12 Jan List High Protein Foods
Here is a list high protein foods that can help you hit your macronutrients and keep you fuller for longer!
per egg 6g protein & 78 calories
Fibre, vitamin E, manganese and magnesium – 1 ounce = 6g protein & 161 calories
skinless – 53g Protein & 284 calories
Fibre, magnesium, manganese, B1. Half cup = 13g protein & 303 calories. Have a butchers at our slow cooker oats receipe.
Low in fat. Calcium, calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients.
Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories
Protein content: Non-fat greek yogurt has protein at 48% of calories. One 170 gram (6 ounce) 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.
Kefir is a fermented drink, traditionally made using cow’s milk or goat’s milk.
It is made by adding kefir “grains” to milk.
These are not grains in the conventional sense, but cultures of yeast and lactic acid bacteria that resemble a cauliflower in appearance.
Over a period of 24 hours or so, the microorganisms in the kefir grains multiply and ferment the sugars in the milk, turning it into kefir.
Then the grains are removed from the liquid, and can be used again.
Protein: 6 grams. Calcium: 20% of the RDA
Not good if lactose intolerent
1 cup of whole milk contains 8 grams of protein, with 149 calories
is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium.
Broccoli is also loaded with various bioactive nutrients believed to help protect against cancer and help with protein synthesis.
Calorie for calorie, it is high in protein compared to most vegetables.
Protein content: 20% of calories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with only 31 calories
Lean beef is very high in protein, and also tastes delicious.
It is loaded with highly bioavailable iron, vitamin B12 and numerous other nutrients.
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
If you’re on a low-carb diet, feel free to eat fatty cuts of beef instead of lean beef.
is a very popular type of fish.
It is low in both fat and calories, so what we’re left with is mostly just protein.
Like other fish, tuna is also very high in various nutrients and contains a decent amount of omega-3 fatty acids.
Protein content: 94% of calories, in tuna canned in water. A cup (154) contains 39 grams of protein, with only 179 calories
Quinoa is a seed/grain that is currently among the world’s most popular superfoods.
It is high in many vitamins, minerals and fiber, and is loaded with antioxidants.
Quinoa has numerous health benefits.
Protein content: 15% of calories. One cup (185 g) of cooked quinoa contains 8 grams, with 222 calories
Superb and convenient source of protein. Digested quickly, which is great after a workout to repair your muscles and fight fatique. Varies between brands, can go over 90% of calories, with 20-50 grams of protein per serving.
are a type of legume.
They are high in fiber, magnesium, potassium, iron, folate, copper, manganese and various other nutrients.
Lentils are among the world’s best sources of plant-based protein, and are an excellent food for vegetarians.
Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories
Other High-Protein Legumes
Ezekiel bread is different from most other breads.
It is made of organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils.
Compared to most breads, ezekiel bread is very high in protein, fiber and various nutrients.
Protein content: 20% of calories. 1 slice contains 4 grams, with 80 calories
Pumpkins contain edible seeds called pumpkin seeds.
They are incredibly high in many nutrients, including iron, magnesium and zinc.
Protein content: 14% of calories. 1 ounce (28 g) contains 5 grams of protein, with 125 calories (17).
Other High-Protein Seeds
Flax seeds (12% of calories), sunflower seeds (12%) and chia seeds (11%).
Turkey breast is similar to chicken breast in many ways.
It consists mostly of protein, with very little fat and calories. It also tastes delicious.
Protein content: 70% of calories. One 3 ounce (85 g) serving contains 24 grams, with 146 calories
Fish (All Types)
Fish is incredibly healthy, for various reasons.
It is loaded with various important nutrients, and tends to be very high in heart-healthy omega-3 fatty acids.
Protein content: Highly variable. Salmon is 46% protein, with 19 grams per 3 ounce (85 g) serving, with 175 calories
Prawns is a type of seafood.
It is low in calories, but loaded with various nutrients, including selenium and vitamin B12.
Like fish, shrimp also contains plenty of omega-3 fatty acids.
Protein content: 90% of calories. A 3 ounce (85 g) serving contains 18 grams, with only 84 calories
The Brussels sprout is another high-protein vegetable, related to broccoli.
It is very high in fiber, vitamin C and other nutrients.
Protein content: 17% of calories. Half a cup (78 g) contains 2 grams of protein, with 28 calories
Peanuts are incredibly delicious.
They are high in protein, fiber, magnesium and many studies show that they can help you lose weight.
There are a variety of nut butter on the market. Peanut butter is also high in protein, just make sure not to eat too much as it is quite “more-ish.”
Protein content: 16% of calories. One ounce (28 g) contains 7 grams, with 159 calories
I hope this list helps