High-Protein Food List

Protein-packed foods you’ll love


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On a high-protein diet? Give your body a protein boost with this tasty list of high protein foods.

List of foods high in protein

Why our bodies need protein

Protein is essential to the health of our bodies. It provides us with the energy we need to move, helps to repair tissues, assists with immune response and is necessary to maintain the body's pH balance. Each day, 10-15 percent of your diet should consist of protein. Discover a wide variety of delicious high-protein foods in the list below.

Meats

  • Duck (1/2 duck) 50 grams
  • Beef (6 ounces) 49 grams
  • Halibut (1/2 filet) 42 grams
  • Salmon (1/2 filet) 42 grams
  • Chicken breast (6 ounces) 30 grams
  • Ham (6 ounces) 30 grams
  • Canned tuna (2 ½ ounces) 16 grams
  • Hot dog (1 dog) 6 grams
  • Bacon (2 slices) 4 grams

Dairy and eggs

  • Mozzarella cheese (1 cup shredded) 29 grams
  • Cheddar cheese (1 cup shredded) 28 grams
  • Greek yogurt (1 cup) 24 grams
  • Cottage cheese 2% (4 ounces) 13 grams
  • Swiss cheese (2 slices) 12 grams
  • Yogurt nonfat (1 cup) 10 grams
  • Milk 2 % (1 cup) 8 grams
  • Soy milk (1 cup) 7 grams
  • Ricotta cheese (1/4 cup) 6 grams
  • Eggs (1 boiled) 6 grams
  • Feta cheese (1/4 cup) 5 grams
  • Cream cheese (1 ounce) 2 grams

Beans

  • Tempeh (1 cup) 41 grams
  • Seitan (3 ounces) 31 grams
  • Soybeans (1 cup) 28 grams
  • Lentils (1 cup) 18 grams
  • Black beans (1 cup) 15 grams
  • Kidney beans (1 cup) 13 grams
  • Chick peas (1 cup) 12 grams
  • Pinto beans (1 cup) 12 grams
  • Spicy black bean burger (1 pattie) 11 grams
  • Garden veggie burger (1 pattie) 10 grams

Nuts

  • Peanuts (1/4 cup) 9 grams
  • Almonds (1/4 cup) 8 grams
  • Peanut butter (2 tablespoons) 7 grams
  • Walnuts (1/4 cup) 7 grams
  • Almond butter (2 tablespoons) 6 grams
  • Pistachios shelled (1/4 cup) 6 grams
  • Macadamia nuts (1/4 cup) 2 grams
  • Flax seed (2 tablespoons) 3 grams

Grains

  • Chickpea flour (1 cup) 20 grams
  • Rye flour (1 cup) 18 grams
  • Barley flour (1 cup) 16 grams
  • Buckwheat flour (1 cup) 15 grams
  • Oat flour (1 cup) 14 grams
  • Wheat flour (1 cup) 12 grams
  • Quinoa (1 cup) 9 grams
  • Oatmeal (1 cup) 6 grams

Vegetables

  • Broccoli (1 cup) 5 grams
  • Corn (1 cup) 5 grams
  • Spinach (1 cup) 4 grams
  • Asparagus (1 cup) 3 grams
  • Cauliflower (1 cup) 3 grams
  • Artichoke (1 cup) 3 grams
  • Kale (1 cup) 2 grams

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