High-protein foods help you lose weight and build lean muscle, that’s a fact. Every cell in the human body contains protein. The basic structure of the protein is a chain of amino acids. Every human needs protein in their diet to help their body repair cells and make new ones. Protein is also essential for growth and development in children, teens, and pregnant women.
A high-protein diet is beneficial for athletes because it increases strength, builds muscle mass, and maintains bone mass. More protein in the nutrition regime helps people lose weight because it reduces appetite and hunger levels and reduces cravings and desire for late-night snacking.
What are the high-protein foods that you have in your refrigerator and pantry? Check out the list of sources of protein below. It lists the source and content of protein per 100-gram serving.
Protein in Eggs and Dairy
- Edam Cheese (25 grams)
- Mozzarella (21 grams)
- Eggs (13 grams)
- Skyr Yoghurt (11 grams)
- Cottage Cheese (11 grams)
- Greek Yoghurt (10 grams)
Protein in Meat Replacements
- Seitan (23 grams)
- Tempeh (19 grams)
- Vegan Ground Meat by Beyond Meat (15 grams)
- Tofu (8 grams)
Protein in Nuts, Seeds, and Legumes
- Peanut Butter (25 grams)
- Beans (21 grams)
- Cashew Nuts (18 grams)
- Chia Seeds (17 grams)
- Lentils (9 grams)
Protein in Meat
- Beef Jerky (33 grams)
- Turkey Breast (29 grams)
- Chicken Leg (27 grams)
- Beef Steak (26 grams)
- Pork Chop (24 grams)
Protein in Seafood
- Canned Tuna (26 grams)
- Tilapia (26 grams)
- Shrimps (24 grams)
- Halibut (23 grams)
- Salmon Steak (20 grams)
High-Protein Foods Overview
| Order | Category | Food | Protein Content in 100 grams |
|---|---|---|---|
| 1. | Meat | Beef Jerky | 33 grams |
| 2. | Meat | Turkey Breast | 29 grams |
| 3. | Meat | Chicken Leg | 27 grams |
| 4. | Dairy | Edam Cheese | 25 grams |
| 5. | Meat | Beef Steak | 26 grams |
| 6. | Fish | Canned Tuna | 26 grams |
| 7. | Fish | Tilapia | 26 grams |
| 8. | Nuts | Peanut Butter | 25 grams |
| 9. | Fish | Shrimps | 24 grams |
| 10. | Meat | Pork Chop | 24 grams |
| 11. | Meat Replacement | Seitan | 23 grams |
| 12. | Fish | Halibut | 23 grams |
| 13. | Legumes | Beans | 21 grams |
| 14. | Dairy | Mozarella | 21 grams |
| 15. | Fish | Salmon Steak | 20 grams |
| 16. | Meat Replacements | Tempeh | 19 grams |
| 17. | Nuts | Cashew Nuts | 18 grams |
| 18. | Seeds | Chia Seeds | 17 grams |
| 19. | Meat Replacements | Ground Meat (Beyond Meat) | 15 grams |
| 20. | Eggs | Eggs | 13 grams |
| 21. | Dairy | Skyr Yoghurt | 11 grams |
| 22. | Dairy | Cottage Cheese | 10 grams |
| 23. | Dairy | Greek Yoghurt | 10 grams |
| 24. | Legumes | Lentils | 9 grams |
| 25. | Meat Replacements | Tofu | 8 grams |
High-Protein Foods vs. Supplements
Whey Protein – Whey protein is one of the primary proteins found in dairy products. A byproduct of the cheese-making process, whey protein provides substantial amounts of essential amino acids. Typically in the form of powder can be added to liquids or soft foods or blended with ice and fresh fruit to make a smoothie or shake. People commonly take whey protein to improve athletic performance and address nutritional deficiencies or problems.
Egg Protein – Egg protein is the highest ‘biological value’ of all the animal sources, meaning your body can use more of the amino acids provided by the egg. Egg protein can be bought at TheProteinWorks.com – check out The Protein Works review.
Pea Protein – Pea protein is a high-quality protein made by extracting protein from yellow peas and is a great source of iron.
Hemp Protein – Hemp protein is a complete protein, meaning it contains all nine essential amino acids that the human body needs but cannot produce. It is easily digestible and is a great source of fiber. Hemp protein can be bought at Myprotein.com – check out a Myprotein review.
Brown Rice Protein – Brown rice protein is a protein supplement made from brown rice, which is later converted into powder form. By weight, it contains 78% protein, 36% essential amino acids, and 18% branched-chain amino acids. This protein is hypoallergenic and is an excellent supplement with many health benefits. Brown rice protein can be bought at Myprotein.com – check out a Myprotein review.
Casein Protein – Casein, a slower digesting and absorbing protein can be used after exercise, between meals, or before bed to help support satiety and muscle recovery.
High-Protein Foods Summary
Proteins are the building blocks of life. Every cell in the human body contains protein. The basic structure of a protein is a chain of amino acids. Who needs protein? Everybody! Who needs higher levels of protein intake? Athletes, people wanting to lose weight, the elderly, kids, pregnant women, and anyone who wants to reduce muscle breakdown.
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