Top 20 High protein foods & Protein content
People argue about carbs, fats, and everything in between. However, almost everyone agrees that protein is important.
Eating plenty of protein has numerous benefits. It can help you lose weight (especially belly fat), and increase your muscle mass and strength.
The recommended daily intake (RDI) is 1 to 1.5 gms / body weight. However, many health and fitness experts believe that we need much more than that.
Here is a list of 20 delicious foods that are high in protein.
1. Eggs
Protein content: 35% of calories in a whole egg. 1 large egg contains 6 grams of protein, with 78 calories .
2. Chicken Breast
Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.
3. 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.
4. 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.
If you’re on a low-carb diet, feel free to eat fatty cuts of beef instead of lean beef.
5. Tuna
Protein content: 94% of calories, in tuna canned in water. A cup (154) contains 39 grams of protein, with only 179 calories.
6. Fish (All Types)
Protein content: Highly variable. Salmon is 46% protein, with 19 grams per 3 ounce (85 g) serving, with 175 calories .
7. Shrimp
Protein content: 90% of calories. A 3 ounce (85 g) serving contains 18 grams, with only 84 calories.
8. Turkey Breast
Protein content: 70% of calories. One 3 ounce (85 g) serving contains 24 grams, with 146 calories.
9. Almonds
Protein content: 13% of calories. 6 grams per 1 ounce (28 g) serving, with 161 calories.
10. Oats
Protein content: 15% of calories. Half a cup of raw oats contains 13 grams, with 303 calories .
11. Peanuts
Protein content: 16% of calories. One ounce (28 g) contains 7 grams, with 159 calories.
12. Brussels Sprouts
Protein content: 17% of calories. Half a cup (78 g) contains 2 grams of protein, with 28 calories.
13. Greek Yogurt
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.
14. Pumpkin Seeds
Protein content: 14% of calories. 1 ounce (28 g) contains 5 grams of protein, with 125 calories.
Other High-Protein Seeds
Flax seeds (12% of calories), sunflower seeds (12%) and chia seeds (11%).
15. Lentils
Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories.
16. Broccoli
Protein content: 20% of calories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with only 31 calories.
17. Milk
Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.
18. Whey Protein Supplements
Protein content: Varies between brands, can go over 90% of calories, with 20-50 grams of protein per serving.
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