Protein is an essential macronutrient that plays a critical role in our overall health.
For those who wish to increase their protein intake, this article provides a list of the top 20 highest protein foods.
As you will see, most (but not all) of these options are animal foods such as dairy and meat.
The simple reason: this list is not about finding fruit or vegetables that contain a few grams of protein for balance. Instead, it is about the absolute highest dietary sources of the nutrient.
In no particular order, here are the top twenty foods high in protein.
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1) Beef Skirt Steak: 26.7 g Protein Per 100 g
When people think about protein, the stereotypical image is a big slab of red meat, so we will start with beef.
Beef is an abundant source of dietary protein, and a typical 8oz serving provides around 60 grams of the nutrient.
Beef is also one of the most nutrient-dense foods, and this nutritious meat provides substantial amounts of iron, zinc, and B vitamins.
2) Chicken Breast: 23.1 g Protein Per 100 g
While chicken breast may not be as tasty as the first option on this list, it is also one of the highest protein foods.
For instance, the protein content of an 8oz chicken breast is around 55 grams.
Similar to steak, chicken is also rich in nutrients, and it contains important amounts of selenium and B vitamins.
This white meat works well in so many different dishes due to its mild flavor, and it is particularly tasty when roasted in the oven.
Chicken also makes a great addition to a variety of soups and stews.
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3) Canned Tuna: 23.6 g Protein Per 100 g
Canned tuna may not be a premium food, but it does the job, and it is a cheap and convenient protein source.
A typical 140-gram can of tuna contributes around 33 grams of protein to our daily diet.
Although a can of tuna may not sound like the most appealing food, it can work well in lots of different dishes. Here are a few ideas;
- A tuna salad with mayo and veggies
- In a hot stew/soup
- Mix mashed tuna with egg yolk and almond flour, and then fry for some high-protein fishcakes
4) Lean Pork Chop: 22.4 g Protein Per 100 g
Pork chops are delicious in whatever form they take.
While the fattier cuts offer a better taste, opting for a leaner cut maximizes the protein content.
An 8oz pork chop provides around 53 grams of dietary protein.
Also, pork chops provide a significant amount of B vitamins, phosphorus, and selenium.
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5) Sockeye Salmon: 21.3 g Protein Per 100 g
Sockeye salmon is a delicious tasting fish with an excellent nutrition profile; it offers omega-3 fatty acids, a good source of protein, and a wide range of vitamins and minerals.
Among these micronutrients, salmon is an especially notable source of selenium and vitamin B12.
A typical 1/2 salmon fillet provides approximately 42 grams of protein.
To increase this amount still further, salmon tastes delicious when combined with a cheese and parsley sauce.
6) Lentils: 25.8 g Protein Per 100 g
Many plant-based foods that claim to be high in protein are not significant sources.
For example, broccoli is often promoted as a “protein-rich” vegan option. In reality, it contains less than three grams per 100 g.
In contrast, lentils genuinely are rich in protein. They are not a complete protein regarding their amino acid content, but they are one of the best sources for those who don’t eat meat.
A 1/2 cup serving provides around 25 grams of protein.
Lentils are also one of the best foods for people who prefer a higher carb diet, and they offer a good source of essential nutrients like iron, magnesium, and potassium.
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7) Shrimp: 20.3 g Protein Per 100 g
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