List of High Protein Foods

The following list of high protein foods is composed of foods that provide quality protein. In other words, the foods that made it onto this list are low in fat and low in carbohydrates - exactly what you want from a protein-rich food.

There is no point in listing a food such as cheese for example, which contains 25 grams of protein but also 33 grams of fat (both values expressed per 100 grams). Thus, it's fat content is higher than the protein content. Most definitely not a good source of protein to consider.

Therefore, when you evaluate protein foods you need to look at three factors: protein content, carb content and fat content. The best fat range to look for is less than 10 grams of fat per 100g serving size. Any protein rich food that has more than 15 grams of fat (per 100g) is not a source that you should consider taking/eating.

You may be asking: "Why?" The answer is simple. During the entire day, people (bodybuilders, athletes, experienced gym goers) who exercise and know how to properly formulate their diet will ingest a total of 60 to 70 grams of fat per day maximum or even less if they are on a fat-burning/muscle-definition program. Thus, they think of food and protein in terms of how low the fat content is. The protein value itself tells you nothing until you see the other two numbers: carbs and fat.

Many websites make lists of high protein foods but only list the protein values without showing you the carb and fat content values. Thus, here on our list we are giving you the full picture where you can see all three relevant values needed when evaluating what foods constitute high quality sources of protein.

List of High Protein Foods - All values per 100g
Food
Protein [g/100]
Carbs [g/100]
Fat [g/100]
Energy [kcal]
Whey Protein
81.6g
6.8g
3.4g
374kcal
Chicken Breast (skinless)
31g
0g
4g
165kcal
Tuna Fish (canned)
29.2g
0g
8.2g
198kcal
Beef Sirloin Steak
25.7g
0g
12.4g
221kcal
Pork Loin, Tenderloin
24.5g
0.01g
4.9g
142kcal
Venison (Deer meat)
21.5g
0g
2.7g
111kcal
Horse Meat
21.4g
0g
4.6g
133kcal
Chicken Wing
21.2g
0g
3.5g
126kcal
Bison
20.3g
0.05g
7.2g
146kcal
Salmon Fish Fillets (boneless)
19.9g
0g
3.5g
116kcal
Chicken Drumstick
19.3g
0g
8.7g
161kcal
Haddock Fish
18.9g
0g
0.7g
87kcal
Crab Meat
18.1g
0.04g
1.1g
87kcal
Cod Fish
17.8g
0g
0.7g
82kcal
Turkey Breast (skinless)
17.1g
4.2g
1.7g
104kcal
Orange Roughy Fish
16.4g
0g
0.7g
76kcal
Monkfish
14.5g
0g
1.5g
76kcal
Eggs
12.6g
0.8g
9.9g
143kcal
Tofu
8.1g
1.9g
4.8g
76kcal
Milk (partly-skimmed)
3.9g
5.5g
1.2g
56kcal

From "List of High Protein Foods" to main page about "Fitness Nutrition"



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