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Oct 18, 2023 · Foods that are highest in protein typically include lean meat, poultry, and seafood. But you can also get protein from eggs, beans, nuts, seeds, and soy products.
- Whey Protein Isolate. There is a reason that whey protein isolate is considered the gold standard when it comes to protein. Since the manufacturing process involves stripping away fat and carbohydrate (lactose, the naturally-occurring sugar in milk) to isolate the whey protein in milk, whey protein isolate is, by definition, nearly purely protein – at least 90% by weight.
- Shrimp. Shrimp is the highest-protein whole food source. Shrimp are small crustaceans along with harder-shelled ocean critters like crabs and lobsters (also in this list).
- Haddock. Haddock is actually a member of the cod family of saltwater fish, but it is known for having a stronger, sweeter flavor and it’s considered the best white fish for smoking.
- Pollock. Pollock is another white fish, and it is very versatile. Its mild taste and lower cost mean that it is often substituted for more expensive seafood, such as imitation crab meat.
- Salmon. “Animal protein sources are the most bioavailable, meaning they have the best absorption and a more complete amino acid profile than plant sources,” says Papanos.
- Greek Yogurt. “Creamy and rich, [Greek yogurt] is packed with protein and is great for breakfast with fruit or as a base for smoothies,” says Jennifer Pallian, a Vancouver-based registered dietitian, food scientist and founder of Foodess, a food blog.
- Chicken. “My favorite high protein food is chicken breast, because it’s lean and provides about 24 grams of protein per 4 ounce serving,” says Evink. In addition to protein, chicken is also rich in several other key nutrients, including phosphorus, vitamin B6 and selenium.
- Lentils. With approximately 18 grams of protein per cooked cup, lentils are an excellent source of plant-based protein. They’re also high in fiber and can be a versatile addition to soups, curries and salads, notes Pallian.
- Salmon. Salmon is a fatty fish, meaning it is full of omega-3 fatty acids. Salmon is also an excellent source of protein and can help a person feel more satisfied at meals.
- Chicken breast. Chicken breast is a lean source of protein. The majority of its calories come directly from protein when served without skin. A 100 g skinless chicken breast provides around 22.5 g of protein.
- Beef. Beef offers high amounts of protein per serving. A 3-ounce serving (85 g) of ground beef contains about 21.3 g of protein. There is a range of different types of beef to choose from.
- Tuna. Tuna is an excellent and widely available source of protein. It is also a great source of heart healthy unsaturated fatty acids. One can (107 g) of tuna contains around 20.3 g of protein.
- Eggs - 6 g per large egg.
- Greek yogurt - 23 g per 8 oz.
- Cottage cheese - 14 g per 1/2 cup.
- Swiss cheese - 8 g per oz.
Jun 9, 2024 · Ready to pump up the protein to stay vibrant for life? Here are some of the foods highest in protein, plus expert-backed tricks for how to increase your protein intake.
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Dec 1, 2023 · Lean meats such as chicken, turkey, beef, and pork are excellent sources of high-quality protein as well as important nutrients like iron and zinc. To avoid unhealthy saturated fat, opt for lean or low-fat meat options such as lean ground beef, pork loin, or skinless chicken breasts.
