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Top 10 High Protein Foods

It is well known that foods high in protein are crucial for the body. For all you parents out there looking to raise the next generation of healthy and smart kids, take a look at this list of high protein foods to give you some direction.

When you’re bulking up you eat a lot of meat but do we really know why we do this? Simply put, this macronutrient is essential for building muscle mass. A balanced diet is essential when you’re aiming to improve fitness and well-being so understanding the best foods to eat always helps.

Protein, fats and carbohydrates are the three macronutrients we need in order to survive however, the body requires a lot of these to complete its daily tasks. The need for these is even greater when you are in any form of training.

Protein is largely made up of amino acids, organic compounds made of nitrogen, carbon, hydrogen sulphur or oxygen and these are the essences of proteins. In turn, proteins are the foundation of muscle mass and so you’ll find yourself eating a lot of protein when you are trying to bulk up. So pile your plate full of meat, nuts and legumes and you’ll have a 6 pack in no time.

The more knowledge and awareness about foods high in protein, the better you can care for yourself and your entire family. It goes without saying that protein is very important for your body indeed. Protein is a vital macro nutrient that helps the body grow and function properly.

Everybody is different, there is great debate regarding exactly how much protein the human body requires daily. However, all debate aside, the best course of action is to ensure that you are at least taking enough to meet the current recommended daily intake(RDI) of 46 grams if you are a woman between the ages of 19 to 70. For men between the ages of 19 to 70, 56 grams of protein is recommended daily. High protein foods are important.

Some also worry about the potential damage to the liver due to excess protein. This is due to the fact that excess protein is converted into energy by the body. However, on the flip side, any deficiency in protein is conducive to muscle atrophy and impaired bodily functioning. Therefore, it encourages you to take the necessary steps to ensure you and your entire family are consuming enough protein daily. Understanding foods high in protein helps keep your family healthy.

Any high protein foods list should include the likes of meat, fish, cheese, tofu, beans, lentils, yoghurt, nuts, and seeds. Nowadays, awareness of calories plays a key role too.

Check out our Top 10 high protein foods list below with the highest protein to calorie ratio, understanding high protein foods is fundamental to good health.

Top 10 High Protein Foods

10Yogurt, Milk and Soy Milkmilk

Protein in 100g – 7g

1 cup (172g) – 14g

Protein to Calorie Ratio – 1g protein per 9.8 calories

Others: 1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein


Protein in 100g – 7g

3oz Slice (85g) – 6g

Protein to Calorie Ratio – 1g protein per 7.4 calories

Others: 1 cup (252g) of firm tofu provides 20g protein. 1 cup of soft tofu (248g) provides 16g protein. 1 cup of tempeh (166g) provides 31g protein.

8Eggs (especially egg whites)eggs

Protein in 100g – 13g

1 Large Egg (50g) – 6g

Protein to Calorie Ratio – 1g protein per 12 calories

Others: 1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories. 1 cup of scrambled eggs (220g) provides 22g protein.

7Beans (mature soy beans)mature soy beans

Protein in 100g – 18g

1 cup (172g) – 29g

Protein to Calorie Ratio – 1g protein per 10.4 calories

Other beans high in protein per cup cooked: Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g).

6Lean Chickenchicken breast

Protein in 100g – 18.3g

3oz Fillet (85g) – 16g

Protein to Calorie Ratio – 1g protein per 4.6 calories

More Chicken and Turkey: Chicken Leg – Drumsticks (60g) provides 16g protein. Chicken Thigh (37g) provides 9g protein. 3oz serving of Turkey Breast (85grams) provides 26g protein.

5Peanut Butterpeanut butter

Protein in 100g – 25g

1 Ounce (28g) – 7g

Protein to Calorie Ratio – 1g protein per 26.9 calories

4Fish (tuna, salmon, halibut)fish

Protein in 100g – 20g

Protein to Calorie Ratio – 1g protein per 4.2 calories

Other: Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g)

3Cheese (non-fat mozzarella)cheese

Protein in 100g – 30g

Protein to Calorie Ratio – 1g protein per 4.4 calories

Other cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g).

*Low or Non-Fat Mozzarella and Cottage Cheese provide the most protein per calorie, full-fat cheeses usually only deliver 1g protein per 20 calories and are less optimal sources of protein.

2Nuts and Seeds (pumpkin and squash seeds)nuts

Protein in 100g – 30g

Protein to Calorie Ratio – 1g protein per 19.1 calories

Others: Other nuts and seeds high in protein (grams protein per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).

1Lean Beef and Veal (low fat)lean beef

Protein in 100g – 36g

3oz Slice (85g) – 31g

Protein to Calorie Ratio – 1g protein per 5.3 calories

Others high in protein: T-Bone Steak 3oz (28g) delivers 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein.

Adnan Munye

A certified personal trainer, Adnan specialises in weight loss, muscle building, body conditioning, core strengthening and injury rehabilitation. Adnan comes from a sporting background, where he has played football, badminton, rugby, and swimming all at various levels.

Adnan has always been passionate about health and fitness. He comes from a sporting background playing football, badminton, rugby, and swimming at various levels from a young age.

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