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Animal protein sources contain the complete set of essential amino acids. Turkey also provides high concentrations of B complex vitamins, zinc and other vitamins. It also contains nutrients that help to alleviate depression and anxiety. Turkey is one of the best animal sources of protein. 100 grams serving of turkey breast provides 22.3 grams of protein.

Chicken breast is one of the best protein-rich foods. 58 grams of chicken breast provides 17 grams protein. It is also a good source of omega 3 fatty acids, magnesium, Vitamins A, K, B3 and B6. A large chicken breast also provides you with high levels of niacin, which helps the body to produce energy and keeps the nervous system healthy. Chicken thigh, on the other hand, contains 9 grams protein. The skin is loaded with saturated fat, make sure you remove the skin before cooking.


Fish is a healthy alternative to meat options. It contains the same amount of protein as red meat, salmon is the best source of protein compared to most other fishes. It is extremely versatile and found abundantly in supermarkets. It is classed as an oily fish as it contains high levels of omega 3 fatty acids. Omega 3 fatty acids help to keep the heart healthy. A single fillet provides 26 grams of protein. This tasty fish is also high in Vitamin D and E. The other excellent sources of protein are tuna, snapper, halibut, perch, flounder, sole, cod and tilapia. Tuna, snapper and halibut contain 22 grams of protein per fillet, while flounder, sole and perch contain 21 grams of protein per fillet. Fishes also provide vitamins, iron, zinc and energy.
4. Cheese

Cheese is a valuable source of calcium, protein, fat and phosphorus. A 100 grams serving provides 32 grams of protein. Other cheeses high in protein include cottage cheese, cheddar, parmesan, Gruyere, Romano and Swizz cheese. Much of the protein in Parmesan cheese is in pre-digested form and takes 45 minutes to be digested completely. Gruyere Cheese contains 8 grams of protein, even more than an egg. Cottage cheese is low in fat and carbohydrates, yet high in protein. It also provides high levels of calcium, which is vital for making the muscles contract.

Pork loin and sausages are loved all over the world. The meat on the pork chops is lean and has succulent and tasty fat. 134 grams of pork chops provide 25 grams of protein. 3 oz. of roasted pork provides 23 grams of protein while a slice of bacon contains 3 grams of protein. Pork is a good source of zinc, which helps the body to produce testosterone, a muscle-building hormone. The vitamins present in pork chops help one to exercise faster.

A slice of lean beef provides 31 grams of protein, which is why it is included in the high protein foods list. It is also rich in iron, which provides oxygen to the muscles, allowing you to do cardiovascular exercises for a long time. Zinc in lean beef aids in tissue repair and in the conversion of food to fuel. It is also a natural source of the strength booster, creatine, which aids in building muscle. Beef takes a long time to digest, keeping you full for a longer time.

Foods made with soybean contain the highest levels of protein. Tofu is a complete source of protein and provides all the essential amino acids. 85 grams of tofu provide 7 grams of protein. It is also fortified with nutrients like calcium, iron and Vitamin B12. You can add tofu in just about anything.

Foods in the legume family are a good substitute for meat and dairy foods. You can consume different varieties of beans like black, white, pinto and edamame to get your daily dose of protein. A half cup of beans contains as much protein as an ounce of red meat. Soybean contains all the eight essential amino acids, making it excellent for vegetarians. 1 cup of mature soybeans provides 29 grams of protein. Other good sources of protein include kidney beans, white beans, lima beans, black beans and fava beans. 2 cups of kidney beans provide 26 grams of protein.

Eggs are one of the least expensive sources of protein that are included in the high protein foods list. Egg white especially, contains high levels of protein. One large egg provides 6 grams of protein. Egg white provides 4 grams of protein. Eggs include all the essential fatty acids and vitamins like A, D, E and K.

10. Yogurt


Yogurt is not only an excellent source of protein, but is also rich in calcium. Yogurt, especially Greek Yogurt, contains double the protein than regular yoghurt. It is filling, thick and less sweet than most yogurts. Greek yogurt is extremely low in calories. You can eat yogurt on its own or in combination with fruits, nuts and berries. Yoghurt can be digested easily and is perfect for a healthy evening snack. Avoid eating the flavored yoghurts as they contain high levels of carbohydrates.

Milk is not only essential for bone health, but also provides high concentrations of protein. 1 cup of skimmed milk provides 8 grams of protein. Skimmed milk keeps the bones and teeth strong, preventing osteoporosis. It also helps to maintain blood pressure. People who are intolerant to lactose can drink soy milk instead. 1 cup of soy milk provides 8 grams of protein. Soy milk is also available in chocolate and vanilla flavors to satisfy the sweet tooth.

Pumpkin is one of the most widely grown vegetables in the world. One cup of pumpkin provides 1.2 grams of protein. It is also chock full of antioxidants, minerals, vitamins and fiber. Pumpkin seeds are also worth latching on to get the daily dose of protein. The seeds can be quite high in calories, so be mindful of your serving.

13. Squash


Squash can also help you to add a good amount of amino acids and protein to your diet. This comfort food is extremely filling and tasty, and needs a few adornments to make it palatable. 1 cup of sliced squash provides 1.6 grams of protein. The amount of protein in squash varies according to its type. The bright orange color of this vegetable signifies the high amount of beta-carotene present in it. Squash is extremely high in manganese. A one cup serving of squash provides 21% of the daily-recommended value.

Peanut is one of the best high protein vegetarian foods. It contains monounsaturated fats and essential fatty acids that keep the body functioning at its optimal level. 1 ounce of peanut provides 7 grams of protein. Peanut butter is an indulgent way to get protein. It provides instant energy and keeps hunger pangs at bay. 2 tablespoons of peanut butter provide 8 grams of protein.

Besides being crunchy, almonds are also known for their high nutrient content. It contains an abundant amount of Vitamin E, calcium, iron, magnesium and potassium. 30 grams of almonds provide 7 grams of protein. It contains high levels of monounsaturated fats, which has shown to reduce heart diseases. It promotes blood flow in the arteries, resulting in the anti-inflammatory agents to rush to the working muscles. Almond is a versatile nut and can be added to pasta, cereals, smoothies and several other dishes. Almonds also make a great post-workout snack. Skip the nuts that contain hydrogenated oils and added sugar.

The seeds are composed of about 35% protein. Watermelon seeds are collected, roasted and mainly served as a snack. The amount of protein in watermelon seeds is approximately 31 grams per cup. It contains all the nine essential amino acids, including lysine. The seeds also contain significant amounts of phosphorus, magnesium, thiamine, iron, copper and folate. Watermelon seeds are high in calories. One cup of watermelon seeds provides 602 calories. A handful of watermelon seeds will provide you with ample energy to carry out the day-to-day activities.

Prawns are excellent foods with high proteins. It is extremely low in fat and carbohydrates, making it an ideal addition to a weight loss diet. A single serving of prawns provides 0.3 grams of carbohydrates. Prawns also help to metabolize fats, protein and carbohydrates.

Lentil is a type of legume, staple in India. A cup of cooked lentils will provide 18 grams of protein. Lentil is not a complete protein food, as it does not contain all the essential amino acids. It lacks methionine and cysteine amino acids. You can obtain all the essential amino acids by pairing it with rice.

Raw nuts contain protein and healthy fats, making them a valuable part of a plant-based diet. Raw nuts are quite low in calories and fat, as compared to pistachio, peanut and almonds. Nuts are a slow burning food, which leaves you feeling fuller for a longer time. Several researches have also shown that nuts can help you reduce weight.


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