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Do you feel hungry and tired all the time? Do short bursts of workout make you feel lethargic and exhausted? Then you might be suffering from protein deficiency. Protein is a macro nutrient composed of amino acids. It is the building block of life. Our body can produce several amino acids required for protein production, but there is a set of essential amino acids that can be obtained from animal and plant sources only. Protein helps to break down the amino acids that promote cell growth and repair. The excess protein consumed is converted into energy by the body. Several researches have also suggested that protein in the form of lean meat, beans, nuts and dairy food can promote weight loss and reduce the risk of heart diseases. It takes a long time to be digested by the body, keeping you full for a longer time.

List of 20 High Protein Foods

FOOD Name Calories Protein Total Fat Sodium Potassium #1: (100g) 147 30 g 2.08 g 99 mg 249 mg #2: (100g) 172 21 g 9 g 63 mg 220 mg #3: (100g) 87 19 g 0.7 g 31 mg 392 mg #4: (28 g) 371 18 g 32 g 1,671mg 132mg #5: (100g) 157 21 g 8 g 64 mg 372 mg #6: (100g) 250 26 g 15 g 72 mg 318 mg #7: (100g) 76 8 g 4.8 g 7 mg 121 mg #8: (100g) 446 36 g 20 g 2 mg 1,797 mg #9: (100g) 155 13 g 11 g 124 mg 126 mg #10: (100g) 59 10 g 0.4 g 36 mg 141 mg #11: (100g) 54 3.3 g 1.8 g 51 mg 118 mg #12: (100g) 26 1 g 0.1 g 1 mg 340 mg #13: (100g) 34 1 g 0.1 g 4 mg 350 mg #14: (100g) 567 26 g 49 g 18 mg 705 mg #15: (100g) 576 21 g 49 g 1 mg 705 mg #16: (100g) 602 31g 51g 107g 788mg #17: (100g) 105 20.14 g 1.72g 470 mg 183 mg #18: (100g) 116 9 g 0.4 g 2 mg 369 mg #19: (100g) 290 57.47 g 7.72 g 1048 mg 1363 mg #20: (100g) 576 21 g 49 g 1 mg 705 mg

Recommended dietary allowance:

The recommended dietary allowance of protein is:

• For women aged 19 to 70: 46 grams
• For men aged 19 to 70: 56 grams

While it may look difficult to get a full dose of protein a day, incorporating a few of these foods high in protein can help you reach your goal.

Top 20 High Protein Foods & Nutrition:

1. Turkey breast

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

Nutrition Facts (100 grams)       Calories 157 % Daily Value* Total Fat 7 g 10% Saturated fat 1.9 g 9% Cholesterol 65 mg 21% Sodium 59 mg 2% Potassium 275 mg 7% Total Carbohydrate 0g 0% Dietary Fiber 0g 0% Protein 22 g 44% Vitamin A 0% Vitamin C 0% Calcium 1% Iron 6% Vitamin D 0% Vitamin B-6 25% Vitamin B-12 6% Magnesium 6%

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2. Chicken breast

Chicken breast is one of the best protein-rich foods. 58 grams of chicken breast provides 17 grams protein. 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. Chicken is also a good source of omega 3 fatty acids, magnesium, Vitamins A, K, B3 and B6.

Nutrition Facts       Calories 172 % Daily Value* Total Fat 9 g 13% Saturated fat 2.7 g 13% Cholesterol 64 mg 21% Sodium 63 mg 2% Potassium 220 mg 6% Total Carbohydrate 0g 0% Dietary Fiber 0g 0% Sugars 0g Protein 21 g Vitamin A 1% Vitamin C 0% Calcium 1% Iron 3% Vitamin D 4% Vitamin B-6 25% Vitamin B-12 5% Magnesium 6%

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3. Fish (tuna, salmon, Halibut)

Fish is a healthy alternative to several popular 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.

Nutrition Facts (100 grams)       Calories 187 % Daily Value* Total Fat 12 g 18% Saturated fat 1.9 g 9% Cholesterol 61 mg 20% Sodium 48 mg 2% Potassium 370 mg 10% Total Carbohydrate 0g 0% Dietary Fiber 0g 0% Sugars 0g Protein 20 g 40% Vitamin A 9% Vitamin C 0% Calcium 4% Iron 4% Vitamin D 0% Vitamin B-6 15% Vitamin B-12 123% Magnesium 6%

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4. Cheese:

Cheese is a valuable source of calcium, protein, fat and phosphorus. Non-fat mozzarella cheese is another best foods with high protein out of all the varieties of cheese. 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.

Nutrition Facts (100 grams)       Calories 371 % Daily Value 1 Total Fat 32 g 49% Sat. Fat 18 g 90% Cholesterol 100 mg 33% Sodium 1,671 mg 69% Total Carbohydrate 3.7 g 1% Dietary Fiber 0g 0% Sugars 2.3 g Protein 18 g 36% Vitamin A 18% Vitamin C 0% Calcium 104% Iron 3% Vitamin D 5% Vitamin B-6 5% Vitamin B-12 25% Magnesium 6% Sources include: USDA

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5. Pork loin (chops)

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.

Pork loin Nutrition Facts (100 grams)       Calories 157 % Daily Value 1 Total Fat 8 g 12% Sat. Fat 2.8 g 14% Cholesterol 59 mg 19% Sodium 64 mg 2% Potassium 372 mg 10% Total Carbohydrate 3.7 g 0% Dietary Fiber 0g 0% Sugars 0 g Protein 21 g 42% Vitamin A 0% Vitamin C 0% Calcium 0% Iron 3% Vitamin D 4% Vitamin B-6 25% Vitamin B-12 8% Magnesium 5% Sources include: USDA

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6. Lean beef and veal (low fat)

If red meat is your preferred source of protein, choose the leanest meat to limit the fat intake. 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.

Nutrition Facts (100 grams)       Calories 171 % Daily Value* Total Fat 7 g 10% Saturated fat 1.9 g 15% Cholesterol 76 mg 25% Sodium 65 mg 2% Potassium 348 mg 9% Total Carbohydrate 0 g 0% Dietary Fiber 0g 0% Sugar 0g 0% Protein 26 g 44% Vitamin A 0% Vitamin C 0% Calcium 0% Iron 15% Vitamin D 1% Vitamin B-6 20% Vitamin B-12 41% Magnesium 5%

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7. Tofu

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, like stir-fries, pasta, pizza, soups and salads. It also provides 185% of the daily-recommended allowance of magnesium.

Tofu Nutrition Facts (100 grams)       Calories 76 % Daily Value* Total Fat 4.8 g 7% Saturated fat 0.7 g 3% Cholesterol 0 mg 0% Sodium 7 mg 0% Potassium 121 mg 3% Total Carbohydrate 1.9 g 0% Dietary Fiber 0.3 g 1% Protein 8 g 16% Vitamin A 1% Vitamin C 0% Calcium 35% Iron 30% Vitamin D 0% Vitamin B-6 0% Vitamin B-12 0% Magnesium 7%

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8. Beans (mature soybeans)

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. A half cup of boiled edamame contains 9 grams of protein. Edamame can be served both hot and cold. These nutritional powerhouses are also loaded with fiber, which helps to keep you full for a longer time. Beans pair best with salads and pastas. You can also blend the beans to prepare a tasty dip.

Nutrition Facts (100 grams)       Calories 173 % Daily Value* Total Fat 9 g 13% Saturated fat 1.3 g 6% Cholesterol 0 mg 0% Sodium 1 mg 0% Potassium 515 mg 14% Total Carbohydrate 10 g 3% Dietary Fiber 6 g 24% Sugar 3 g Protein 17 g 34% Vitamin A 0% Vitamin C 2% Calcium 10% Iron 28% Vitamin D 0% Vitamin B-6 10% Vitamin B-12 0% Magnesium 21%

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9. Eggs

Eggs are one of the least expensive sources of protein that are included in 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. According to the American Heart Association, a healthy individual can safely consume an egg a day. Eat three scrambled and poached eggs with toast to get a morning boost of energy. It will keep you full for hours.

Nutrition Facts (100 grams)       Calories 155 % Daily Value* Total Fat 11 g 16% Saturated fat 3.3 g 16% Cholesterol 373 mg 124% Sodium 124 mg 5% Potassium 126 mg 3% Total Carbohydrate 1.1 g 0% Dietary Fiber 0 g 0% Sugar 1.1 g Protein 13 g 26% Vitamin A 10% Vitamin C 0% Calcium 5% Iron 6% Vitamin D 21% Vitamin B-6 5% Vitamin B-12 18% Magnesium 2%

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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. For extra protein, add some dried milk powder to it. 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.

Nutrition Facts (100 grams)       Calories 59 % Daily Value* Total Fat 0.4 g 0% Saturated fat 0.1 g 0% Cholesterol 5 mg 1% Sodium 36 mg 1% Potassium 141 mg 4% Total Carbohydrate 3.6 g 1% Dietary Fiber 0 g 0% Sugar 3.2 g Protein 10 g 20% Vitamin A 0% Vitamin C 0% Calcium 11% Iron 0% Vitamin D 0% Vitamin B-6 5% Vitamin B-12 13% Magnesium 2%

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11. Milk and Soy Milk

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. Purchase milk fortified with Vitamin D to obtain maximum benefits. People who are intolerant to lactose can drink soy milk instead. 1 cup of soy milk provides 8 grams of protein. Soymilk is also available in chocolate and vanilla flavors to satisfy the sweet tooth.

Nutrition Facts (100 grams)       Calories 42 % Daily Value* Total Fat 1 g 1% Saturated fat 0.6 g 3% Cholesterol 5 mg 1% Sodium 44 mg 1% Potassium 150 mg 4% Total Carbohydrate 5 g 1% Dietary Fiber 0 g 0% Sugar 5 g Protein 3.4 g 6% Vitamin A 0% Vitamin C 0% Calcium 12% Iron 0% Vitamin D 0% Vitamin B-6 0% Vitamin B-12 8% Magnesium 2%

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12. Pumpkin

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; be mindful of your serving. Pumpkin can be incorporated in a number of recipes, be it baked, fried or stewed.

Nutrition Facts (100 grams)       Calories 26 % Daily Value* Total Fat 0.1 g 0% Saturated fat 0.1 g 0% Cholesterol 0 mg 0% Sodium 1 mg 0% Potassium 340 mg 9% Total Carbohydrate 6 g 2% Dietary Fiber 0.5 g 2% Sugar 2.8 g Protein 1 g 2% Vitamin A 170% Vitamin C 15% Calcium 2% Iron 4% Vitamin D 0% Vitamin B-6 5% Vitamin B-12 0% Magnesium 3%

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13. Squash

Nutrition Facts (100 grams)       Calories 557 % Daily Value* Total Fat 47.37g 73% Saturated fat 9.779g 49% Cholesterol 0 mg 0% Sodium 99mg 4% Potassium 648mg 19% Total Carbohydrate 15.3g 5% Dietary Fiber 0 g 0% Sugar 3.9 g Protein 28.3g 42% Vitamin A 0% Vitamin C 0% Calcium 5% Iron 40% Vitamin D 0% Vitamin B-6 0.089mg Vitamin B-12 0% Magnesium 67%

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17. Prawns

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.

Nutrition Facts (100 grams)       Calories 119 % Daily Value* Total Fat 1.7g 3% Saturated fat 0.521g 3% Cholesterol 211mg 70% Sodium 947mg 39% Potassium 170mg 5% Total Carbohydrate 1.5g 1% Dietary Fiber 0 g 0% Sugar 0 g Protein 22.8g Vitamin A 6% Vitamin C 0% Calcium 9% Iron 2% Vitamin D 0% Vitamin B-6 0.242mg Vitamin B-12 1.66μg Magnesium 0.049mg

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18. Lentils

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.

Nutrition Facts (100 grams)       Calories 116 % Daily Value* Total Fat 0.4 g 0% Saturated fat 0.1 g 0% Cholesterol 0 mg 0% Sodium 2 mg 0% Potassium 369 mg 10% Total Carbohydrate 20 g 6% Dietary Fiber 8 g 32% Sugar 1.8 g Protein 9 g Vitamin A 0% Vitamin C 2% Calcium 1% Iron 18% Vitamin D 0% Vitamin B-6 10% Vitamin B-12 0% Magnesium 9%

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19. Spirulina

Spirulina is blue-green algae, extremely rich in nutrients. It is used across the world to treat several types of ailments. Spirulina is a very high source of protein, minerals, vitamins, beneficial pigments and antioxidants. It contains all the essential amino acids, making it a complete protein food. Dried spirulina contains about 60% of protein.

Nutrition Facts (100 grams)       Calories % Daily Value* Total Fat 7.72 g Saturated fat 2.65 g Cholesterol Sodium 1048 mg 70% Potassium 1363 mg 29% Total Carbohydrate 23.9 g Dietary Fiber 3.6 g Sugar 3.1 g Protein 57.47 g Vitamin A 4% Vitamin C 12% Calcium 12% Iron 219% Vitamin D 0% Vitamin B-6 28% Vitamin B-12 0% Magnesium 55%

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20. Raw nuts

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. You can toss raw nuts with vegetables and apple cider vinegar to make a refreshing salad. 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.

Nutrition Facts (100 grams)       Calories 576 % Daily Value* Total Fat 49 g 75% Saturated fat 3.7 g 18% Cholesterol 0 mg 0% Sodium 1 mg 0% Potassium 705 mg 20% Total Carbohydrate 22 g 7% Dietary Fiber 12 g 48% Sugar 3.9 g Protein 21 g Vitamin A 0% Vitamin C 0% Calcium 26% Iron 20% Vitamin D 0% Vitamin B-6 5% Vitamin B-12 0% Magnesium 67%

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Incorporate these high protein foods in your diet for your daily dose of health. Don’t forget to leave us a comment below.

Also you can below check out the list of high potassium, iron, magnesium and zinc rich foods —