|
|
Home > Diet and Nutrition
23 Foods for High Protein
|
|
| The following is a list of foods that are high in protein. The list is ordered by the percentage of protein per total calories, so you can see which foods are the most effective if you're trying to eat a diet high in protein. |
Most people only need about 50-70 grams of protein per day to be healthy. If you're looking to build muscle though, you should be getting more than that.
| Food |
Serving Size |
Weight (grams) |
Protein (grams) |
Calories |
% Calories from Protein |
|
Canned Tuna |
3 oz |
84 |
22 |
99 |
88 |
|
Roasted Chicken |
3 oz |
84 |
26 |
139 |
75 |
|
Cottage Cheese |
4 oz |
113 |
14 |
81 |
69 |
|
Beef, Top Sirloin |
3 oz |
84 |
26 |
166 |
62 |
|
Salmon Filet |
3 oz |
85 |
22 |
155 |
56 |
|
Egg |
1 large |
50 |
9 |
74 |
49 |
|
Hamburger Patty |
3 oz |
82 |
21 |
178 |
47 |
|
Tofu, Hard |
1/2 oz |
126 |
10 |
97 |
42 |
|
Skim Milk |
1 cup |
245 |
8 |
83 |
40 |
|
Low-Fat Yogurt |
1 cup |
245 |
13 |
154 |
34 |
|
Cooked Lentils |
1/2 cup |
99 |
9 |
115 |
31 |
|
Soy Milk |
1 cup |
245 |
9 |
120 |
31 |
|
Broccoli |
5 inch stalk |
140 |
3 |
49 |
27 |
|
Black Beans |
1/2 cup |
86 |
8 |
114 |
27 |
|
Cheddar Cheese |
1 oz |
28 |
7 |
114 |
25 |
|
Whole Milk |
1 cup |
244 |
8 |
146 |
22 |
|
Peanuts |
1 oz |
28 |
7 |
161 |
18 |
|
Whole Wheat Bread |
2 slices |
56 |
5 |
138 |
16 |
|
Corn |
1 ear |
77 |
3 |
83 |
13 |
|
Baked Potato |
1 medium |
173 |
4 |
161 |
11 |
|
Almonds |
1.5 oz |
42 |
6 |
246 |
10 |
|
Walnuts |
1.5 oz |
42 |
7 |
278 |
9 |
|
Brown Rice |
1 cup |
195 |
5 |
218 |
8 |
Source: U.S. Department of Agriculture
|
Related Articles
|
| |
White meat is half as fat as red meat.
Turkey breast is the leanest meat of all.
Muscle tissue burns more calories than fat.
|
|
|
|
|
|