High Protein Foods — Here Are The Best High Protein Foods!
High protein foods are a critical source of the vital amino acids every bodybuilder requires. They also form the foundation of most low carb diets—although low carb dieters are typically less concerned with the fat content of their protein sources then the average bodybuilder, whose carb intake is usually too high to put them into a state of ketosis.
Nevertheless, the following is pretty good list to investigate if you are on the lookout for the best high protein foods. Let’s get started with one of my favorites…
1. Beef: High Protein Food #1
Despite the bad press beef still gets on a regular basis, some cuts are both tasty and wonderfully low in fat. Beef is also a great source of zinc, iron, vitamin B12, niacin and riboflavin. And a 3 ounce chunk serves up 25 grams of high quality protein. That makes it one of the best high protein foods! Here’s a list of the best cuts for dieters, bodybuilders, and anyone looking to increase his/her protein intake…
- Eye of Round: Total Calories: 143 Total Protein grams: 25 Fat grams: 4 Saturated fat grams: 1.5
- Top Round (London broil): Total Calories: 153 Total Protein grams: 27 Fat grams: 4 Saturated fat grams: 1.4
- Round Tip (Beef Sirloin Tip Steak): Total Calories: 157 Total Protein grams: 24 Fat grams: 6 Saturated fat grams: 2
- Bottom Round: Total Calories: 161 Total Protein grams: 24 Fat grams: 6 Saturated fat grams: 2
- Top Sirloin: Total Calories: 166 Total Protein grams: 26 Fat grams: 6 Saturated fat grams: 2.4
(All stats reflect a 3 ounce serving, with the fat trimmed after cooking).
2. Pork: High Protein Food #2
Trimmed 3 ounce servings of the leanest pork available (tenderloin, center loin, lean ham) are OK, and suitable as far as high protein foods go. Bacon, sausage, ribs and hot dogs are not. Here are some of the better cuts for dieters (3 ounce servings, as usual)…
- Pork Tenderloin: Total Calories grams: 158 Total Protein: 27 Fat grams: 5.25 Saturated fat grams:2.25
- Pork Sirloin (boneless): Total Calories grams: 163 Total Protein: 27 Fat grams: 6 Saturated fat grams: 2.25
- Pork Top Loin: Total Calories grams: 171 Total Protein: 27 Fat grams: 6.75 Saturated fat grams: 2.25
3. Chicken: High Protein Food #3
Ahhh… good old chicken, the lean protein mainstay of any quality eating plan. Because chicken is generally leaner than red meat, we’ll use larger 4 ounce servings for our calculations…
- Chicken Breast (skin removed): Total Calories grams: 186 Total Protein: 37 Fat grams: 4 Saturated fat grams: 1 (Leaving the skin on adds nearly 50 calories and 5 grams of fat to your meal).
- Chicken drumstick (skin removed): Total Calories: 194 Total Protein grams: 35 Fat grams: 6 Saturated fat grams: 2 (Leaving the skin on adds nearly 50 calories and 5 grams of fat to your meal).
4. Turkey: High Protein Food #4
Turkey is a fantastic lean protein source. Nothing more needs to be said! Data reflects 4-ounce servings…
- Turkey breast (skin removed): Total Calories: 153 Total Protein grams: 36 Fat grams: 1 Saturated fat grams: 0 (Leaving the skin on adds nearly 63 calories and 7 grams of fat to your meal).
- Turkey Leg (skin removed): Total Calories: 180 Total Protein grams: 36 Fat grams: 4 Saturated fat grams: 1 (Leaving the skin on adds nearly 54 calories and 6 grams of fat to your meal).
5. Fish: High Protein Food #5
Fish is wonderful and largely unappreciated source of protein and friendly fats. Fish contains two heart-healthy and overall beneficial fats—DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid), and is a great source of protein. Fish from colder waters are a better source of these oils than those harvested from more temperate regions.
Depending on your source of fish though, you may need to restrict your intake somewhat. Tuna can concentrate heavy metals like mercury, and is recommended only in limited amounts—especially for pregnant women. Ocean fish too, tend to be safer than lake fish, which are more likely to have been exposed to environmental toxins.
Here’s what you can expect, nutrient wise, from a typical 3-1/2 ounce serving of salmon…
- Salmon: Total Calories: 180 Total Protein grams: 20 Fat grams: 10.5 Saturated fat grams: 2.5 Omega-3 Fatty Acids: 1.4
For a complete breakdown on the nutritional values and characteristics of some of the many fish species available, click here!
6. Dairy: High Protein Food #6
Many people assume (mistakenly) that dairy products fit into the “protein” category. Truth is, most dairy products are either higher in fat or in carbohydrates than they are in protein. Low fat milk and all-natural yogurt (the flavored stuff contains a ton of sugar) are two dairy products that contain more carbs than protein (I’ve included the stats on yogurt below FYI!).
Most cheese, of course, contains a ton of fat, while the bulk of a whole egg’s caloric value comes from fat. Two exceptions to this general rule include egg-whites and low-fat cottage cheese. They are acceptable sources of quality protein, and should be included in your diet.
With that said, let’s take a closer look at dairy-related proteins…
- Eggs: Total calories ultimately depends on size, but the average egg contains 75-80. Fat content (about 7-8 grams, contained in the yolk) accounts for most of total calories. Eggs contain 6-7 grams of high quality protein. Most egg-related meals should include one whole egg and 2-4 egg whites. Egg whites, on the other hand, contain 6-8 grams of protein and little else. You can buy cartons of pure egg whites at most grocery stores these days — I suggest you get some.
- Cottage Cheese (1 cup, 1% milk fat): Total Calories: 200 Total Protein grams: 30 Total Fat Grams: 2.6 Saturated fat grams: 1.6 Carbohydrate grams: 13.6. Stir in 1/2-1 cup of high fiber fruit (like raspberries or strawberries) and you’ve got the perfect portable small meal on-the-go. A 500 ml (2 cup) tub will provide the perfect mid-morning AND mid-afternoon snack.
- Whey and casein based protein powders. I’ve discussed these protein sources in detail already. Click here for the whey protein article, and here for the casein (caseinate) protein article.
- All Natural Unflavored Yogurt: Total Calories: 232 Total Protein grams: 9.5 Total Fat Grams: 0.4 Saturated fat grams: 0.26 Carbohydrate grams: 17
Just so you know…
Yogurt contains nearly twice the amount of carbohydrate as it does protein (typical flavored grocery store varieties also contain a ton of added sugars — just check the label). So all natural yogurt is not really a great protein source.
However, if you stir a couple of tablespoons of chocolate or strawberry whey protein into your yogurt, it becomes an acceptable protein-rich snack. The protein powder works wonders for the flavor of plain yogurt as well. In addition to the protein, you may also wish to throw in a handful of high-fiber fruits (like raspberries or strawberries).
Greek yogurt tends to contain more protein and less lactose (milk sugar) per serving, but read the label before buying – not all brands are created equal. Some brands (like my favorite non-fat, plain Chobani) pack a solid protein punch… but others, not so much.
7. Vegetable/Soy Proteins: A full review of soy protein can be viewed here!
OK, that should do it.. you’ve got a good list of high protein foods to work with. Make a few notes, and be prepared next time you go shopping!
