What Foods Are The Highest In Protein?
If you want to know high in protein what foods are the highest in protein a short list includes chicken, different legumes, turkey, and beef are some of the best high protein foods.
Table of Contents
Summary List
| Foods | Protein (per 100g) | Calories (per 100g) | Fat (per 100g) | Carbs (per 100g) |
|---|---|---|---|---|
| Chicken | 53g | 280 | 6.2g | 0g |
| Beef | 21g | 270 | 19g | 0g |
| Fish/Seafood | 25g | 116 – 206 | 1 – 12g | 0g |
| Pork | 26g | 300 | 21g | 0g |
| Lamb | 24g | 292 | 21g | 0g |
| Eggs | 13g | 143 | 9.5g | 1.1g |
| Turkey | 17g | 100 | 1.6g | 4.2g |
| Duck | 19g | 340 | 28g | 0g |
| Legumes | 10g | 140 | 0.4g | 25g |
| Nuts and Seeds | 19g | 520 | 35.5g | 28g |
| Whole Grains | 14g | 240 | 2g | 72.5g |
Recommended Daily Intake of Protein
The answer to this question will vary depending on who you are, but more importantly what you do in terms of physical activity (Low, Moderate, or High), and what your fitness goals are/ what sports you are playing (build muscle, strong man, or an endurance athlete) are the two main factors that will affect how much protein you should eat. But as a rule of thumb you should eat enough protein between 1.2 or 2.2 per kg of body weight.
But if you want to learn more about this topic you can read this article called Optimal Protein Intake for Athletes and Fitness Enthusiasts: The Ultimate Guide.
Animal-Based Proteins
Chicken
Chicken is a great option in terms of upping your protein intake, with it being a very lean protein option. With 100 grams of protein only being 280 calories while also giving you a whopping 53 grams of protein with only 6,2 grams of fat, making it a great option if you want to increase how much protein you eat and one of the best high protein foods you can buy.
Beef
Beef is also another great option, but not as good as chicken breast from a macro point of view. Containing 100 grams 270 calories for 21 grams of protein, and 19 grams of fat, and for lean beef it has 217 calories with 26 grams of protein and 12 grams of fat. Though not as good especially the lean variety still has great macros, and personally I put it up so high because I love how it tastes.
Fish/Seafood
Putting fish and seafood as a whole up here might be a bit of cheating as there are so many different kinds, but with many of the more common varieties to eat such as tuna, salmon, and prawns you just cant go wrong. With the macros of 100 grams of canned tuna is 116 calories, 25 grams of protein, and 1 grams of fat, and even with fatty fish such as salmon the macros are great with 100 grams of salmon being 206 calories with 22 grams of protein, and 12 grams of fat.
Pork
I do love myself some well cooked pork, and is another one of those delicious high protein foods, but in terms of animal product pork is on the high end of this list when it comes to calories and fat. With 100 grams of pork having 300 calories, with 26 grams of protein and 21 grams of fat.
Lamb
I don’t generally eat a lot of lamb but when I do I think it tastes amazing, but it has the same problem as pork but worse. As though per 100 grams they roughly have the same amount of calories it contains a high percent fat percentage. With its macros per 100 grams being 292 calories, with 24 grams of protein, and 21 grams of fat.
Eggs
Eggs are one of my favourite forms of protein because it is so versatile, as you could just eat hard boiled egg, but you could also eat a fried egg on a sandwich, or you could make an omelette, with so many more options you could choose from the choice is really yours. With the macros per 100 grams of 143 calories, with 13 grams of protein and 9.5 grams of fat.
Turkey
Turkey is another great option if you want a tasty meat that is because the meat is very lean, making it very low in both calories and fat. With its protein per 100 grams being 17 grams, with 100 calories with 1.6 grams of fat and 4.2 grams of fat.
Duck
Duck is the one of the worst options on this list, but this does not make this option bad at all. This is one of the only options where the fat numbers are higher than how much protein it contains, but the fats are considered healthy fats. Its protein per 100 grams being 19 grams, with 340 calories and and 28 grams of fat.
Plant-Based Proteins
Legumes
Legumes such as green beans, black beans, lima beans, chick peas, and kidney beans is are all what are considered legumes. Though for most people it is not a meal on its own, but it is so versatile and can be used in so many different recipes, and if you want to learn more about some good recipes read this article from Good Food called Cheap thrills: 50 low-cost legume recipes.
Legumes protein per 100 grams have 10 grams of protein, 140 calories, 0.4 grams of fat, and 25 grams of carbs. Take these numbers with a grain of salt as these are numbers as legumes as a whole, but there are so many foods in the legumes categories.
Nuts And Seeds
All different nuts and seeds such as chia seeds, pumpkin seeds, and sunflower seeds. Again this is very versatile whether you want to add just some extra chia seeds, or just eating some sunflower seeds as a little snack.
Their protein per 100 grams is 19 grams, with 520 calories, 35.5 grams of fat and 28 grams of carbs. Once again you should take these numbers with a grain of salt as Nuts and seeds is a very broad range of foods.
Whole Grains
Despite what many of you think many wholes grams such as oats and whole meal bread is great for not only your overall health, but it also contains a decent amount of protein with a low amount of fat contents. Its protein per 100 grams is 14 grams of protein, with 240 calories, 2 grams of fat and 72.5 grams of carbs.
Comparing Animal-Based And Plant Based Proteins
Protein is an essential nutrient for building and repairing tissues, producing enzymes and hormones, and maintaining the body’s overall function. Animal and plant-based sources both provide protein, but they differ in their composition and health implications
Since they contain all nine essential amino acids needed for human health, animal-based proteins, such as meat, poultry, fish, and dairy products, are considered complete proteins. plus being higher in protein per serving than most plant-based sources, animal-based proteins are also popular with athletes and bodybuilders.
A diet high in animal-based products may put you at a greater risk of heart disease, diabetes, and certain types of cancer. As a result of its higher saturated fats and cholesterol content, animal-based sources are also known to cause high blood pressure and high cholesterol levels.
On the other hand, plant-based proteins such as legumes, nuts, seeds, and whole grains are often lower in fat and calories and have been associated with a lower risk of chronic diseases. However, plant-based sources are not always complete proteins and may require combining different sources to ensure adequate intake of all essential amino acids.
While both animal and plant-based sources can provide sufficient protein, choosing a variety of protein sources is recommended to ensure a balanced and nutrient-rich diet. Plant-based sources offer many health benefits, and incorporating them into meals can reduce the risk of chronic diseases while providing sufficient protein intake.
Ultimately, both animal and plant-based sources can provide protein, but their nutritional composition and health implications differ. To ensure adequate intake of all essential amino acids and to reap the health benefits associated with both animal and plant-based protein sources, it is recommended to include a variety of protein sources in your diet.
Conclusion
In conclusion, adding high protein foods to your diet is beneficial for a variety of reasons. You have the choice between animal-based items like poultry, meat, and dairy or plant-based options like beans, nuts, and seeds. Incorporating a diverse array of meals and snacks with these foods high in protein can provide your body the nutrients it needs to stay healthy and achieve fitness goals. So go ahead and make sure you’re getting enough for muscle-building, weight loss support or simply better health