Eating foods with high protein is just as important as drinking your protein shake. A good diet will help you live longer. High protein foods will improve your health and physical appearance in a variety of ways.
High protein foods will strengthen your bones and you will be able to keep your weight in check. You will gain muscle mass at a faster pace. It will also help you to control your blood pressure and cholesterol level. Below, I have made a list of foods with high protein.
EGGS
Eggs are one of the most protein-dense foods available. A single whole egg contains 6 grams of protein and 78 grams of calories. I normally consume 6 eggs per day (4 egg whites and 2 whole eggs). This is an adequate protein intake if you are looking to bulk up. I can confidently state that it is extremely effective.
Whole eggs are high in protein and contain lipids that are good for you. However, don’t eat too many whole eggs at once. The reason for this is that it contains a lot of cholesterol. Cholesterol can cause cardiac problems, so limit your intake of whole eggs.
Egg whites are regarded as a pure protein. I believe that eating egg whites is healthier than eating whole eggs. There are even egg white protein shakes so that should speak for itself.
It is high in vitamins and minerals. The benefit of eggs is that they include brain nutrients that individuals require. People who are allergic to eggs should avoid it at all costs. They should consume something else that is high in protein. There are a number of protein foods on this list of foods with high protein.
CHICKEN BREAST
My all-time favorite is chicken breast. It’s also one of the most widely consumed high-protein foods. Many people enjoy it since it is simple to prepare. An air fryer is the best way to prepare it. In addition, you can fry in a single pan. Fry your chicken breasts in coconut oil or olive oil.
Chicken breasts go well with a variety of foods. It has a protein content of 53 grams and a calorie content of 284 grams. This is way more protein than eggs. It’s possible that it’s the greatest protein food on the market.
I always include chicken breasts in my dinners. It is a high-protein meal that promotes muscle growth and recuperation. Furthermore, it is quite filling. I generally go for one chicken breast, depending on the size, but two is also fine.
Protein provides the majority of the calories in a chicken breast. It’s best if you eat it without the skin. The part of the chicken that is unhealthy is the skin. Yes, it tastes wonderful, but then again, doesn’t it all junk food? Remove the skin from your chicken breasts at all times.
OATS
As a kid, I ate a lot of oats, therefore I’m not a big lover of them now. This, however, does not negate the fact that this is a high-protein breakfast. It has 11 grams of protein per cup, making it one of the most protein-dense foods available. There are 307 calories in it as well.
Despite the fact that it is a high-protein meal, it is not one of the best protein foods. The reason being is that it is high in calories and low in protein when compared to other high protein foods. I suggest you eat it in moderation. Oats are wonderful for breakfast. It’s best if you don’t consume it all day long and just in the morning.
If you are like me and want to add your own twist to your oats, I will suggest that you consume it either with peanut butter or blueberries. If you are looking for the healthiest grains available, you will find them in oats.
FISH (ALL TYPES)
Fish is the last food on my list of foods with high protein. Fish is an incredible source of protein. It makes no difference which fish you eat because they are all healthy. It is a high-protein food for a variety of reasons.
Fish is a good source of important nutrients. Certain fish are high in omega-3 fatty acids, which are good for your heart. This is beneficial to your health. It is regarded as a good source of fat.
Shrimp, hake, tuna, and salmon are some of the healthiest fish. Salmon has a protein content of 22%, which is a lot of protein! In most cases, fish contains around 19 grams of protein per 3 ounces. This is also the same as 85 grams. Fish also contains 175 grams of calories.
When I am not eating chicken breasts or lean beef, I eat fish for dinner. Hake is my particular favorite. In my opinion, hake is the best-tasting fish. Others may disagree because we all have different taste buds at the end of the day. Overall, I recommend that you consume fish. It’s quite beneficial to your health.
OTHER HIGH PROTEIN FOODS
There are a lot of high-protein foods that I didn’t include in my list of foods with high protein. If you conduct a thorough search, you will discover that there are millions of protein foods available.
The following are some of the high protein foods that did not make the cut:
- Milk: It contains an average of 6.3 grams of protein and 105 grams of calories.
- Broccoli: Contains an average of 3 grams of protein and 31 grams of calories.
- Lean Beef: It contains an average of 25 grams of protein and 186 grams of calories.
- Pumpkin Seeds: Has an average of 9 grams of protein and 158 grams of calories.
- Peanuts: Contains an average of 7 grams of protein and 161 grams of calories.
- Brussel Sprouts: Has an average of 2 grams of protein and 28 grams of calories.
- Turkey Breasts: It contains an average of 26 grams of protein and 125 grams of calories.
- Lentils: Contains an average of 18 grams of protein and 230 grams of calories.
And there you have it, a list of foods with high protein. If you have any questions, please leave them in the comments section below.
I just read your post on protein powders and shakes. One of the questions I had was could these protein formulations replace the intake of meat?
Glad to say this post answers that question thoroughly. You laid our a comprehensive array of high protein cuts of meat. That helps a great deal.
Yes it could replace the intake of meat but I would not suggest that you follow this route. Remember that protein shakes only give you a certain amount of protein and you need to attain a lot of protein daily (depending on your weight). So as much as it can replace meat, I would not recommend it. Thank you for your feedback.
I see you highly recommend fish. Unfortunately, I live far away from any large water body with fish. By the time it gets to my local store, it’s pretty expensive. I cannot, therefore, use it in my meals as regularly as I’d like. I know variety is good, but for now, I’ll stick to eggs and milk, which I can afford to consume daily for my protein intake. Legumes as well are widely available and affordable.
You should try to incorporate chicken breasts or turkey breasts. They too are extremely high in protein and will assist you in getting all the protein you need.
Besides the fact that they’re full of protein, another advantage to the foods on this list is that there are many different ways to prepare them. There are entire cookbooks filled with recipes for chicken breasts or eggs. There are also a lot of recipes for fish or beef, so you can get a lot of variety.
Exactly! You can do so much with them. You can even create your very own recipes. Thank you for your feedback.
Thank you so much for this handy list. We were just having a chat with a picky child at dinner last night who didn’t want to finish their main course (the protein). The child is an athlete and knows that muscles are important for strength and that muscles need protein, but they still didn’t eat the main course. It’s good to see some options that can help fill the gap when these things happen. They love peanuts and milk, so those are going to be helpful in getting them the right nutrition.
The kid should definitely eat his/her protein if they want to improve their performance on the field or the court! I’m glad I could be of assistance.
Foods with high protein and stay healthy in the title attract me to read your article. I have a cardiac issue, so I am particularly interested to read any article about maintaining good health. A good news to me that high protein food can be of great help to me.
Thank you for your feedback.
Great article, my friend and I have been looking for other ways to get protein into our bodies and this helps us greatly. I’m glad chicken breast is on the list as it’s probably my most favourite meat to consume. Was not aware that pumpkin seeds contained high protein though and some of the others for that matter.
Thanks for bringing this to my attention, great help!!
Thanks
well, you learn something new every day. Thank you for your feedback.
Great list of protein foods, but how much protein do you need to eat a day if you are not wanting to bulk up? Do you know the minimum amount in grams for a women?
The great thing about all these foods is that they are all great tasting so they are easy and enjoyable to eat and easy to prepare, so there is no excuse why people can’t be getting enough protein in their diets.
It all depends on your weight. You should aim for double your weight. Exactly, it is not complicated to prepare these meals.
I am a huge supporter of fish and sea food in general and i loved the cool facts you shared , also your advice makes it very easy to identify the food groups that are big protein sources and it makes it easy to put together a daily menu!
in general you reinforced some of my previous ideas on protein rich foods and gave me some cool ideas for the future ..
I am glad I could help you out. Have a nice day.
Hi Daniel! Great article on high protein foods, I enjoyed reading your suggestions.
I was very surprised to see that oats have so much protein in them. Like you , I have been eating oatmeal since I was a child and its still my go to breakfast on a cold winter morning. I also add in extra oats to thicken up gravies and sauces as well.
As a vegetarian I often feel challenged to get enough protein each day. Apart from eggs and dairy, do you have any other vegetarian suggestions for varying up my protein each day?( I don’t like to eat too much soy.)
You should definitely continue doing that. Oats are extremely good for you.
I actually have an article on my website just for vegans. Please do check it out. But you can try legumes, fish, lentils, nuts, and so on.