Here is a list of all the foods with high protein content. Explore this article to learn more about high protein foods.

Foods High In Protein

Proteins form an important nutrient in the human body. Made up of essential and non-essential amino acids, it helps in building and repairing muscles and bones, restoring body cells, providing a source of energy and controlling many of the important metabolism processes in the body. Our body gets the protein from the foods we eat. Inarguably, proteins derived from animals, in the form of meat and milk, have the highest concentration of protein concentration. This is because it contains all nine of the essential amino acids. Vegetable protein, on the other hand, lacks one or more of the essential amino acids, which is why it is considered incomplete. For a vegan or vegetarian, one needs to consume a wide variety of protein-rich vegetable foods, so that he/she can get all their essential amino acids. To know more about the foods that have high protein content, browse through the table and the information given below.

Foods With High Protein Content

High Protein Food Protein Content (In grams)
Eggs (1 Medium Size) 6
Milk (1 Glass) 19
Soya Milk Plain (200 Ml) 6
Tofu (100 G) 8
Low-Fat Yoghurt (Plain) 150g 8
Fish (Cod Fillets 100g Or 3.5 Ounces) 21
Cheese Cheddar 100g (3.5 Ounces) 25
Roast Beef (100g or 3.5 Ounces) 28
Roast Chicken (100g or 3.5 Ounces) 25
Other Meats (100g Or 3.5 Ounces) 25
Sausages (100g or 3.5 ounces) 12
Bacon (100g or 3.5 ounces) 25
Ham (100g or 3.5 ounces) 18
Beef burgers - freezer type average (100g) 20
Corned Beef (100g or 3.5 ounces) 26
Luncheon Meat (100g or 3.5 ounces) 13
Meat Paste (100g or 3.5 ounces) 15
Egg white, dried (100g) 79-95
Bearded seal game meat, air-dried (100g) 82.6
Soy protein isolate (100g) 80
Whey protein isolate (100g) 79.5
Whitefish, smoked, dried (100g) 67
Soybeans, dry, roasted (100g) 39.6
Cheese, parmesan, grated (100g) 38.5
Pork, cured, bacon, cooked, pan-fried (100g) 38.3
Salmon, king or chinook, smoked, brined (100g) 39.9
Peanut butter (15ml) 7
Broccoli(80 grams) 2
Almonds (1/4 cup) 8
Peanuts (1/4 cup) 9
Cashews (1/4 cup) 5

High Protein Foods List

Eggs are one of the richest sources of protein with 6 grams of protein content in it. High in calories, eggs provide almost all the important nutrients. Usually, people on a diet control are advised not have a whole egg as it is also a source of fat and cholesterol as much as it is rich in other nutrients, but one egg a day will not cause any harm. In fact it is a good means of weight loss as one egg for breakfast is filling and stops one from eating anything else. However, one must not have more than two whole eggs and also the days you have eggs, cut down or avoid any other cholesterol or foods that are rich in fat.

Meats are by far some of the most common and major sources of protein. The content of protein depends on the type of meat and it is meats which are low in fat and are generally high in protein. Another determining factor is the method in which the meat is cooked. If the meat is steamed or cooked without the fat, in less oil, the protein is retained along without other essential nutrients.

A can of tuna or any other fish like sardines is a good source of protein which is also free of fat. It is high on calories and is good way to start your day. Consuming fish is a great way of gaining protein but the protein content differs in every fish type. So, be wise with your choice of fish, as some fish are also high on cholesterol.

Protein Shakes
As the name suggests these shakes are protein supplements and best for people who work out a lot and who are training for muscle enhancement.

For vegetarians, nuts are a good replacement for meat in terms of protein intake. Nuts are packed with the essential amino acids and even though a single portion of nuts usually contains less protein than a serving of meat (or fish), yet it is has enough protein that our bodies demand. However, not all types of nuts are protein rich, some of them have a lot of fat and may work adversely for you. Almonds, cashews, peanuts, pistachios, walnuts, etc. are good sources of proteins.

Oatmeal & Dairy Products
Having oatmeal is one of the best ways to keep oneself fit as it has all the vital nutrients, one of them being proteins. Instant oats are advisable for those who are always on the run and one packet of these oats contains five grams of proteins apart from other nutrients. Milk, cheese and yogurt are natural and great sources of proteins and are advised for people who do not like meat or fish.

Protein is essential for building and maintaining the cells in our bodies and is also required for retaining muscle strength. Therefore, it is necessary to have the recommended amount of protein in your everyday diet plan.