Protein is a crucial nutrient for muscle growth, repair, and overall health. Here is a comprehensive list of foods rich in protein.
Animal-Based Proteins
Chicken Breast Chicken breast is a lean source of protein, providing about 31 grams of protein per 100 grams.
Turkey Turkey is another excellent protein source, with roughly 29 grams of protein per 100 grams.
Beef Beef is high in protein, with around 26 grams of protein per 100 grams. It also provides essential nutrients like iron and zinc.
Pork Pork, particularly lean cuts, offers about 27 grams of protein per 100 grams.
Fish
Salmon Salmon is rich in protein and omega-3 fatty acids, delivering about 25 grams of protein per 100 grams.
Tuna Tuna is a high-protein fish, providing approximately 30 grams of protein per 100 grams.
Eggs Eggs are a versatile protein source, with around 13 grams of protein per 100 grams. They also contain essential amino acids.
Dairy Products
Greek Yogurt Greek yogurt is high in protein, with about 10 grams per 100 grams. It also contains probiotics beneficial for digestion.
Cottage Cheese Cottage cheese offers a significant protein boost, providing roughly 11 grams per 100 grams.
Cheddar Cheese Cheddar cheese contains around 25 grams of protein per 100 grams, along with calcium and other nutrients.
Plant-Based Proteins
Lentils Lentils are a great plant-based protein source, offering about 9 grams of protein per 100 grams.
Chickpeas Chickpeas provide around 8.9 grams of protein per 100 grams and are versatile in various dishes.
Quinoa Quinoa is a complete protein, delivering about 8 grams per 100 grams. It also offers fiber and essential amino acids.
Tofu Tofu is a popular soy product with approximately 8 grams of protein per 100 grams. It is also a good source of iron and calcium.
Edamame Edamame, young soybeans, provide about 11 grams of protein per 100 grams. They are also rich in vitamins and minerals.
Nuts and Seeds
Almonds Almonds contain about 21 grams of protein per 100 grams and are also high in healthy fats and fiber.
Chia Seeds Chia seeds offer around 17 grams of protein per 100 grams and are a good source of omega-3 fatty acids.
Pumpkin Seeds Pumpkin seeds provide approximately 19 grams of protein per 100 grams and are also rich in magnesium and zinc.
Hemp Seeds Hemp seeds contain about 33 grams of protein per 100 grams, making them one of the most protein-dense seeds.
Peanuts Peanuts, technically legumes, offer about 25 grams of protein per 100 grams and are also rich in healthy fats.
This list highlights a variety of high-protein foods, from animal-based options to plant-based sources, catering to different dietary preferences and needs.