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There are always disagreements whenever carbs and fats are mentioned.

However, pretty much every person agrees on the importance of protein.

There are many benefits of consuming large amounts of protein.

Protein helps in weight loss (particularly belly fat) and is also an essential nutrient for building muscle mass. This, subsequently, increases your strength (a, b).

Men have an RDI (recommended daily intake) of 46 grams and women 56 grams (c).

Despite these recommendations, it is widely believed in the fitness industry that, we need to consume more than that amount of protein.

The list below highlights 20 healthy and delicious, high protein Foods.


foods with high protein content

1. Eggs

Whole eggs are a healthy, protein-packed food.

And apart from being high in protein, it also has several other nutrients. You’ll find nutrients such as vitamins & minerals, antioxidants that are good for eye health, healthy fats and brain nutrients.

Egg yolk is a high protein food. However, egg whites are almost entirely protein.

Percentage of protein – About 35% of the calories in a whole egg consists of protein. There are approximately 78 calories in a large boiled egg. This contains about 6 grams of protein.

2. Chicken Breasts

Chicken breast is healthy and contains high amounts of protein. It is one of the most recommended sources of protein in the healthy eating niche.

It is best to remove the skin before cooking as it contains high numbers of unhealthy calories. This ensures that most of the calories you get from chicken breasts are protein.

One thing that makes chicken breast so popular, apart from it being a healthy meat, is that it is effortless to cook. And it tastes good if prepared the right way.

Many people don’t know how to cook it and end up with a dry and chewy meat. Learn how to do it right, and you’ll find it to be very delicious.

Percentage of Protein – 80% of the calories in skinned chicken breast comes from protein. There are 284 calories in a roasted, skinned chicken breast. It contains about 53 grams of protein.

3. Almonds

Almond is a tree nut that has grown in popularity, as a health food, over the last few years.

These days, almost every fitness expert will recommend almond milk to you.

Almonds are rich in magnesium and other essential nutrients, such as vitamins, fiber, and manganese.

It is also a good protein food, although, the protein content is not very high.

Percentage of Protein – About 13% of the calories in almond is from protein. 1 ounce (about 28 grams) of almond nuts contains approximately 161 calories. This contains about 6 grams of protein.

Examples of other high-protein nuts

The protein content in pistachios is about 13% of the total calories and about 11% for cashew nuts.

4. Cottage Cheese

Cottage cheese is a low -fat, low-calorie cheese that is rich in protein.

It also has high levels of micronutrients such as vitamin B12, vitamin B2 (riboflavin), selenium, phosphorus and much more.

Percentage of Protein – About 59% of the calories in cottage cheese comes from protein. There are 194 calories in 230 grams of 2% fat cottage cheese. This contains about 27 grams of protein.

Other popular high protein cheese

About 38% of the calories in parmesan cheese consists of protein. The figure is 30% for Swiss cheese, 26% for cheddar cheese and 29% for mozzarella cheese.

5. Oats

This is one of the healthiest grains in the world. And it is very popular and common as well.

It also has a high protein content.

Besides protein, it contains high levels of other essential nutrients, such as manganese, fiber, magnesium, vitamin B1 (thiamin) and much more.

Percentage Protein – Approximately 15% of the calories in oats comes from protein. There are approximately 303 calories present in ½ cups of uncooked oats. This contains about 13 grams of protein.

6. Zero-Fat Greek Yogurt

Greek yogurt is also commonly referred to as strained yogurt. It is much thicker than ordinary yogurt.

Greek yogurt is delicious and contains high levels of several essential nutrients. It also a good protein food.

Percentage of Protein – About 485 of the calories in Zero-fat (or at most, 2% fat) Greek yogurt is from protein. There are about approximately 100 calories in a 170-gram serving. This includes about 17 grams of protein.

Avoid brands that contain sugar. Another high protein source is the full-fat Greek yogurt. However, this type contains a higher number of calories.

Other Yogurt Options

Approximately 24% of the total calories in regular, full-fat yogurt is from protein. The figure is about 40% for kefir. However, these contain high numbers of calories and fat.

7. Broccoli

Broccoli is one of those “super foods,” packed with healthy nutrients such as vitamin C, potassium, fiber and vitamin K.

It contains high levels of bioactive nutrients. Broccoli is believed that these nutrients protect against cancer.

It contains more protein per calorie than most other vegetables.

Percentage Protein: About 20% of the calories in broccoli is from protein. There are approximately 31 calories in a cup of chopped broccoli (about 96 grams). About 3 grams of this is protein.

8. Milk

Milk contains a lot of essential nutrients. However, most adults are intolerant to milk and cannot digest it.

But, if you happen to be among the lucky few that can tolerate milk, there’s a lot of high-quality protein in it.

Milk is so nutritious that it has a small amount of almost all nutrients needed by your body.

It has high levels of the micronutrients phosphorus, calcium and vitamin B2 (riboflavin).

Percentage Protein – About 21% of the calories in milk comes from protein. There are approximately 149 calories in a cup of whole milk. 8 grams of this is protein.

9. Tuna

Tuna is one of the most popular fishes around the world.

It has low fat and contains fewer calories. Almost all the calories in tuna come from protein.

You’ll also find high levels of micronutrients, such as omega-3 fatty acids, in tuna.

Percentage Protein – About 94% of the calories in tuna comes from protein. There are approximately 179 calories in a cup (about 154 grams) of tuna. 39 grams is this is protein.

10. Lean Beef

Most of us love the taste of steak. Although all beef contains high amounts of protein, the healthiest one to eat is lean beef.

It contains high levels of easily absorbable irons. It also has plenty of other micronutrients such as vitamin B12.

Percentage Protein – About 53% of the calories in lean beef comes from protein. There are approximately 184 calories in an 85-gram portion of cooked lean beef (about 10% fat). About 22 grams of this is protein.

You can consume other cuts of beef with high-fat content if you are on a low-carb diet.

11. Quinoa

Quinoa is a seed or grain packed with plenty of protein. It is one of those “superfoods” and has become very popular in the healthy eating niche.

It contains high levels of micronutrients (vitamins and minerals) and contains high levels of antioxidants.

There are many other health benefits of quinoa besides being loaded with protein.

Percentage Protein – About 15% of the calories in quinoa comes from protein. There are approximately 222 calories in a cup (about 185 grams) of cooked quinoa. This contains 8 grams of protein.

12. Lentils

Lentils are leguminous plants. It is essentially a type of bean.

They are packed with several micronutrients, such as iron, magnesium, manganese, potassium, folate, and copper. It also contains a high amount of fiber.

Lentils contain high levels of plant-based protein. They are very popular with vegetarians.

Percentage Protein – About 27% of the calories in lentils come from protein. There are approximately 230 calories in a cup (about 198 grams) of cooked lintels. This contains about 18 grams of protein.

13. Whey Protein

For those that don’t have the time to cook their own food, whey protein supplements can meet your protein needs.

Whey is a type of powder that is a byproduct of making many dairy products. It contains high-levels of quality protein. Whey is used, in conjunction with resistance training (such as weightlifting), to build muscle mass. It may also help you lose weight.

Percentage Protein – The percentage of calories that comes from protein varies from brand to brand. Some brands can have more than 90% protein.

14. Turkey Breast

Turkey breast is another source of high-quality protein. In a way, it is just like chicken breast.

It has low calories and low-fat content. Most of the calories come from protein. Turkey breasts also happen to taste finger-licking good.

Percentage Protein – About 70% of the calories in turkey breast comes from protein. There are approximately 146 calories in an 85-gram serving of roasted turkey breast. This contains about 24 grams of protein.

15. Ezekiel Bread

What makes Ezekiel bread different from most other types of bread?

It is made from a combination of sprouted whole grains and legumes such as soybeans and lentils. They only use organic grains such as millet, wheat, barley and spelt.

Ezekiel bread contains high amounts of fiber and high levels of protein and other nutrients.

Percentage Protein – About 20% of the calories in Ezekiel bread comes from protein. There are approximately 80 calories in a slice. This contains about 4 grams of protein.

16. Shrimp

Crustacean seafood such as shrimp contains high amounts of nutrients.

It contains nutrients such as vitamin B12 and selenium. It has high amounts of omega-3 acid, just like most other seafood, and also contains low levels of fat.

Shrimp is also a good protein food.

Percentage Protein – About 90% of the calories in shrimp comes from protein. There are approximately 84 calories in an 85-gram portion of shrimp. This contains about 18 grams of protein.

17. Pumpkin Seeds

Just as the name suggests, they are just the seeds from the pumpkin fruit.

They contain high levels of micronutrients such as magnesium, iron, zinc, etc.

Pumpkin seeds are also high in protein.

Percentage Protein – About 14% of the calories in pumpkin seeds. There are approximately 125 calories in 28 grams of pumpkin seeds. This contains about 5 grams of protein.

Other Seeds With High Protein Content

12% of the calories in Flax Seeds come from protein, 11% for chia seeds and 12% for sunflower seeds.

18. Fish

Fish is a healthy food and provides many health benefits.

They contains high levels of omega-3 fatty acids, which is good for the heart. It also has high amounts of other essential nutrients.

Percentage Protein – This varies depending on the type of fish. Salmon is one of the best sources. Protein makes up about 46% of the calories in salmon. There are approximately 175 calories in an 85-gram serving of salmon. About 19 grams of this is protein.

19. Brussels Sprouts

Brussels sprout is a vegetable related to broccoli and is a high-protein food.

It contains a high amount of fiber and rich in various micronutrients like vitamin C.

Percentage Protein – About 17% of the calories in Brussels sprouts come from protein. There are approximately 28 calories in ½ Cup (about 78 grams) of Brussels sprouts. About 2 grams of this is protein.

20. Peanuts

Peanuts are very tasty. It’s rather unfortunate that so many people are allergic to it.

Peanuts are loaded with good fats, fiber, protein, and micronutrients like magnesium. There are a few studies that show that peanuts can help with weight loss.

Peanut butter is packed with a lot of calories so avoid eating too much of it.

Percentage Protein – It makes up about 16% of the total calories in peanut butter. There are approximately 159 calories in a 28-gram serving of peanuts. This contains about 7 grams of protein.

Final Thoughts

I cannot overestimate the importance of adding more protein to your diet.

Doing this helps you to lose weight and build a better-looking body effortlessly. Add the high protein foods above to increase your intake.

Read more about proteins

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