Protein is the building block of life and a key nutrient for those who train to build muscles. The list of high protein foods is long and it features lean meat, poultry, fish, eggs, milk, yogurt, cheese as well as fruit, vegetables and nuts for those who are on plant-based diets.
In this article:
- Meat and poultry
- Fish and seafood
- Milk, yoghurt, cheese, eggs
- Fruits and vegetables
- Nuts and seeds
- High protein vegetarian foods
- Vegan foods that are high in protein
- High protein low fat foods
- High protein foods list for weight loss
Meat and poultry protein
Meat and poultry are arguably the most popular high protein foods. Professional bodybuilders and athletes tend to base their diets on lean cuts of beef, chicken and turkey due to their low fat and high protein content. Although unusual choices, venison and bison are also natural sources of protein which are low in fat.
| Meat | Protein per 100g | Fat per 100g |
| Chicken breast | 31g | 3.6g |
| Venison | 30g | 3.2g |
| Beef steak | 25g | 19g |
| Turkey | 22g | 7g |
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Fish and seafood protein
Arguably the best source of essential amino acids, fish is an important food that contributes towards muscle growth and repair. It contains six times more protein than dairy products making it one of the highest protein foods. It is low in saturated fat and high in omega 3 fatty acids which help to lower the blood pressure and decrease the risk of cardiovascular disease.
| Fish | Protein per 100g | Fat per 100g |
| Tuna | 26g | 0.5g |
| Salmon | 20g | 13g |
| Sardines | 23g | 11g |
| Prawns | 17g | 0.5g |
Related: Scrambled eggs with salmon on rye bread recipe
Milk, yogurt cheese, eggs protein sources
Even though eggs are relatively high in fat, they are a great protein source (egg whites). Low fat cottage cheese is high in protein and makes a great protein snack. Dairy products are high in calcium and vitamin D which makes them the perfect post workout snack packed with high quality protein.
| Protein source | Protein per 100g | Fat per 10g |
| Eggs | 13g | 11g |
| Cottage cheese | 11g | 4.3g |
| Yoghurt | 10g | 0.4g |
| Milk | 3.4g | 1g |
Related: Eggs and diary home delivery
Fruits and vegetables protein
Fruit and vegetables are high protein foods which are also a natural source of minerals and other essential nutrients. They contain fibre and many vitamins which the body needs to function properly. Soya beans are on top of the list of good sources of protein, containing up to 35.9g of it.
| Fruits and vegetables | Protein per 100g | Fat per 100g |
| Soybeans | 36g | 20g |
| Rice – brown | 2.6g | 0.9g |
| Chickpeas | 19g | 6g |
| Asparagus | 2.2g | 0.1g |
| Avocado | 2g | 15g |
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Nuts and seeds
As well as being high in protein, nuts are full of good fats. They are also beneficial to the brain and nervous system, due to the facts that up to 60% of the human brain is made up from good fats. Pumpkin and squash seeds are on top of the list, containing up to 28g of protein.
| Nuts and seeds | Protein per 100g | Fat per 100g |
| Pumpkin seeds | 19g | 19g |
| Peanut butter – crunchy | 25g | 50g |
| Sunflower seeds | 21g | 51g |
| Almond nuts | 21g | 49g |
| Flaxseed | 18g | 42g |
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High protein vegetarian foods
Meat and fish are not the only natural sources of complete protein.There are many plant-based ones which enable vegetarians to maintain a nutritiously balanced and healthy diet. Some of these meat-free alternatives pack more protein per 100g than turkey and chicken put together. Seitan, for example, offers 75g of protein.
| Vegetarian food | Protein per 100g | Fat per 100g |
| Seitan | 75g | 1.9g |
| Black beans | 21g | 0.9g |
| Eggs | 13g | 11g |
| Cottage cheese | 11g | 4.3g |
| Yogurt | 10g | 0.4g |
Related: Ready made vegetarian meals
Vegan foods that are high in protein
Tofu may well be the first vegan food that comes to mind but it’s certainly not the only one and it is definitely not the reaches in protein either. In fact, the 8g it offers put it towards the bottom of our table.
| Vegan food | Protein per 100g | Fat per 100g |
| Black beans | 21g | 0.9g |
| Tempeh | 19g | 11g |
| Spelt | 15g | 2.4g |
| Edamame | 11g | 5g |
| Quinoa | 4g | 2g |
Related: Ready made vegan meals
High protein low fat foods
If you want to increase your protein intake whilst reducing the fat content of your diet, this list of high protein low fat foods is for you. It is a mixture of obvious as well as some unusual protein rich food sources such as seitan, which tops the list with 75g of protein.
| Low fat foods | Protein per 100g | Fat per 100g |
| Seitan | 75g | 1.9g |
| Turkey | 22g | 7g |
| Tuna | 26g | 0.5g |
| Black beans | 21g | 0.9g |
| Cottage cheese | 11g | 4.3g |
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High protein foods for fat loss
Most people associate fat loss with strict diets and hunger but that is far from the truth. The key to loosing fat is to make sure that you consume less calories than you need to function. Eat a nutritiously balanced diet which contains plenty of protein, a good amount of carbs and good fats too.
| Foods for fat loss | Protein per 100g | Fat per 100g |
| Beef steak | 25g | 19g |
| Black beans | 21g | 0.9g |
| Salmon | 20g | 13g |
| Eggs | 13g | 11g |
| Cottage cheese | 11g | 4.3g |
Related: Slimming hampers
A complete list of high protein foods by category including meat, poultry, fish, dairy, eggs, fruits, vegetables, buts, seeds, vegetarian protein foods, vegan protein foods, protein foods that are low in fat and suitable for fat loss. Includes a table with nutritional values for each category.
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