Top 10 High Protein Foods

Proteins are the essential nutrients required by the human body and are the building block of the body tissues. For Fitness enthusiast High Protein Rich Food Sources are like indispensable food that they must take in order to get better results of their workouts because these are the things which will help in building muscle tissue and repairing damaged tissues. These nutrients are the chain of amino acids and are categorized under essential and non essential amino acids. Our body is capable of producing all Non Essential amino acids while Essential amino acids cannot be made by the body, and must be supplied by food. The foods richest in essential amino acids are those from animal sources such as meats, dairy products, fish and eggs.

Animal protein are the best sources of proteins and contains all the essential amino acids while one can get non essential proteins from plan foods.Many foods are there which contains high protein but here we have listed only those items that high protein as well as low fat. Consume the mentioned below protein foods in a required amount and get strength and also give yourself a perfect shape.

Sl. No
Food source of protein
Amount of protein in 100 grams
Turkey and chicken breast
Halibut, salmon, tuna
Pork loins
Lean beef
Soy beans
Yoghurt and milk
Nuts and seeds

List of Top 10 High Protein Food Sources

1. Fish


Fish contains no carbohydrates and also contains less saturated fat, that is why it is highly favorable. Trout sardines and salmon are the top varieties of fish that contain high proteins. It is easy to digest and can be a regular part of your diet. A 100g of a Tuna or Salmon or Halibut produces about 26g of protein, which is very high.

2. Turkey Breast

Turkey Breast-

Turkey breast contains less saturated fat and high amount of protein. In 100g of Turkey breast you can get 30g of protein, yet it is listed 2nd because of the fact that its too heavy and cannot be used regularly. Instead its a better choice to strengthen yourself and gain some muscles.

3. Eggs


Eggs is the most favorable of all the time. Egg contain sufficient amount of protein and even come in a very affordable price and can also be stored for a long time. 100g of fresh egg contains 13g of protein and also maintain a 1g protein per 12 calories ratio.

4. Cheese


This can also be a better choice as it contains higher protein and has very low fat. 100 grams of cheese givs about 18 grams of protein. Cheese supplies a great deal of calcium, protein, phosphorus and fat. Cheese can be the great source of protein for Vegetarians.

5. Lean Beef

Lean Beef

Beef contains the most higher protein among all the protein foods listed here. But it contains high fat as well, which is not good for health. It contains nearly 36g protein in 100g of lean beef. Beef is an excellent source of complete protein and minerals such as zinc, selenium, phosphorus and iron, and B vitamins.

6. Pork


Pork also has high protein, which is about 25g in 100g of Pork. Pork are delicious so can be a better choice but remember it also contains some extra fat. Pork is relatively high in saturated fat, a type of harmful fat that leads to high cholesterol and an elevated risk of heart disease. Pork tenderloin is one of the leanest cuts of pork and that is part on should eat for protein.

7. Beans


Beans are very much favorable type of protein food. It contains higher protein along with very low fat.Beans have significant amounts of fiber and soluble fiber and are also high in protein, complex carbohydrates, folate, and Iron.100 grams of beans give you about 34 gm of protein.

8. Nuts


Nuts like Peanut butter, peanuts and almonds are high in protein. Nuts contain a considerable quantity of fat and vitamins and are rich in essential amino acids. The high energy density makes nuts a very filling food. These are the best snack as they contain quality protein and low fat. Almonds and peanuts contain 8g and 9g of protein per ¼ cup.

9. Tofu


Tofu is another protious food, made of coagulating soy milk. Tofu has a low calorie count, relatively large amounts of protein, and little fat. It is high in iron and depending on the coagulant used in manufacturing, may also be high in calcium or magnesium.7g of protein can be consumed from 100g Tofu and also contains 1g protein per 7.4 calories.

10. Yogurt, Milk and Soymilk

Yogurt, Milk and Soymilk

These are highly preferred protein food and are very healthy. Soya Products are one of the highest and best source of protein for vegetarians. Soy products like tempeh and tofu are as good as meat proteins.Eating yogurt each day will help you achieve your daily recommended protein intake. 100 grams of yogurt contains 10 gm of protein while 100 grams of milk contain 3.4 gm of protein.


Protein powders – such as casein, whey, egg, rice and soy – are processed and manufactured sources of protein.These protein powders may provide an additional source of protein for bodybuilders.

Women and men by and large have diverse wellness and supplement needs. While ladies and men can frequently utilize a considerable measure of the same items, there are various protein powders that are preferred for men over for ladies. Check out Best Protein Supplements for Women

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