High Protein Foods

Food Recipes
  1. Eggs
    Protein content: 35% of calories in a whole egg. 1 large egg has 6 grams of protein, with 78 calories.
  2. Almonds
    Protein content: 13% of calories. 6 grams per ounce (28 g), with 161 calories.
    Other High-Protein Nuts
    Pistachios (13% of calories) and cashews (11% of calories).
  3. Chicken Breast
    Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.
  4. Oats
    Protein content: 15% of calories. Half a cup of raw oats has 13 grams, with 303 calories.
  5. Cottage Cheese
    Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.
    Other Types of Cheese That Are High in Protein
    Parmesan cheese (38% of calories), swiss cheese (30%), mozzarella (29%) and cheddar (26%).
  6. Greek Yogurt
    Protein content: Non-fat Greek yogurt has protein at 48% of calories. One 6-ounce (170-gram) container has 17 grams of protein, with only 100 calories.
    Just make sure to choose one without added sugar. Full-fat Greek yogurt is also very high in protein, but contains more calories.
    Similar Options
    Regular full-fat yogurt (24% of calories) and kefir (40%).
  7. Milk
    It is particularly high in calcium, phosphorus and riboflavin (vitamin B2).
    Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.
  8. Broccoli
    incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium, various bioactive nutrients believed(against cancer).
    Protein content: 20% of calories. 1 cup (96 grams) of chopped broccoli has 3 grams of protein, with only 31 calories.
  9. Lean Beef
    Protein content: 53% of calories. One 3-ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.
  10. Tuna
    Protein content: 94% of calories, in tuna canned in water. A cup (154 g) contains 39 grams of protein, with only 179 calories.
  11. Quinoa
    Protein content: 15% of calories. One cup (185 g) of cooked quinoa has 8 grams, with 222 calories.
  12. Whey Protein Supplements
    Protein content: Varies between brands. Can go over 90% of calories, with 20-50 grams of protein per serving.
  13. Lentils
    Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories.
    Other High-Protein Legumes
    Soybeans (33% of calories), kidney beans (24%) and chickpeas (19%).
  14. Ezekiel Bread
    Protein content: 20% of calories. 1 slice contains 4 grams, with 80 calories.
  15. Pumpkin Seeds
    Protein content: 14% of calories. 1 ounce (28 g) has 5 grams of protein, with 125 calories.
    Other High-Protein Seeds
    Flax seeds (12% of calories), sunflower seeds (12%) and chia seeds (11%).
  16. Turkey Breast
    Protein content: 70% of calories. One 3-ounce (85 g) serving contains 24 grams, with 146 calories.
  17. Fish (All Types)
    Protein content: Highly variable. Salmon is 46% protein, with 19 grams per 3-ounce (85 g) serving and only 175 calories.
  18. Shrimp
    Protein content: 90% of calories. A 3 ounce (85 g) serving contains 18 grams, with only 84 calories.
  19. Brussels Sprouts
    Protein content: 17% of calories. Half a cup (78 g) contains 2 grams of protein, with 28 calories.
  20. Peanuts
    Protein content: 16% of calories. One ounce (28 g) has 7 grams, with 159 calories.
    The Bottom Line
    The importance of eating enough protein can not be overstated.
    It is the simplest, easiest and most delicious way to lose weight and have a better looking body. Period.