Top 40 High Protein Foods (The list)

Proteins are the essential nutrients for our body.  They are essential for repairing and building the muscles and they  can also serve as a fuel source. As a fuel, proteins provide as much energy density as carbohydrates: 4 kcal (17 kJ) per gram; in contrast, lipids provide 9 kcal (37 kJ) per gram. The most important aspect and defining characteristic of protein from a nutritional standpoint is its amino acid composition.

There are nine essential amino acids which humans must obtain from their diet in order to prevent protein-energy malnutrition.

Humans need the essential amino acids in certain ratios. Some protein sources contain amino acids in a more or less ‘complete’ sense. This has given rise to various ranking systems for protein sources, as described in the article.

There are different sources of protein like grains, legumes and nuts, as well as animal sources such as meats, dairy products, fish and eggs. Vegetarians and vegans can get enough essential amino acids by eating a variety of plant proteins. It is commonly believed that athletes should consume a higher-than-normal protein intake to maintain optimal physical performance.

Below is the list with 40 high protein foods:

High-Protein Dairy

  1. Greek Yogurt

Protein Power: 23 g per 8 oz. serving

  1. Cottage Cheese

Protein Power: 14 g per 1/2 cup serving

  1. Swiss Cheese

Protein Power: 8 g per 1 oz. serving

  1. Eggs

Protein Power: 6 g per 1 large egg

  1. Milk, 2%

Protein Power: 8 g per 1 cup serving

  1. Whey Protein

Protein Power: 24 g per scoop, on average

High-Protein Meat

  1. Steak (Top Or Bottom Round)

Protein Power: 23 g per 3 oz. serving

  1. Ground Beef (95% Lean)

Protein Power: 18 g per 3 oz. serving

  1. Pork Chops (Boneless)

Protein Power: 26 g per 3 oz. serving

  1. Chicken Breast (Boneless And Skinless)

Protein Power: 24 g per 3 oz. serving

  1. Turkey Breast

Protein Power: 24 g per 3 oz. serving

High-Protein Seafood

  1. Yellowfin Tuna

Protein Power: 25 g per 3 oz. serving

  1. Halibut

Protein Power: 23 g per 3 oz. serving

  1. Octopus

Protein Power: 25 g per 3 oz. serving

  1. Sockeye Salmon

Protein Power: 23 g per 3 oz. serving

  1. Tilapia

Protein Power: 21 g per 3 oz. serving

High-Protein Canned Foods

  1. Anchovies

Protein Power: 24 g per 3 oz. serving

  1. Corned Beef

Protein Power: 24 g per 3 oz. serving

  1. Light Tuna

Protein Power: 22 g per 3 oz. serving

  1. Chicken

Protein Power: 21 g per 3 oz. serving

  1. Sardines

Protein Power: 21 g per 3 oz. serving

  1. Navy Beans

Protein Power: 20 g per 1 cup serving

  1. Dried Lentils

Protein Power: 13 g per 1/4 cup serving

High-Protein Deli

  1. Roast Beef

Protein Power: 18 g per 3 oz. serving

  1. Canadian Bacon

Protein Power: 15 g per 3 oz. serving

  1. Chorizo

Protein Power: 21 g per 3 oz. serving

  1. Pepperoni

Protein Power: 18 g per 3 oz. serving

  1. Roasted Turkey Breast

Protein Power: 18 g per 3 oz. serving

High-Protein Snacks

  1. Jerky

Protein Power: 13 g per 1 oz. serving

  1. Peanut Butter

Protein Power: 8 g per 2 tbsp serving

  1. Mixed Nuts

Protein Power: 6 g per 2 oz. serving

  1. Bean Chips

Protein Power: 4 g per 1 oz. serving

High-Protein Produce

  1. Smoothie Drinks

Protein Power: 16 g per 1 cup serving

  1. Tofu

Protein Power: 12 g per 3 oz. serving

High-Protein Frozen Foods

  1. Edamame

Protein Power: 8 g per 1/2 cup serving

  1. Green Peas

Protein Power: 7 g per 1 cup serving

  1. Frozen Greek Yogurt

Protein Power: 6 g per 1/2 cup serving

High-Protein Grains

  1. Wheat Germ

Protein Power: 6 g per 1 oz. serving

  1. Soba Noodles

Protein Power: 12 g per 3 oz. serving

  1. Quinoa

Protein Power: 8 g per 1 cup serving

Source/Reference:

http://www.bodybuilding.com/

 

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