Proteins are often said to act as building blocks for our lean tissues, but they serve many other important functions in body regulation, support of immune function and a variety of other roles in our physiology.
Best Protein Food, including animal and plant-based proteins, can also vary enormously in their quality and their implications for our long-term health.
Below are 50 of The Best Protein Food You’ll Regret You Don’t Know Till Now!!
Eating prawns provide a complete protein, which means it includes all nine amino acids in the right proportion for the body to function properly. In fact, 100 grams of prawns contains about 25 grams of protein, approximately the same as a similar amount of chicken or beef.
2. Salted Cod
The protein content of fresh cod is considerable (around 20g) but the salted cod is a real protein concentrate with a contribution of 75g per 100g. A small portion of salted cod is sufficient to meet your daily needs for protein.
3. Fresh tuna
Fresh tuna is another animal protein source that provides 21.5g of protein per 100g. Similar to those of other fish such as salmon, halibut or sea bass, these endless sources of protein can bring diversity to your dishes.
Chicken breast turkey: both lean poultry hovers around the same amount of protein content. They both have about 22g per 100g. The difference lies in the fat intake, which is lower in the case of turkey meat.
Lean beef protein is around 21g per 100g. Lean ground beef is one of the best protein food because it is a source of high-quality protein, and you don’t need a lot to get the protein you need. Just 3 ounces delivers 22 grams of protein, along with a healthy dose of iron, zinc and vitamin B12.
5. Beef Liver
Beef again, but this time in the form of the liver. This is another great source of protein: 19.4g/ 100g. A good option to add not only for proteins, but also for adding folic acid, iron, and zinc to your diet.
Seafood is always a good source of animal protein, and specifically, the prawns coming in at 24g of protein with only 0.8 grams of fat and a tiny 100kcal per 100g of food. A perfect choice for dieters.
Protein is not just for the meat eaters. Soybeans are legume that has more protein and less carbohydrate. Among the vegetable protein content is 30g per 100g of product.
You can also choose products like Tofu or Quinoa as a vegetable protein source. And there are nuts such as almonds and pistachios which have 20 g of protein along with a healthy dose of omega 3.
Gelatine is the star regarding food protein percentage. 100g of gelatin containing no less than about 84g protein. There are plenty of commercial varieties of gelatin, so it’s important to look at the packets nutritional information to choose the right option for you.
9. Greek Yogurt
Greek yogurt, which has the whey strained out of it, it is a great source of protein. Just a 6-ounce cup of Greek yogurt has 15- 20 grams of protein and that’s why it is in this list of the Best Protein Food. That’s much more than regular yogurt, which has about 9 grams of protein. This probiotic food also has a lot of vitamins and minerals.
Eating Greek yogurt all the time will help your digestive system stay healthy, boost your immune system, help with weight loss, stop high blood pressure, lower bad cholesterol, and fight yeast infections.
Lentils are another good choice for protein. But they are not full protein food because they don’t have all nine important amino acids. One cup of boiled lentils has 18 grams of protein.
There are many good health reasons to eat lentils. They give energy, lower the risk of heart disease, help keep a normal body weight, and keep the digestive system healthy.
Edamame is a full protein food, important amino acids you need in your diet. One cup of cooked edamame has 17 grams of protein.
Edamame beans have fiber, vitamins, minerals, and healthy polyunsaturated fats, especially omega-3 alpha-linolenic acid. They are also naturally gluten-free and don’t have a lot of calories.
12. Kidney Beans
Kidney beans are another great source of protein. One cup of boiled kidney beans has 15 grams of protein. They have all nine amino acids, but they are not a full protein because they don’t have a lot of methionine, a proteinogenic amino acid. Kidney beans have a lot of fiber, folate, magnesium, potassium, zinc, and vitamins K and B6. They are also low in fat and cholesterol.
Tofu is a soy milk product and is also one of the best protein food you can consume. A cup of tofu has 10 grams of protein. It has eight important amino acids and a lot of iron and calcium. It also has manganese, selenium, phosphorus, magnesium, copper, zinc and vitamin B1.
14. Chia Seeds
Another good source of protein for vegetarians is chia seeds. Two tablespoons of chia seeds will give you 9.4 grams of protein. They are also one of the best plant sources of omega-3 fatty acids. Chia seeds can help with digestion, treat anemia, give you energy, control blood sugar, stop aging signs, and boost brainpower.
Quinoa has all nine important amino acids and is a full protein source. One cup of cooked quinoa has 8.14 grams of protein. Quinoa also has fiber, iron, potassium, magnesium, phosphorus, and folate. Eating quinoa every day can lessen swelling and lower your risk of type 2 diabetes, cardiovascular disease, and colon cancer. It can also help your digestion and help you keep a healthy body weight.
16. Soy Milk
Soy milk is used instead of milk by a lot of vegans and people who are lactose intolerant and cannot drink milk. It is full of protein and has vitamins A, B12, and D. One cup of soy milk has 8 grams of protein.
17. Green Peas
One of the best protein food for vegetarians is green peas or any peas for that matter. Green peas also have fiber, potassium, magnesium, iron, zinc, folate, and vitamins B, C, A, and K. They are also low in calories. One cup of cooked green pea gives you about 8 to 10 grams of protein. Green peas can help lower the risk of heart disease, arthritis, and type 2 diabetes.
18. Peanut Butter
Peanut butter is another great way to get protein. This nut butter is a good source of monounsaturated fat and fiber. It is also full of vitamins. Just 2 tablespoons of peanut butter have 8 grams of protein.
If you’re careful not to eat too much of it at once, this butter can help lower bad cholesterol and help you keep a normal weight.
Milk- an excellent choice for anyone looking to gain weight and build muscle. Of course, milk has been here for decades and the good thing is, it never fails to deliver.
For the most part, this food is chock full of protein making it perfect for those trying to add more muscle. What’s more, milk is a great source of calcium, vitamins and other essential minerals. Just focus on drinking a glass or two after your workout Session – you’ll definitely see results!
20. Protein Smoothies
Stick with Homemade Looking for a sure, quick and highly nutritious way to gain weight?
If so, we’ll recommend giving protein smoothies a shot. And oh, we know you might be considering store-bought protein shakes, but trust us, making yours will be much better.
The thing is, those commercial versions are typically loaded with sugar and also lack nutrients. Remember- we’re looking to gain weight and muscle the healthy way; no diversions! The good news? There are a whole lot of super tasty variations you can try-just do your homework, mix and start drinking!
21. Red Meats
Yes, red meats also happen to be on our list- in fact, they’re one of the best protein food for muscle-building right now. For the most part, red meats contain dietary creatine; an amazing muscle-building supplement.
And oh, if you’re a big fan of steak, you’ll be happy to hear that it contains leucine; about 3 grams per 6 ounces. Essentially, leucine is an essential amino acid the body needs to stimulate muscle protein synthesis and add new muscle tissue.
But what if you’re just looking to add some weight? Well, red meats are perfect for you; they contain the right amount of fat and calories! In fact, they’re way better than lean meats in this regard.
Don’t hesitate to eat up!
22.Nuts and Nut Butters
Nuts and nut butter-both are just perfect for your weight gain journey. First off, nuts are chock full of calories. In fact, eating just two handfuls a day as a snack can quickly add hundreds of calories. And if you’re considering almonds, you’ll be happy to hear that just a small handful contain more than 7 grams of protein and 18 grams of healthy fats. What more could you ask for?
As for nut butter, you can choose to get some (preferably 100% nut butter) and add to whatever snack that tickles your fantasy.
Just a single serving can give you a high amount of carbs and calories. It’s also good to know that rice is super easy to consume and digest.
But be careful though, some types of rice are high in arsenic; a chemical element that can cause metal toxicity. And oh, once you prepare your rice, don’t forget to add some protein and healthy fats to the mix – you’ll be incredibly glad you did!
24. Egg Whites
Eggs are one of the healthiest food and are an excellent source of protein. Eat at least 6 egg whites after the workout to recover and repair muscles.
Almonds are great sources of protein and fiber. Almonds can help you with weight loss. Add almonds to your diet, you can eat it anytime when your stomach feels hungriness.
26. Cottage Cheese
Cottage Cheese is one of the high protein foods. It is made up of milk fat. It can help you to lose weight, It contains a high amount of protein and has very low calories.
These are not only a good source of proteins but also rich in various micronutrients like manganese, magnesium, selenium, phosphorus. Vit C content in sprouts is three times more than the normal pulse. You can use different types of sprouts as they all are among the best protein food sources. Different types of sprouts are
- Green moong sprouts
- Black chana sprout
- Kidney bean sprout
- Peanut Sprout
1 cup of germinated peanut sprouts provides 7 gm of protein and 14 gm of fat.
28. Dried Apricots
Dried apricots are also an option that is high in protein. An 8 ounce serving of this dried fruit provides 5 grams of protein. Dried apricots are low in fat and cholesterol and are a great protein option for vegetarians.
29. Nutritional Yeast
Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast, sold commercially as a yellow powder or flakes. It has a cheesy flavor, which makes it a popular ingredient in dishes like mashed potatoes and scrambled tofu.
Nutritional yeast can also be sprinkled on top of pasta dishes or even enjoyed as a savory topping on popcorn. This complete source of plant protein provides the body with 14 grams of protein and 7 grams of fiber per ounce (28 grams). Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese and all the B vitamins, including B12.
30. Spelt and Teff
Spelt and teff belong to a category known as ancient grains. Other ancient grains include einkorn, barley, sorghum, and farro. Spelt is a type of wheat and contains gluten, whereas teff originates from an annual grass, which means it’s gluten-free.
Spelt and teff provide 10–11 grams of protein per cooked cup (240 ml), making them higher in protein than other ancient grains. Both are excellent sources of various nutrients, including complex carbs, fiber, iron, magnesium, phosphorus, and manganese. They also contain good amounts of B vitamins, zinc and selenium.
Hempseed comes from the Cannabis sativa plant, which is notorious for belonging to the same family as the marijuana plant. But hempseed contains only trace amounts of THC, the compound that produces the marijuana-like drug effects.
Although not as well-known as other seeds, hempseed contains 10 grams of complete, easily digestible protein per ounce (28 grams). That’s 50% more than chia seeds and flaxseeds.
Hempseed also contains a good amount of magnesium, iron, calcium, zinc, and selenium. What’s more, it’s a good source of omega-3 and omega-6 fatty acids in the ratio considered optimal for human health.
This powerhouse of protein is made up of 65% to 71% complete protein as compared to beef, which is only 22%! Additionally, spirulina is a great source of vital amino acids and minerals that can be assimilated by the body with ease. Consume about two tablespoons of spirulina as a protein substitute for a meal, and you’re good to go!
There’s a lot of conflicting info out there about soy. For every person saying to avoid it, there’s another pointing out the incredible health of Asian populations that eat a lot of soy. Here’s the thing–those populations eat a lot of fermented soy, which is vastly different. Tempeh is an example of fermented soy, so if you do want to choose soy, it’s a preferable option. One serving (half a package contains 20 grams)
Another snack, this time for when you’re craving something savory. There are countless flavors of hummus at the supermarket, so it’s difficult to get tired of the stuff. I prefer to eat hummus by dipping carrots or cucumbers in it, but if you want to double-up on protein, try spreading some on Ezekiel bread.
Also known as wheat meat, seitan is created by mixing wheat protein with a combination of sauces, spices, and liquid to create a product that mimics meat in terms of taste and texture. This is what is used for many ‘mock meats’ around as you can manipulate the taste of the seitan by adding different spices and flavorings to it. It is low in carbs and fat and extremely high in protein – up to 40g per 100g serving!
is similar to quinoa and in its nutritional content, though much tinier in size. This (also a seed) adds 7 grams of protein to your meals in just one cup of cooked amaranth. It’s also a fantastic source of iron, B vitamins, and magnesium. Try it in that pair amaranth with lentil and all types of different spices.
37. Steak (Ground Beef)
1 ounce of ground beef contains 7.6 grams of protein and 76 calories (meets 15% of your daily protein requirement)
Steak is especially rich in amino acids. These acids help prevent numerous muscle-wasting diseases. Simply put, they protect and build your muscles. Amino acids can also reduce blood pressure and strengthen the connective tissues.
38. Black Eyed Peas
Black-eyed peas might seem boring, but they pack 8 grams of protein in just 1/2 cup. Like most other beans, they’re also a great source of iron, magnesium, potassium, and B vitamins. You can use them in soup orTheir mild and nutty flavor makes a great hearty dinner!
39. Sundried Tomatoes
Tomatoes are packed with the antioxidant lycopene, which studies show can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease.
Just one cup of the sun-dried version will lend you 6 grams of satiating protein, 7 grams of fiber and ¾ of your RDA of potassium, which is essential for heart health and tissue repair. They’re also rich in vitamins A and K. Use them as a pizza topping, tangy addition to salads, or snack on them right out of the bag.
While grass-fed beef is an excellent choice, bison’s profile has been rising in recent years, and for good reason: It has half the fat off and fewer calories than red meat. According to the USDA, while a 90 percent lean hamburger may average 10 grams of fat, a comparatively sized buffalo burger rings in at two grams of fat with 24 grams of protein, making it one of the leanest meats around.
41. Processed meat (bacon, sausage, hot dogs, and deli meats)
Compared with fresh meat, processed meat has preservatives, slightly more fat and calories, and four times the salt. These differences may explain why research finds that people who eat processed meat once a day have a higher risk of heart disease and diabetes than those who pass up processed meats.
“Tuna is one of the most affordable yet best protein food”. Canned tuna can always be available—I consider it to be one of those shelf staples that you should always have in your cupboard. And you don’t have to worry about it going bad because it has a very long shelf life.” Eat it on crackers as a snack, on whole-wheat bread as a lunch sandwich, or top your greens with it for a Niçoise salad.
Four ounces of canned tuna=28 grams of protein; 128 calories
“Shrimp is very low in calories and is great at grilled, added to pasta, or as a shrimp cocktail”. Plus, frozen shrimp is quick to defrost and cook, so it’s an easy protein source to always have in your kitchen.
Four ounces of shrimp (about 16 large shrimp)=24 grams of protein; 120 calories
44. Turkey Breast
1 slice of turkey breast contains 4 grams of protein and 22 calories (meets 7% of your daily protein requirement)
Apart from being one of the best protein food, turkey breast can also make you feel full for long periods. The breast of turkey has less fat and calories than most other cuts of meat. And it contains selenium, which can help prevent a range of cancers.
45. Wild salmon
Wild salmon is loaded with protein. With around 7 grams per ounce, it’s certainly something to include on the weekly menu. It’s also loaded with great for you omega-3 fats, which are one of the most important nutrients you should eat more of. We’ve often said with animal-based proteins, the fewer legs the better — which means fish are at the top of the list. Yes, yes, octopus and some others are exceptions — in general, stick to that rule of thumb when thinking animal/fish protein.
I listed these as one of the best foods you’re not eating in my blog the other day. They’re loaded with protein, but also omega-3 fats and vitamin D, yet low in contaminants that unfortunately permeate our seafood today.
47. Whey protein
I was told in school that protein supplements created expensive urine. Good thing I always questioned what I learned because that couldn’t be further from the truth. Whey protein is loaded with amino acids, particularly some key amino called branched-chain amino acids, that may specifically aid in recovery and muscle repair.
But, honestly, while we can talk about the science with whey ’till we’re blue in the head, it comes down to convenience. Making a smoothie with a little fruit, maybe some veggies and a handful of nuts is a fantastic meal or snack. It’s quick. It’s easy. It’s convenient. And at around $2-$3 per 20 grams of protein, it’s high on my list of the best protein sources in the world.
1 ounce of tilapia contains 4.2 grams of protein and 27 calories (meets 8% of your daily protein requirement)
Apart from being one of the protein-rich foods, tilapia also contains omega-3 fatty acids (whose benefits we have seen). It is a good source of calcium as well, which, apart from building strong teeth and bones, also works with potassium to enhance nervous system function.
½ a fillet of halibut (Atlantic and Pacific) contains 42 grams of protein and 224 calories (meets 85% of your daily protein requirement)
Oily fish like halibut are rich in omega-3 fatty acids, which are known to reduce the risk of heart disease and lower cholesterol levels. Halibut is also low in saturated fat, the unhealthy kind of fat.
50. Swiss Cheese
1 slice of Swiss cheese contains 7.5 grams of protein and 106 calories (meets 15% of your daily protein requirement.
Swiss cheese also contains other nutrients that can benefit your bones, eyes, and the immune system. Also, it is low in potassium – and hence, kidney patients can enjoy this cheese. Another form of cheese, goat cheese, contains 7 grams of protein for an ounce.
Okay, so these were 50 of The best Protein Foods You can have in your diet for a healthier life! Feel free to suggest your personal favorite protein source in the comments below, share it with your friends and family to let them, groom. And don’t forget to join softiview to get updated to more awesome posts like this!
Thanks for reading…