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"