
9. Duck with Skin, 100 g, 18.99 g protein
this is a great and flavorful option that is going to make for a great addition to any recipe. This is also going to be something that has good fats and that allows for a longer cooking time so you can add it to slow cooker recipes as well.
10. Chicken Drumstick, 1 drumstick, 14.06 g protein
this is a great option for those that are trying to get kids to eat more protein. Since these are so easy to eat, they are also fun and can be a great way to introduce more protein into your kid’s diet.
11. Hardboiled eggs, 2 eggs, 12.58 g protein
for those that want something easy and fast, a hardboiled egg has a ton of protein and is easy to eat, fast to make, and can be a great portable breakfast or snack that you make ahead and simply store in the fridge.
Protein From Sea Foods
12. Atlantic Herring, 1 fillet, 32.93 g protein
for those that might not want to eat meat or that are for those that might not want to eat meat or that are pescatarian, fish is another great option for getting a ton of protein. Atlantic herring has a meaty feel but still has that great fish flavor and tons of added protein.
13. Alaskan Salmon, 100g, 30.70 g protein
for those that might not be able to get fresh fish, canned salmon is another great option. Canned salmon has tons of protein and can be added to just about any recipe that you might have up your sleeve or can be eaten as a snack in a salmon salad form or on top of a bed of greens.
14. Skipjack Tuna, 100g, 28.21 g protein
this is a great option for those that want something that is very strong in flavor and that is robust. This is a great option for those that are trying to swap out meat and go for fish as a good substitute.
15. Tilapia, 100g, 26.15 g protein
this is another great alternative that you can actually find at the grocery store in the fresh and frozen sections. Tilapia is bred to be very mild in flavor and very firm in texture so it can be used as a substitute in many meals for other meats. It is also very mild in flavor so if you are not a fan of the fish taste, this might be a good option for you.
16. Alaskan King Crab, 1 leg, 25.93 g protein
for those that like finger foods, crab legs have a great deal of protein. They are also very easy to cook and very mild in flavor so their meat can be added to a great range of recipes. This is a wonderful way to get your protein.
17. Clam, 100g, 25.55 g protein
for those that love dishes like clams casino, this is a great way to get your daily protein. These little sea dwellers have a great deal of your daily protein making them a wonderful food to snack on.
18. Canned Sardine in Tomato Sauce, 3 sardines, 23.78 g protein
for those that like canned fish instead, sardines are another great source of protein. They can be eaten on crackers alone or can be added to sauces and dressings to help up the protein count and help make your meals a bit more nutritional.
19. Shrimp, 3 oz, 19.36 g protein
the next time you go out to an all you can eat shrimp meal, just know you are getting more than your daily dose of protein by eating them. These critters are easy to eat, easy to cook, and are great for snacking if you are looking for a snack that is very high in protein.
20. Canned Anchovy, 1 can, 13 g protein
for those that again want a canned alternative, anchovy are a great option. They can again be eaten alone or added to sauces, soups, and even baked dishes to add a distinct salty and nutty flavor and tons of great protein.
21. Hard tofu, ½ block, 30.94 g protein
for those that do not want to eat meat at all, tofu is a great option. This meat substitute is made from soybeans and is a hearty source of protein. It does not have much flavor so it can be added to just about any recipe and can be used as a meat substitute easily.
22. Tempeh, 100 g, 18.19 g protein
tempeh is another substitute that is made from plants so it can be used in nearly every application. This is a great way to cut meat out of your diet without cutting out the protein that is needed to help keep your muscles strong and healthy.
23. Black Beans, 1 cup, 15.24 g protein
for those that want to start eating beans as a protein replacer, black beans are a great option. These beans are high in protein and have a wonderful earthy flavor. They can be eaten alone or added to soups, stews, and even chili.
24. Chickpeas, 1 cup, 14.53 g protein
this is a wonderful way to get the protein you need. Chickpeas are used to make hummus which is a great snack and has tons of protein. This is a great way to add protein and flavor without adding a ton of calories and tons of fat that is hard to work off when you hit the gym.
25. Mung Beans, 1 cup, 14.18 g protein
these are again a great source of protein that is a great substitute for meats. They can be added to salads, soups, stews, and just about any baked dish you can imagine to help up the protein content without upping the calories or changing the overall flavor too much.
26. Sprouted Soy Beans, 100g, 13.10 g protein
if you are looking for something you can add to your stir fry that is not going to add a ton of flavor or a ton of calories, you can always add sprouted soybeans. They have tons of protein, a great light crunch, and do not alter the flavor of what you are cooking making them a wonderful addition to any dish.
27. Green Soybeans, 100g, 12.35 g protein
for those looking to build muscle and add tons of healthy protein to their diet, green soybeans are a great option. They have great protein but you should pay attention to how much you eat as an overabundance of soy in the body may produce unwanted estrogen.
28. Canned baked beans, 1 cup, 12.07 g protein
for those that are watching their protein at summer get-togethers, canned baked beans are also a great source of protein. They do have added sugar and fat which you will have to watch for, but they also have great protein.
29. Soymilk, 1 cup, 7.95 g protein
you can also get protein from what you drink. Soymilk is derived from soybeans and is a great way to add protein to your diet without adding dairy that can cause unwanted weight gain and can cause your body to hold on to and store fats.
30. Lentils, 100g boiled, 9.02 g protein
lentils are great if you are looking for something to be a side dish for your meals. Lentils have a good amount of protein and are very mild in flavor so you can make them taste like anything you want.
31. Winged Beans, 100g boiled, 10.62 g protein
this is another great mild bean that can be added to pretty much anything. They are wonderful as a side or can be added to things like chili, cooked and sprinkled in salads, and more.
Protein From Snacks
32. Pumpkin/Squash seeds, 2 oz, 16.92 g protein
for those looking for a tasty snack, pumpkin and squash seeds are a great option. These offer a satisfying crunch along with muchneeded protein and a flavor that is very appealing to most.
33. Roasted Mixed Nuts, ½ Cup 11.90 g protein
this is a great snack that can make a huge difference in your overall protein intake. They are great for snacking and can help keep you full through the day if you are dieting. They are also great for getting the right fats and oils into your skin and system.
34. Sunflower Seeds, 2 oz, 10.96 g protein
these are great for those that want something easy to eat and flavorful. You can also get roasted and flavored sunflower seeds for those that might not like the mild and nutty flavor that they have.
35. Almonds, 1 cup sliced, 20 g protein
for those that want a nut that does overtime, almonds are just that. They can be sweet, they can be salty, but they are always going to have a ton of protein for those that need that extra punch.
36. Natural Beef Jerky, 1 large piece, 7 g protein
beef jerky is another great option for those that want protein fast. You can find natural versions and low salt versions as well as those that have been flavored.
Fruits and Vegetables/Grains
37. Durian, 2 fruits, 17.70 g protein
this is a great sub for those that are looking for a fruit that has protein. Though this fruit has been called the rotting meat fruit because of its pungent smell, when prepared right this fruit does have tons of great healthy protein.
38. Spinach Raw, 1 package, 8.12 g protein
spinach is great for getting added protein but is also great for getting the iron that our bodies need to replace lost blood and to improve overall circulation.
39. Quinoa, 1 cup cooked, 8.14 g protein
this is another great side for any dinner. It is mild in flavor and has a very interesting mouthfeel so it is perfect for those adventurous eaters that like to try new things. It is perfect for those that are tired of the same old rice and want something a bit different.
40. Spirulina, 2 tbsp, 8.05 g protein
this is a great meal additive that can be put in any recipe. This is for those that do not want to alter their eating habits so much as help to supplement and make their meals more nutritious overall.
41. Avocado, 1 fruit raw, 6.78 g protein
this is a great flavorful fruit that can be eaten raw, added to dressings, added to soups, used as a salad or sandwich topper, and so much more. These are great for just about any meal as well.
42. Wild Rice, 1 cup cooked, 6.54 g protein
for those that want a great flavorful side, wild rice is always a great option. Wild rice is more interesting as far as mouthfeel as well so it might help texture eaters get a good dose of protein.
43. Brown Rice, long grain, 1 cup cooked, 5.03 g protein
this is a great side as well and it does have tons of great protein. For those that like rice and like the taste and texture of rice, brown rice is a good substitute for white rice that is higher in starch.
44. White Rice, long grain, 1 cup cooked, 4.25 g protein
while it has less protein than wild rice and brown rice, white rice still has a good amount of protein per serving. It is great for those that want a quick boost of protein.
45. Broccoli, boiled, 1 medium stalk, 4.28 g protein
broccoli is a great thing to add to recipes, eat alone, make a casserole out of it, soups, and so much. Broccoli has a very distinctive flavor and is a great sub for those that want to eat something that is going to keep them full and give them tons of great protein, iron, fiber, and so much more.
46. Almond Butter, 1 tbsp, 3.35 g protein
this is a great way to add protein for picky eaters. You can use this in sandwiches, dressings, cooking and so much more. Almond butter is tasty, adds protein, and adds great fats to help with your skin, hair and nails as well.
47. Kale, 1 cup boiled, 2.47 g protein
kale is a great way to add protein and bulk up any recipe. Kale is easy to make and easy to eat and is great for just about any application.
48. Peanut Butter, 2 tbsp, 8 g protein peanut
peanut butter is another great source of protein. It also has tons of healthy fats and if you opt for natural butters, you can avoid sugars as well.
49. Cauliflower, one medium head, 11g protein
this is another great veggie that has tons of protein. Cauliflower has a mild flavor and can even be subbed out for potatoes in mashed potatoes and other potato dishes.
50. Beets, 1 cup, 2.2 g protein
beets are also a great source of protein and can be eaten alone and with other dishes as well as on salads and roasted with other veggies.
And last but the least at all, Protein Shakes which gives 24gms of protein in every scoop serving size, plus 5.5 BCAAs, 4 g Glutamine & Glutamic Acid which is simply great for tissue recovery.
What are the other forms of high protein foods please share in the comments below.