Foods With The Most Protein


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Rich & Creamy Melt Organic Spread

4 Most Recommended Protein Rich Foods, According To Experts

A creamy fruit-and-nut-oil-based butter alternative that includes virgin coconut oil, which offers plenty of fat-fighting medium-chain triglycerides. It has no trans fats and a balanced ratio of 2-to-1 of omega-6s to -3s, plus only half the calories and saturated fat of butter. It also comes in flavors like Honey and Chocolate in addition to original.

Dairy-free, MCT oils

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Dried Squid: 72 G Protein Per 100 G

I know, this one may not be so popular, but it is indeed deserving of a place on the list.

Even though dried squid may be unusual, it is atop of the ranking for foods high in protein.

The taste of this food is a lot better than what you may expect, and the people of Hawaii, East Asia, and Russia agree. Dried squid is incredibly popular in these parts of the world.

Boston Market Quarter White Meat Rotisserie Chicken With Steamed Vegetables

Boston Market’s rotisserie chicken is an amazing source of protein, and it tastes like you cooked this yourself at home . Instead of grabbing Boston Market’s fattening sides like mac and cheese or mashed potatoes, their medley of steamed vegetables will keep hunger at bay without putting on the pounds.

This light and filling sandwich is perfect for your next lunch break. With a combination of grilled chicken, low-fat mozzarella cheese, tomatoes and basil, this meal packs in the protein.

These chicken strips still have all of the amazing flavors of regular tenders without the fattening grease and breading. And, it has some of the highest protein on the Popeye’s menu with 43 grams. Make sure to get this next time instead of their regular tenders, which we put on our list of the worst restaurant meals in America.

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Fage Total 5% Plain Greek Yogurt

Macronutrient Breakdown Per 6 oz Serving

  • Calories 160 calories
  • Protein 15 grams

If youre trying to increase your fat intake as well as your protein consumption, the Fage Total 5% Plain Greek Yogurt is the perfect option. It packs 15 grams of protein and 9 grams of fat per 6 oz serving.

Although fat has been demonized in the media, it is an essential macronutrient. It increases satiety and is required for your body to absorb vitamins A, D, E, and K.

Protein Foods And The Planet

The 10 High

To give you an idea, this scorecard from the World Resources Institute illustrates the differing GHG emissions per gram of protein from both animal and plant-based protein foods. Making just one pound of lamb generates five times more GHGs than making a pound of chicken and around 30 times more than making a pound of lentils. In the U.S. alone, beef accounts for 36% of all food-related GHG emissions. Beyond emissions, its also important to note that food production places an enormous demand upon our natural resources, as agriculture is a major contributor to deforestation, species extinction, and freshwater depletion and contamination.

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/2 Cup Cooked = 9 Grams Of Protein

Edamame beans are whole, immature soybeans, and therefore still green. This gives them more of a vegetable-like flavor than other mature legumes. For a few calories you get a nutritional payload, including significant amounts of high-quality protein and dietary fiber . This fiber is important for our gut health and helps us feel full for longer, notes Slater.

The nutritional bounty also includes lofty amounts of folate, iron, potassium, and vitamin K. A study in the Journal of the American Heart Association, based on data from more than 50,000 people, found that those who ate more foods that are high in vitamin K had a lower risk for cardiovascular diseases related to atherosclerosis , compared with those who ate fewer foods rich in vitamin K.

Youll find edamame in the frozen food section of most supermarkets near the subzero veggies. They come both in the shell and shelled, with the latter being easier to use. On their own, prepared edamame is a protein-packed healthy snack. But you can also use them in salads, noodle dishes, stir-fries, and dips .

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High Protein Foods For Weight Loss

Protein rich foods are often included in weight loss regimens.


Protein has two things going for it as a weight loss nutrient.

The first is proteins relationship to something called thermogenesis.

Learn more about your bodys metabolism.

Protein requires more calories to burn for digestion than both fats and carbohydrates.

The second thing protein has going for it as a weight loss nutrient is related to satiety.

Protein is linked to higher feelings of satiety – the feeling of being full. There is still some debate as to why this is the case. Some have suggested the mdoulation of hormones like ghrelin, a hormone associated with hunger.

Regardless, many swear by protein and its use in weight loss, especially when it is combined with another weight loss strategy – low fat dieting.

Fat is the most calorie-dense nutrient.

One gram of protein is roughly equivalent to 4 calories, while one gram of fat is equivalent to 9 calories.

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Top 10 High Protein Foods

Some of the foods with the highest protein content include beans, chickpeas, lentils, and quinoa. However, well be focusing on the foods that are easier to incorporate into your diet. The higher protein foods listed above are more difficult to incorporate into your daily diet.

Which Has More Protein Fish Or Meat

6 High-Protein Foods That Are Super Healthy

Fish usually has more protein than meat, but the protein contents vary based on which type of fish or meat you eat. For example, 4 oz of raw chicken breast has 25 g of protein while 4 oz of raw tuna has 33 g of protein. But 4 oz of raw flounder only has 20 g of protein and 4 oz of raw sirloin steak has 33 g of protein.

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What Foods Contain Protein

Protein is a macronutrient made up of varying combinations of amino acids and can be found in nearly all types of food.

There are actually hundreds of thousands of different types of protein, which are made up of amino acids. Luckily only those containing the 9 essential amino acids are vital for us to eat!

Proteins are considered high quality when they provide us with the amino acids each of us need to function every day.

When a food item contains all of the essential amino acids we need, its called a complete protein. Complete proteins are found in meat or animal products like eggs and dairy.

When two different foods combined meet all of our essential amino acid needs, theyre called complementary proteins.

While the most common source of protein in the diet is from meat, fish, and animal based products like milk, eggs, and dairy, protein can also be found in plants and grains.

Beans Peas And Lentils

Dry beans, peas, and lentils, also called pulses, are a subgroup of legumes. They average 8 grams of protein per 1/2-cup cooked serving and are low in fat and high in fiber .

The high fiber and protein content in pulses helps make them more filling. Whats more, the fiber may help lower your blood cholesterol if you eat pulses regularly .

In a review of 26 studies in 1,037 people, eating an average of 2/3 cup of cooked pulses daily for at least 3 weeks resulted in about a 7 mg/dL reduction in LDL cholesterol compared with control diets. That equaled an almost 5% reduction in LDL over time .

Notably, pulses are low in a few essential amino acids, the building blocks of protein in your body. However, by eating other plant protein sources over the course of a day, such as whole grains and nuts, you can fill in those gaps (

19 ).

You can remove the skin either before or after cooking the fat savings are virtually the same either way. Typically, poultry cooked with the skin intact is moister .


White meat chicken and turkey, particularly the breasts, are rich in protein and low in fat if you remove the skin either before or after cooking.

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Smoked Salmon And Boursin Cheese Frittata

Protein Punch: 16 gramsYou’ll Need: Eggs, 2% milk, light sour cream, kosher salt, pepper, diced red onion, light Boursin cheese, smoked salmon, extra-virgin olive oil, chives

It’s no secret that eggs are the classic protein-packing breakfast many people turn to each day to kickstart their morning. While mastering the art of creating the perfect scramble is always commendable, there are plenty of other ways to cook up eggs for an even more filling meal. That’s where our smoked salmon frittata with Boursin cheese comes into play. This recipe is easy to make and ready in just a few minutes.

Protein Punch: 10 gramsYou’ll Need: Eggs, 2% milk, artichoke hearts, feta cheese, sun-dried tomatoes, turkey or chicken sausage, salt, pepper, frozen pie crust

Most quiches suffer the burden of excessive amounts of heavy cream and cheese. This quiche dispenses with the heavy dose of dairy fat and instead gets its flavor and substance from antioxidant-dense sun-dried tomatoes, artichoke hearts, and lean protein-packed chicken sausage.

Get our recipe for Artichoke Feta Quiche.

Protein Punch: 20 gramsYou’ll Need: Canned chickpeas, extra virgin olive oil, yellow onion, rosemary, salt, mushrooms and asparagus

Protein Punch: 12 gramsYou’ll Need: Rolled-cut oats, milk, peanut butter, maple syrup, chia seeds

Get our recipe for Peanut Butter Overnight Oats.

Protein Punch: 22 gramsYou’ll Need: Ezekiel toast, peanut butter, chia seeds, honey, banana

Peanut Butter And Banana Oatmeal

7 High Protein Foods For Healthy Life

Protein Punch: 14 gramsYou’ll Need: Oats, salt, bananas, peanut butter, almonds, agave syrup

We love this oatmeal with peanut butter and banana recipe for its good-for-you ingredients. It makes a healthy morning meal you can have ready in minutes. Adding two tablespoons of peanut butter to this recipe gives this oatmeal bowl the protein boost you’re looking for in the morning.

“One tablespoon of peanut butter provides about 90-100 calories, 4 grams of protein, and 8 grams of fat. Much of the fat is the heart-healthy unsaturated kind which also helps you feel full along with the protein,” says Amidor.

However, the quality of your peanut butter will also make a huge nutritional difference. Amidor recommends looking for the real deal made from peanuts and salt and skipping the reduced-fat varieties which tend to have the same calories or contain added sugars and artery-clogging saturated fats.

Get our recipe for Peanut Butter and Banana Oatmeal.

Protein Punch: 41 gramsYou’ll Need: Eggs, milk, chorizo, black beans, shredded taco cheese, avocado, salsa, burrito shells, hot sauce

Get our recipe for Chorizo Breakfast Burritos.

Protein Punch: 5 gramsYou’ll Need: Cashew butter, maple syrup, whole wheat bread, red apple, ground cinnamon

Get our recipe for Maple-Cashew-Apple Toast.

Protein Punch: 10 gramsYou’ll Need: Chia seeds, coconut milk, nonfat Greek yogurt, maple syrup, salt, fresh mango, coconut chips, macademia nuts

Get our recipe for Overnight Chia Pudding.

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/4 Cup Shelled Raw = 9 Grams Of Protein

Because peanuts are technically a legume, Slater says they provide more protein than tree nuts, such as almonds and pecans. And they cost considerably less, which is good to know if youre struggling to keep your food budget under control.

A study published in the Journal of Nutrition in 2014 found that daily consumption of peanuts as part of the American Diabetes Association meal plan improved blood lipids, as well as the levels of unsaturated fat, vitamin E, niacin, and magnesium in the diets of participants with type 2 diabetes. Healthy athletes may experience the same nutritional boost by eating more peanuts.

Peanuts are also a surprising source of resveratrol, the same antioxidant compound found in red wine that may confer some benefits when it comes to heart health.

Peanuts fall into four basic types: Runner, Virginia, Spanish and Valencia, with runner being the most common on store shelves. Each will have their own nuances when it comes to flavor and texture, but major nutritional differences are not known.

Chobani Flip Smore Smores Low

Macronutrient Breakdown Per 6 oz Serving

  • Calories 215 calories
  • Protein 11.3 grams
  • Fats 5.6 grams

The Chobani Flip Smore Smores Low-Fat Greek Yogurt is a chocolatey dessert-style yogurt that is still high in protein and relatively low in fat and calories.

If you want to find a healthier dessert that still tastes delicious and has a great nutritional profile, this is definitely a product to consider.

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Siggis Vanilla Skyr Icelandic Style Strained Nonfat Yogurt

Macronutrient Breakdown Per 6 oz Serving

  • Calories 147 calories
  • Protein 17 grams
  • Fats 2.3 grams

If you prefer the thick texture of Icelandic yogurt, you will love the Vanilla Nonfat Yogurt by Siggis. It has an equal amount of carbohydrates and protein, with 17 grams in every 6 oz serving.

This product contains live bacterial cultures, and the vanilla flavor pairs well with a variety of fruits, granolas, or protein powders.

Whey Protein: 70 G Protein Per 100 G

Highest Protein Foods In The World |Best Food Sources Of Protein |Foods Rich In Protein

Although whey protein is not a âfoodâ as such, this dairy product enjoys popularity around the world as a convenient protein supplement.

With a protein density of 70% or higher, a typical serving contains at least 20 grams of protein.

Despite the common myth that whey is only protein, it is also an excellent source of calcium, magnesium, and the essential amino acid glutathione.

Whey has one of the highest protein contents out of common foods.

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List Of The Top 10 Foods With The Highest Protein Content

Looking for the best ways to boost your protein intake? Start by giving your diet a makeover. From turkey and beef to lentils and quinoa, there are plenty of high-protein foods that pack a hefty nutritional punch. They not only taste amazing but also keep you full longer and improve appetite control, making weight loss easier.

âRead more:â 9 Muscle-Building Proteins That Won’t Bust Your Budget

The Importance Of High Protein Foods

As macronutrients go, protein is by far the most filling. It reduces the hunger hormone ghrelin and boosts peptide YY, which makes you feel satiated. Getting enough through your diet quells cravings by up to 60 per cent, research shows, and gives your metabolism a boost in one study, the high-protein group burned 260 more calories per day.

Not only will getting sufficient protein help you build muscle, but it’ll also prevent your body from breaking it down when you’re dieting. In one study, 20 bodybuilders ate 40 per cent fewer calories than they burned each day. Some cranked up their protein intake to 2.3 grams per kilogram bodyweight, while others kept their macros at around 1.6g per kg. At the end of the study, the high-protein group only lost body fat, not muscle.

People who eat more protein have lower blood pressure, lower cholesterol, and a much lower risk of osteoporosis and fractures as they age.

That’s not all, of course. People who eat more protein have lower blood pressure, lower cholesterol, and a much lower risk of osteoporosis and fractures as they age, studies show. What you eat can have a big impact on your mood, too protein plays a key role in the function of neurotransmitters like dopamine and serotonin, which are crucial to your mental health.

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La Fermire Creamy Raspberry Blueberry Whole Milk Yogurt

Macronutrient Breakdown Per 6 oz Serving

  • Calories 210 calories
  • Protein 4 grams
  • Fats 11 grams

If you prefer fruity flavors over traditional vanilla, La Fermière also offers a raspberry and blueberry flavored creamy whole milk yogurt. Although it has slightly less protein than the vanilla yogurt, it still contains 4 grams per serving.

This flavor of the La Fermière also contains the two beneficial bacterial species, S. Thermophilus and L. Bulgaricus, so it can improve your digestive health and nutritional intake.

Parmesan Cheese: 358 G Protein Per 100 G


If you thought Cheddar was protein-dense, then you may be surprised by Parmesan.

The simple fact is that Parmesan is one of the highest protein foods in the world, and it provides a substantial ten grams per ounce.

Furthermore, Parmesan is an excellent source of calcium, phosphorus, and selenium.

This hard and powdery cheese is one of the worldâs best flavoring aids, and it is easy to sprinkle a bit of Parmesan on top of a meal.

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Most Protein Rich Foods

Sorry to all the vegetarians. When it comes to the most protein rich foods, animal products top the list.

If you are looking protein rich vegetables, fruits, cheeses, breads, nuts, and beans, see our rankings for the top non meat sources of protein

The most protein rich foods are protein dense.

Protein density refers to the percentage of total calories derived from protein.

By comparing all of the foods from the USDA Food Database, we ranked the most protein rich foods from highest to lowest protein density.

What Foods Are In The Protein Foods Group

All foods made from seafood meat, poultry, and eggs beans, peas, and lentils and nuts, seeds, and soy products are part of the Protein Foods Group. Beans, peas, and lentils are also part of the Vegetable Group. For more information on beans, peas, and lentils see Beans, Peas, and Lentils are Unique Foods.

Select a wide variety of protein foods to get more of the nutrients your body needs and for health benefits. Meat and poultry choices should be lean or low-fat, like 93% lean ground beef, pork loin, and skinless chicken breasts. Choose seafood options that are higher in beneficial fatty acids and lower in methylmercury, such as salmon, anchovies, and trout. The advice to consume lean or low-fat meat and poultry and a variety of seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans, peas, and lentils, nuts, seeds, and soy products.

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