Disclaimer: We assess fitness products through an unbiased, multi-step process. If you decide to buy something using the links we provide, we might receive a commission. Check out our disclaimer page for more information.
Introduction
High protein foods are a vital component of a healthy diet, providing essential nutrients that support a wide range of body functions such as tissue building and repair, hormone production, immune system health, and muscle mass maintenance, particularly for athletes and the elderly.
With the rise of high protein diets, it’s important to have a comprehensive understanding of high protein foods. This in-depth guide takes a closer look at the different classifications, sources, and benefits of high protein foods, as well as the potential drawbacks of high protein diets.
The article will explain what is protein and then provide a comprehensive list of high protein foods, including both animal and plant-based options. We will also discuss the pros and cons of high protein diets and provide some answers to some frequently asked questions about protein and its sources.
By the end of this guide, we believe that you will have a solid understanding of high protein foods, their significance, and how to incorporate them into a balanced diet. Whether you’re an athlete looking to build muscle mass, a vegetarian seeking plant-based protein sources, or just looking to maintain overall health, this guide offers the information needed to make informed decisions about protein intake.
What is protein and why is it important?
Protein is a macronutrient that is essential for the growth, repair, and maintenance of the body’s tissues. It is made up of chains of amino acids, some of which the body can produce on its own and others that must be obtained from the diet.
Protein is important for many functions in the body, including building and repairing muscle, maintaining immune system health, producing hormones and enzymes, and supporting the growth and development of bones, skin, and hair.
For athletes, a high protein diet is essential for building and repairing muscle tissue, and for the elderly, it is crucial for maintaining muscle mass and preventing age-related muscle loss.
In addition to its physical benefits, protein also helps regulate hunger and satiety, making it an important component of a healthy and balanced diet.
With a wide range of high protein foods available, including both animal and plant-based options, it’s important to have a solid understanding of the role protein plays in the body and how to incorporate it into a healthy diet. Let’s take a look at some delicious high protein foods.
Eggs
Eggs are a staple food item that are widely consumed all over the world. They are an excellent source of high-quality protein and are considered one of the most nutrient-dense foods available.
One large egg provides approximately 6.3g (grams) of protein, as well as essential vitamins and minerals such as vitamin D, choline, and selenium.
Eggs are also a rich source of antioxidants, which help protect the body against oxidative stress and cellular damage.
The protein found in eggs is considered to be of pure high quality and is easily absorbed by the body, making it an excellent choice for those looking to increase their protein intake.
Eggs are also low in calories and can help to keep you feeling full and satisfied, making them a great food choice for those who are trying to lose weight or maintain a healthy weight.
In addition, research has shown that consuming eggs can help to improve heart health by reducing the risk of heart disease and lowering levels of LDL cholesterol (bad cholesterol).
Overall, eggs are a versatile, nutritious, and affordable food that provide a range of health benefits and can be enjoyed in a variety of ways, making them a great addition to any high protein diet.
Almonds
Almonds are a type of tree nut that is widely consumed for its delicious flavor and numerous health benefits. They are also a good source of high-quality protein, providing approximately 6g (grams) of protein per 28.35g (grams) serving or 21.2g (grams) of protein per 100g (grams) serving.
Almonds are also a rich source of healthy unsaturated fats, including monounsaturated fats and polyunsaturated fats, which have been shown to improve heart health by reducing levels of LDL cholesterol.
Additionally, almonds are an excellent source of fiber, vitamins, and minerals, including vitamin E, magnesium, and potassium.
Research has shown that consuming almonds can help to improve blood sugar control, promote weight loss, and reduce the risk of various chronic diseases such as type 2 diabetes and heart disease.
Almonds are also a convenient and portable snack that can be enjoyed on-the-go, making them a great addition to any high protein diet.
Furthermore, almonds are highly versatile and can be used in a variety of ways, including as a snack, in smoothies, or as an ingredient in baked goods, providing a delicious and nutritious option for those who are looking to increase their protein intake.
Overall, almonds are a nutritious, tasty and high protein food that provide a range of health benefits and make an excellent choice for anyone looking to add more high-quality protein to their diet.
Chicken Breast
Chicken breast is a high-quality protein food that is low in fat and calories. A 100g (grams) serving of chicken breast provides approximately 31 grams of protein, making it an excellent choice for those looking to increase their protein intake.
Chicken breast is also a rich source of essential vitamins and minerals, including B vitamins, phosphorus, and selenium.
Research has shown that consuming chicken breast can help to improve muscle growth and repair, support weight loss and weight management, and improve heart health by reducing levels of LDL cholesterol.
Chicken breast is also a versatile food that can be prepared in a variety of ways, including grilling, baking, sautéing, or roasting, making it a great choice for those who are looking to add more high-protein foods to their diet. Literally, the possibilities are endless when it comes to chicken breast cooking!
Cottage cheese
Cottage cheese is a valuable addition to a protein-focused diet, as it contains high levels of protein while it’s super low on fat. With approximately 28g (grams) of protein per 226g (grams) of cottage cheese, it is a great source of protein that can help support the body’s muscle-building and repair processes.
In addition to its high protein content, cottage cheese is also a good source of calcium, which is essential for maintaining strong bones and preventing osteoporosis. The probiotics that are present in cottage cheese also help to promote gut health, improving digestion and supporting the gut microbiome.
Cottage cheese as mentioned earlier is low in fat, making it a healthier option compared to other high-fat dairy products.
It’s important to keep in mind that the benefits of cottage cheese can vary based on the individual, and that consuming it in moderation as part of a balanced diet that includes a variety of foods is important. Nevertheless, adding cottage cheese to a protein-focused diet can help to enhance the nutritional value of your diet.
Greek Yogurt
Greek yogurt is a popular option for those looking for high protein foods. Greek yogurt is also called strained yogurt. With approximately 19.9g (grams) of protein per 200g (grams) of Greek yogurt, it can help support the body’s muscle-building and repair processes.
In addition to its high protein content, Greek yogurt is also a good source of calcium, which is essential for maintaining strong bones and preventing osteoporosis. Consuming enough calcium is crucial for overall bone health, particularly as we age. The probiotics present in Greek yogurt also help to promote gut health, improving digestion and supporting the gut microbiome.
Greek yogurt is also low in fat compared to other dairy products, making it a healthier option.
Milk
Dairy milk is an all-in-one source of vital nutrients for the body due to its high-quality protein (8.32g (grams) per 1 cup (246ml) of dairy milk) and an abundance of minerals such as calcium, phosphorus, and vitamin B2 (riboflavin).
Lactose intolerant individuals may have trouble consuming dairy products, but lactose-free milk, cheese, and yogurt are now available for those looking for high protein foods.
While non-dairy milk alternatives may serve as substitutes, they tend to have lower protein content.
Drinking dairy milk, including lactose-free varieties, can help increase one’s high protein food intake.
Lentils
Lentils are an excellent source of plant-based protein, making them ideal for vegetarians and vegans. They are also packed with fiber, folate, magnesium, potassium, iron, copper, and manganese.
Studies have shown that regular consumption of lentils and other legumes has been linked to a lower risk of heart disease and fatty liver disease.
A 100g (grams) serving (approximately 1/2 cup) of cooked lentils provides 9.02g (grams) of protein. Other high protein legumes include chickpeas, which offer 7.05g (grams) of protein per 100g (grams) cooked, and black beans, which offer 8.86g (grams) of protein per 100g (grams) cooked.
Lean beef
Lean beef is a protein-rich food that also contains bioavailable iron, zinc, selenium, and vitamins B12 and B6.
Although red meat can be a healthy part of one’s diet, it’s recommended to limit intake as excessive consumption has been linked to higher risk of health conditions, such as colorectal cancer.
To maintain a balanced diet, consider reducing red meat intake and incorporating more plant-based protein, fish, and poultry into your meals. A 85g (grams) serving of lean beef contains 24.6g (grams) of protein.
Fish
Fish is a rich source of protein and essential vitamins and minerals such as iodine, selenium, and Vitamin B12.
Incorporating fish into your diet has been linked to a reduced risk of health issues like heart disease and type 2 diabetes.
Fatty fish like salmon and herring are also high in Omega-3 fatty acids, which promote overall health and support heart health.
All types of fish provide a good source of protein, with half a salmon fillet 124g (grams) providing 30.5g (grams) of protein and a cod fillet 180g (grams) containing 41g (grams) of protein.
Quinoa
Quinoa, often considered as a grain, is actually a seed and falls under the category of pseudocereals. With its high fiber content, rich mineral and vitamin profile, and especially, its protein content that surpasses many grains, quinoa is widely popular in the health and wellness community.
Quinoa is considered to be a “nearly complete” protein source as it contains all nine essential amino acids that your body can’t make on its own, except lysine which it contains very little of.
Due to this, quinoa is a great option for those on a vegetarian or vegan diet to ensure they are getting all nine essential amino acids that their body needs and can’t make on its own.
Moreover, quinoa is versatile and can be used in various dishes such as grain bowls, soups, and porridges. Quinoa adds a delicious protein boost to your meals. One cup which is 185g (grams) of cooked quinoa provides 8g (grams) of protein.
Protein powders
When you don’t have time to cook a meal, protein powders can be a convenient option.
You can easily boost the protein of your smoothies, shakes, yogurt, and more by adding protein powders like whey or pea protein, which are available in a variety of flavors and cater to different dietary restrictions.
Both whey and pea protein powders are great choices for people looking to increase their protein intake on-the-go. A scoop of whey protein powder which is around 28.6g (grams) provides about 16.6g (grams) of protein, while a scoop of pea protein powder 20g (grams) provides 15g (grams) of protein.
It’s important to note that the protein content per scoop can vary depending on the product, so always check the label for the specific protein content.
Ezekiel bread
Ezekiel bread is a unique type of bread that stands out from most others.
Its distinct recipe includes organic and sprouted whole grains and legumes such as millet, barley, spelt, wheat, soybeans, and lentils.
Compared to other types of bread, such as white bread, Ezekiel bread is notably high in protein, fiber, and various important nutrients.
You can boost the protein content of your meal by creating a protein-packed sandwich using Ezekiel bread and filling it with turkey, lettuce, tomato, and hummus. With just one slice of 50g (grams) of Ezekiel bread, you can get 6g (grams) of protein.
Pumpkin seeds
Pumpkin seeds are a tasty and highly nutritious food, rich in key minerals like iron, phosphorus, magnesium, and zinc. They’re also a great source of plant-based protein and fiber, making them a smart addition to various meals and snacks.
You should try tossing pumpkin seeds in salads, oatmeal, or yogurt, mixing them with unsweetened dried fruit and almonds, or incorporating them into baked goods.
Notably, 29.5g (grams) of pumpkin seeds delivers 8.8g (grams)of protein, making them one of the top protein-rich seeds. Sunflower seeds are another good choice, packing 7.25g (grams) of protein per 35g (grams) serving, while flax seeds provide 7.5g (grams)of protein in just a 42g (grams) serving.
Turkey breast
Turkey breast is a lean and healthy protein source, much like chicken breast. Loaded with essential vitamins and minerals such as selenium, zinc, and vitamins B6 and B12, it’s a perfect addition to a balanced diet and an amazing high protein food.
Enjoy turkey breast on salads, sandwiches, soups, and grain dishes, and boost the protein content of your meals.
A serving of 85g (grams) of turkey packs in 25.6g (grams) of protein.
Shellfish
Shellfish, such as shrimp, oysters, clams, and scallops, are a fantastic source of protein. They also contain beneficial fats, as well as numerous essential vitamins and minerals, such as selenium, zinc, vitamin B12, and iron.
All types of shellfish are high in protein, and you can include them in various dishes, including stir-fries, salads, and pastas.
A serving of 85g (grams) of cooked clams provides 21.8g (grams) of protein, while the same amount of shrimp provides 20.4g (grams) of protein.
Peanuts and peanut butter
While peanuts are often thought of as nuts, they are actually legumes, and both peanuts and peanut butter are excellent sources of various nutrients such as protein, folate, magnesium, and vitamin E.
Including peanuts or peanut butter in your diet may help promote feelings of fullness because of their high protein content. Studies suggest that incorporating peanut butter into a high-carb meal could help reduce spikes in blood sugar levels following the meal.
For example, adding peanut butter to a slice of bread could enhance satisfaction and help maintain more stable blood sugar levels after eating.
A serving of 28.35g (grams) of peanuts provides 7.31g (grams) of protein, while 32g (grams) serving of smooth peanut butter provides 7.2g (grams) of protein.
Conclusion
Protein is a vital nutrient that the body needs daily to maintain good health.
The amount of protein one needs can vary depending on factors such as physical activity level and body weight. As a general guideline, experts recommend that active individuals consume 1.2-2g (grams) of protein per Kg of their body weight per day. However, for those who are less active or not active at all, 0.54-0.9g (grams) of protein per Kg of their body weight per day is recommended to avoid digestive, renal, and vascular abnormalities in the long run.
Luckily, there are many sources of high-quality protein, including animal-based and plant-based foods.
Consider adding these high protein foods to your diet not only to meet your daily protein needs, but also to help keep you feeling full and satisfied between meals.
