Top 20 High Protein Rich Foods

Protein Rich Foods

Do you feel hungry and tired all the time? Do short bursts of workout make you feel lethargic and exhausted? Then you might be suffering from protein deficiency. Protein is a macro nutrient composed of amino acids. It is the building block of life. Our body can produce several amino acids required for protein production, but there is a set of essential amino acids that can be obtained from animal and plant sources only. Protein helps to break down the amino acids that promote cell growth and repair. The excess protein consumed is converted into energy by the body. Several researches have also suggested that protein in the form of lean meat, beans, nuts and dairy food can promote weight loss and reduce the risk of heart diseases. It takes a long time to be digested by the body, keeping you full for a longer time.

 

FOOD NameCaloriesProteinTotal FatSodiumPotassium
#1: Turkey Breast (100g)14730 g2.08 g99 mg249 mg
#2: Chicken Breast (100g)17221 g9 g63 mg220 mg
#3: Fish (Tuna, Salmon..) (100g)8719 g0.7 g31 mg392 mg
#4: Cheese (28 g)37118 g32 g1,671mg132mg
#5: Pork Loin (Chops) (100g)15721 g8 g64 mg372 mg
#6: Lean beef & veal (low fat) (100g)25026 g15 g72 mg318 mg
#7: Tofu (100g)768 g4.8 g7 mg121 mg
#8: Beans (mature soybeans) (100g)44636 g20 g2 mg1,797 mg
#9: Eggs (100g)15513 g11 g124 mg126 mg
#10: Yogurt (100g)5910 g0.4 g36 mg141 mg
#11: Milk and Soy Milk (100g)543.3 g1.8 g51 mg118 mg
#12: Pumpkin (100g)261 g0.1 g1 mg340 mg
#13: Winter squash (100g)341 g0.1 g4 mg350 mg
#14: Peanut (100g)56726 g49 g18 mg705 mg
#15: Almonds (100g)57621 g49 g1 mg705 mg
#16: Watermelon seeds (100g)60231g51g107g788mg
#17: Prawns (100g)10520.14 g1.72g470 mg183 mg
#18: Lentils (100g)1169 g0.4 g2 mg369 mg
#19: Spirulina (100g)29057.47 g7.72 g1048 mg1363 mg
#20: Raw Nuts (100g)57621 g49 g1 mg705 mg

Recommended dietary allowance:

The recommended dietary allowance of protein is:

  • For women aged 19 to 70: 46 grams
  • For men aged 19 to 70: 56 grams

While it may look difficult to get a full dose of protein a day, incorporating a few of these foods high in protein can help you reach your goal.

Top 20 High Protein Foods & Nutrition:


Turkey breastAnimal protein sources contain the complete set of essential amino acids. Turkey is one of the best animal sources of protein. It is consumed traditionally in some parts of the world on Christmas. 100 grams serving of turkey breast provides 22.3 grams of protein. Turkey also provides high concentrations of B complex vitamins, zinc and other vitamins. It also contains nutrients that help to alleviate depression and anxiety.

Nutrition Facts (100 grams)   
Calories157
% Daily Value*
Total Fat7 g10%
Saturated fat1.9 g9%
Cholesterol65 mg21%
Sodium59 mg2%
Potassium275 mg7%
Total Carbohydrate0g0%
Dietary Fiber0g0%
Protein22 g44%
Vitamin A0%Vitamin C0%
Calcium1%Iron6%
Vitamin D0%Vitamin B-625%
Vitamin B-126%Magnesium6%

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Chicken breastChicken breast is one of the best protein-rich foods. 58 grams of chicken breast provides 17 grams protein. A large chicken breast also provides you with high levels of niacin, which helps the body to produce energy and keeps the nervous system healthy. Chicken thigh, on the other hand, contains 9 grams protein. The skin is loaded with saturated fat. Make sure you remove the skin before cooking. Chicken is also a good source of omega 3 fatty acids, magnesium, Vitamins A, K, B3 and B6.

Nutrition Facts   
Calories172
% Daily Value*
Total Fat 9 g13%
Saturated fat2.7 g13%
Cholesterol64 mg21%
Sodium63 mg2%
Potassium220 mg6%
Total Carbohydrate0g0%
Dietary Fiber0g0%
Sugars0g
Protein21 g
Vitamin A1%Vitamin C0%
Calcium1%Iron3%
Vitamin D4%Vitamin B-625%
Vitamin B-125%Magnesium6%

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Fish

Fish is a healthy alternative to several popular meat options. It contains the same amount of protein as red meat. Salmon is the best source of protein compared to most other fishes. It is extremely versatile and found abundantly in supermarkets. It is classed as an oily fish as it contains high levels of omega 3 fatty acids. Omega 3 fatty acids help to keep the heart healthy. A single fillet provides 26 grams of protein. This tasty fish is also high in Vitamin D and E. The other excellent sources of protein are tuna, snapper, halibut, perch, flounder, sole, cod and tilapia. Tuna, snapper and halibut contain 22 grams of protein per fillet, while flounder, sole and perch contain 21 grams of protein per fillet. Fishes also provide vitamins, iron, zinc and energy.

Nutrition Facts (100 grams)   
Calories187
% Daily Value*
Total Fat12 g18%
Saturated fat1.9 g9%
Cholesterol61 mg20%
Sodium48 mg2%
Potassium370 mg10%
Total Carbohydrate0g0%
Dietary Fiber0g0%
Sugars0g
Protein20 g40%
Vitamin A9%Vitamin C0%
Calcium4%Iron4%
Vitamin D0%Vitamin B-615%
Vitamin B-12123%Magnesium6%

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CheeseCheese is a valuable source of calcium, protein, fat and phosphorus. Non-fat mozzarella cheese is another best foods with high protein out of all the varieties of cheese. A 100 grams serving provides 32 grams of protein. Other cheeses high in protein include cottage cheese, cheddar, parmesan, Gruyere, Romano and Swizz cheese. Much of the protein in Parmesan cheese is in pre-digested form and takes 45 minutes to be digested completely. Gruyere Cheese contains 8 grams of protein, even more than an egg. Cottage cheese is low in fat and carbohydrates, yet high in protein. It also provides high levels of calcium, which is vital for making the muscles contract.

Nutrition Facts (100 grams)   
Calories 371
% Daily Value 1
Total Fat32 g49%
Sat. Fat18 g90%
Cholesterol100 mg33%
Sodium1,671 mg69%
Total Carbohydrate3.7 g1%
Dietary Fiber0g0%
Sugars2.3 g
Protein18 g36%
Vitamin A18%Vitamin C0%
Calcium104%Iron3%
Vitamin D5%Vitamin B-65%
Vitamin B-1225%Magnesium6%
Sources include: USDA

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Pork loinPork loin and sausages are loved all over the world. The meat on the pork chops is lean and has succulent and tasty fat. 134 grams of pork chops provide 25 grams of protein. 3 oz. of roasted pork provides 23 grams of protein while a slice of bacon contains 3 grams of protein. Pork is a good source of zinc, which helps the body to produce testosterone, a muscle-building hormone. The vitamins present in pork chops help one to exercise faster.

Pork loin Nutrition Facts (100 grams)   
Calories157
% Daily Value 1
Total Fat8 g12%
Sat. Fat2.8 g14%
Cholesterol59 mg19%
Sodium64 mg2%
Potassium372 mg10%
Total Carbohydrate3.7 g0%
Dietary Fiber0g0%
Sugars0 g
Protein21 g42%
Vitamin A0%Vitamin C0%
Calcium0%Iron3%
Vitamin D4%Vitamin B-625%
Vitamin B-128%Magnesium5%
Sources include: USDA

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Lean beefIf red meat is your preferred source of protein, choose the leanest meat to limit the fat intake. A slice of lean beef provides 31 grams of protein, which is why it is included in the high protein foods list. It is also rich in iron, which provides oxygen to the muscles, allowing you to do cardiovascular exercises for a long time. Zinc in lean beef aids in tissue repair and in the conversion of food to fuel. It is also a natural source of the strength booster, creatine, which aids in building muscle. Beef takes a long time to digest, keeping you full for a longer time.

Nutrition Facts (100 grams)   
Calories171
% Daily Value*
Total Fat7 g10%
Saturated fat1.9 g15%
Cholesterol76 mg25%
Sodium65 mg2%
Potassium348 mg9%
Total Carbohydrate0 g0%
Dietary Fiber0g0%
Sugar0g0%
Protein26 g44%
Vitamin A0%Vitamin C0%
Calcium0%Iron15%
Vitamin D1%Vitamin B-620%
Vitamin B-1241%Magnesium5%

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TofuFoods made with soybean contain the highest levels of protein. Tofu is a complete source of protein and provides all the essential amino acids. 85 grams of tofu provide 7 grams of protein. It is also fortified with nutrients like calcium, iron and Vitamin B12. You can add tofu in just about anything, like stir-fries, pasta, pizza, soups and salads. It also provides 185% of the daily-recommended allowance of magnesium.

Tofu Nutrition Facts (100 grams)   
Calories76
% Daily Value*
Total Fat4.8 g7%
Saturated fat0.7 g3%
Cholesterol0 mg0%
Sodium7 mg0%
Potassium121 mg3%
Total Carbohydrate1.9 g0%
Dietary Fiber0.3 g1%
Protein8 g16%
Vitamin A1%Vitamin C0%
Calcium35%Iron30%
Vitamin D0%Vitamin B-60%
Vitamin B-120%Magnesium7%

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mature soybeansFoods in the legume family are a good substitute for meat and dairy foods. You can consume different varieties of beans like black, white, pinto and edamame to get your daily dose of protein. A half cup of beans contains as much protein as an ounce of red meat. Soybean contains all the eight essential amino acids, making it excellent for vegetarians. 1 cup of mature soybeans provides 29 grams of protein. Other good sources of protein include kidney beans, white beans, lima beans, black beans and fava beans. 2 cups of kidney beans provide 26 grams of protein. A half cup of boiled edamame contains 9 grams of protein. Edamame can be served both hot and cold. These nutritional powerhouses are also loaded with fiber, which helps to keep you full for a longer time. Beans pair best with salads and pastas. You can also blend the beans to prepare a tasty dip.

Nutrition Facts (100 grams)   
Calories173
% Daily Value*
Total Fat9 g13%
Saturated fat1.3 g6%
Cholesterol0 mg0%
Sodium1 mg0%
Potassium515 mg14%
Total Carbohydrate10 g3%
Dietary Fiber6 g24%
Sugar3 g
Protein17 g34%
Vitamin A0%Vitamin C2%
Calcium10%Iron28%
Vitamin D0%Vitamin B-610%
Vitamin B-120%Magnesium21%

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EggsEggs are one of the least expensive sources of protein that are included in high protein foods list. Egg white especially, contains high levels of protein. One large egg provides 6 grams of protein. Egg white provides 4 grams of protein. Eggs include all the essential fatty acids and vitamins like A, D, E and K. According to the American Heart Association, a healthy individual can safely consume an egg a day. Eat three scrambled and poached eggs with toast to get a morning boost of energy. It will keep you full for hours.

Nutrition Facts (100 grams)   
Calories155
% Daily Value*
Total Fat11 g16%
Saturated fat3.3 g16%
Cholesterol373 mg124%
Sodium124 mg5%
Potassium126 mg3%
Total Carbohydrate1.1 g0%
Dietary Fiber0 g0%
Sugar1.1 g
Protein13 g26%
Vitamin A10%Vitamin C0%
Calcium5%Iron6%
Vitamin D21%Vitamin B-65%
Vitamin B-1218%Magnesium2%

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YogurtYogurt is not only an excellent source of protein, but is also rich in calcium. Yogurt, especially Greek Yogurt, contains double the protein than regular yoghurt. It is filling, thick and less sweet than most yogurts. Greek yogurt is extremely low in calories. You can eat yogurt on its own or in combination with fruits, nuts and berries. For extra protein, add some dried milk powder to it. Yoghurt can be digested easily and is perfect for a healthy evening snack. Avoid eating the flavored yoghurts as they contain high levels of carbohydrates.

Nutrition Facts (100 grams)   
Calories59
% Daily Value*
Total Fat0.4 g0%
Saturated fat0.1 g0%
Cholesterol5 mg1%
Sodium36 mg1%
Potassium141 mg4%
Total Carbohydrate3.6 g1%
Dietary Fiber0 g0%
Sugar3.2 g
Protein10 g20%
Vitamin A0%Vitamin C0%
Calcium11%Iron0%
Vitamin D0%Vitamin B-65%
Vitamin B-1213%Magnesium2%

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MilkMilk is not only essential for bone health, but also provides high concentrations of protein. 1 cup of skimmed milk provides 8 grams of protein. Skimmed milk keeps the bones and teeth strong, preventing osteoporosis. It also helps to maintain blood pressure. Purchase milk fortified with Vitamin D to obtain maximum benefits. People who are intolerant to lactose can drink soy milk instead. 1 cup of soy milk provides 8 grams of protein. Soymilk is also available in chocolate and vanilla flavors to satisfy the sweet tooth.

Nutrition Facts (100 grams)   
Calories42
% Daily Value*
Total Fat1 g1%
Saturated fat0.6 g3%
Cholesterol5 mg1%
Sodium44 mg1%
Potassium150 mg4%
Total Carbohydrate5 g1%
Dietary Fiber0 g0%
Sugar5 g
Protein3.4 g6%
Vitamin A0%Vitamin C0%
Calcium12%Iron0%
Vitamin D0%Vitamin B-60%
Vitamin B-128%Magnesium2%

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PumpkinPumpkin is one of the most widely grown vegetables in the world. One cup of pumpkin provides 1.2 grams of protein. It is also chock full of antioxidants, minerals, vitamins and fiber. Pumpkin seeds are also worth latching on to get the daily dose of protein. The seeds can be quite high in calories; be mindful of your serving. Pumpkin can be incorporated in a number of recipes, be it baked, fried or stewed.

Nutrition Facts (100 grams)   
Calories26
% Daily Value*
Total Fat0.1 g0%
Saturated fat0.1 g0%
Cholesterol0 mg0%
Sodium1 mg0%
Potassium340 mg9%
Total Carbohydrate6 g2%
Dietary Fiber0.5 g2%
Sugar2.8 g
Protein1 g2%
Vitamin A170%Vitamin C15%
Calcium2%Iron4%
Vitamin D0%Vitamin B-65%
Vitamin B-120%Magnesium3%

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SquashSquash can also help you to add a good amount of amino acids and protein to your diet. This comfort food is extremely filling and tasty, and needs a few adornments to make it palatable. 1 cup of sliced squash provides 1.6 grams of protein. The amount of protein in squash varies according to its type. The bright orange color of this vegetable signifies the high amount of beta-carotene present in it. Squash is extremely high in manganese. A one cup serving of squash provides 21% of the daily-recommended value. Just sprinkle salt, pepper or fresh sage and it is ready to serve.

Nutrition Facts (100 grams)   
Calories34
% Daily Value*
Total Fat0.1 g0%
Saturated fat0.1 g0%
Polyunsaturated fat0.1 g
Monounsaturated fat0 g
Cholesterol0 mg0%
Sodium4 mg0%
Potassium350 mg10%
Total Carbohydrate9 g3%
Dietary Fiber1.5 g6%
Sugar2.2 g
Protein1 g2%
Vitamin A27%Vitamin C20%
Calcium2%Iron3%
Vitamin D0%Vitamin B-610%
Vitamin B-120%Magnesium3%

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PeanutPeanut is one of the best high protein vegetarian foods. It contains monounsaturated fats and essential fatty acids that keep the body functioning at its optimal level. 1 ounce of peanut provides 7 grams of protein. Peanut butter is an indulgent way to get protein. It provides instant energy and keeps hunger pangs at bay. 2 tablespoons of peanut butter provide 8 grams of protein. Eat peanut butter with smoothies, crackers and baked goods to enjoy it to the fullest.

Nutrition Facts (100 grams)   
Calories567
% Daily Value*
Total Fat49 g75%
Saturated fat7 g35%
Polyunsaturated fat16 g
Monounsaturated fat24 g
Cholesterol0 mg0%
Sodium18 mg0%
Potassium705 mg20%
Total Carbohydrate16 g5%
Dietary Fiber8 g32%
Sugar4 g
Protein26 g52%
Vitamin A0%Vitamin C0%
Calcium9%Iron25%
Vitamin D0%Vitamin B-615%
Vitamin B-120%Magnesium42%

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AlmondsBesides being crunchy and flavorsome, almonds are also known for their high nutrient content. It contains an abundant amount of Vitamin E, calcium, iron, magnesium and potassium. 30 grams of almonds provide 7 grams of protein. It contains high levels of monounsaturated fats, which has shown to reduce heart diseases. It promotes blood flow in the arteries, resulting in the anti-inflammatory agents to rush to the working muscles. Almond is a versatile nut and can be added to pasta, cereals, smoothies and several other dishes. Almonds also make a great post-workout snack. Skip the nuts that contain hydrogenated oils and added sugar.

Nutrition Facts (100 grams)   
Calories576
% Daily Value*
Total Fat49 g75%
Saturated fat3.7 g18%
Polyunsaturated fat12 g
Monounsaturated fat31 g
Cholesterol0 mg0%
Sodium1 mg0%
Potassium705 mg20%
Total Carbohydrate22 g7%
Dietary Fiber12 g48%
Sugar3.9 g
Protein21 g42%
Vitamin A0%Vitamin C0%
Calcium26%Iron20%
Vitamin D0%Vitamin B-65%
Vitamin B-120%Magnesium67%

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Watermelon SeedsWatermelon seeds are collected, roasted and mainly served as a snack. The seeds are composed of about 35% protein. The amount of protein in watermelon seeds is approximately 31 grams per cup. It contains all the nine essential amino acids, including lysine. The seeds also contain significant amounts of phosphorus, magnesium, thiamine, iron, copper and folate. Watermelon seeds are high in calories. One cup of watermelon seeds provides 602 calories. A handful of watermelon seeds will provide you with ample energy to carry out the day-to-day activities.

Nutrition Facts (100 grams)   
Calories557
% Daily Value*
Total Fat47.37g73%
Saturated fat9.779g49%
Cholesterol0 mg0%
Sodium99mg4%
Potassium648mg19%
Total Carbohydrate15.3g5%
Dietary Fiber0 g0%
Sugar3.9 g
Protein28.3g42%
Vitamin A0%Vitamin C0%
Calcium5%Iron40%
Vitamin D0%Vitamin B-60.089mg
Vitamin B-120%Magnesium67%

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PrawnsPrawns are excellent foods with high proteins. It is extremely low in fat and carbohydrates, making it an ideal addition to a weight loss diet. A single serving of prawns provides 0.3 grams of carbohydrates. Prawns also help to metabolize fats, protein and carbohydrates.

 

 

Nutrition Facts (100 grams)   
Calories119
% Daily Value*
Total Fat1.7g3%
Saturated fat0.521g3%
Cholesterol211mg70%
Sodium947mg39%
Potassium170mg5%
Total Carbohydrate1.5g1%
Dietary Fiber0 g0%
Sugar0 g
Protein22.8g
Vitamin A6%Vitamin C0%
Calcium9%Iron2%
Vitamin D0%Vitamin B-60.242mg
Vitamin B-121.66μgMagnesium0.049mg

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LentilsLentil is a type of legume, staple in India. A cup of cooked lentils will provide 18 grams of protein. Lentil is not a complete protein food, as it does not contain all the essential amino acids. It lacks methionine and cysteine amino acids. You can obtain all the essential amino acids by pairing it with rice.

 

Nutrition Facts (100 grams)   
Calories116
% Daily Value*
Total Fat0.4 g0%
Saturated fat0.1 g0%
Cholesterol0 mg0%
Sodium2 mg0%
Potassium369 mg10%
Total Carbohydrate20 g6%
Dietary Fiber8 g32%
Sugar1.8 g
Protein9 g
Vitamin A0%Vitamin C2%
Calcium1%Iron18%
Vitamin D0%Vitamin B-610%
Vitamin B-120%Magnesium9%

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SpirulinaSpirulina is blue-green algae, extremely rich in nutrients. It is used across the world to treat several types of ailments. Spirulina is a very high source of protein, minerals, vitamins, beneficial pigments and antioxidants. It contains all the essential amino acids, making it a complete protein food. Dried spirulina contains about 60% of protein.

Nutrition Facts (100 grams)   
Calories
% Daily Value*
Total Fat7.72 g
Saturated fat2.65 g
Cholesterol
Sodium1048 mg70%
Potassium1363 mg29%
Total Carbohydrate23.9 g
Dietary Fiber3.6 g
Sugar3.1 g
Protein57.47 g
Vitamin A4%Vitamin C12%
Calcium12%Iron219%
Vitamin D0%Vitamin B-628%
Vitamin B-120%Magnesium55%

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Raw nutsRaw nuts contain protein and healthy fats, making them a valuable part of a plant-based diet. Raw nuts are quite low in calories and fat, as compared to pistachio, peanut and almonds. You can toss raw nuts with vegetables and apple cider vinegar to make a refreshing salad. Nuts are a slow burning food, which leaves you feeling fuller for a longer time. Several researches have also shown that nuts can help you reduce weight.

 

Nutrition Facts (100 grams)   
Calories576
% Daily Value*
Total Fat49 g75%
Saturated fat3.7 g18%
Cholesterol0 mg0%
Sodium1 mg0%
Potassium705 mg20%
Total Carbohydrate22 g7%
Dietary Fiber12 g48%
Sugar3.9 g
Protein21 g
Vitamin A0%Vitamin C0%
Calcium26%Iron20%
Vitamin D0%Vitamin B-65%
Vitamin B-120%Magnesium67%

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Incorporate these high protein foods in your diet for your daily dose of health. Don’t forget to leave us a comment below.

Also you can below check out the list of high potassium, iron, magnesium and zinc rich foods —

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