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List of High Protein Foods


This list of high protein foods is designed to give you excellent health. It will help you choose the healthiest protein rich foods to look and feel your best.

You'll notice that although the fat count is included, there's no column for listing the saturated fat count. That's because the foods on the list of high protein foods below are ALL low in saturated fat.



For example, there's no red meat listed for a very good reason.

Red meat is usually high in saturated fat, which can lead to degenerative disease, and has also been shown to increase inflammation. This causes pain, suffering and numerous health problems. And who wants that? 

BEANS

FOOD AMOUNT CALORIES PROTEIN CARBS FAT
Black beans 1/2 cup cooked 113  7.6 20.4  .5
Garbanzo (chickpeas) 1/2 cup cooked 134  7.3 22.5 2.1
Kidney beans 1/2 cup cooked 112  7.6 20.1  .4
Lentil beans 1/2 cup cooked 115  8.9 19.9  .4
Lima beans 1/2 cup cooked 108  7.3 19.6  .4
Navy beans 1/2 cup cooked 129  7.9 24.0  .5
Soybeans (edamame) 1/2 cup cooked 127 11.1 10.0 5.8
Tofu 1/2 cup fresh 94 10.0  2.3 5.9

DAIRY

FOOD AMOUNT CALORIES PROTEIN CARBS FAT
Cheddar cheese 1 ounce 114   7.1   .4 9.4
Cottage cheese 1/2 cup 110 14.0 3.1 5.0
Cottage cheese, lowfat 1/2 cup   90 16.0 3.0 1.0
Egg 1 large   75   6.3 0 5.0
Milk, lowfat 1 cup 121   8.1 11.7 4.7
Milk, skim 1 cup   86   8.4 11.8   .4
Muenster cheese 1 ounce 104   6.7   .3 8.5
Swiss cheese 1 ounce 107   8.1 1.0 7.8
Yogurt, lowfat 1 cup 144 11.9 16 3.5
Yogurt, nonfat 1 cup 127 13.0 17.4   .4

FISH

FOOD AMOUNT CALORIES PROTEIN CARBS FAT
Anchovies, in water 1 ounce 37  5.8 0  1.4
Halibut 3 ounces 93 17.7 0  2.0
Mackerel 3 ounces 180 15.8 0 11.8
Salmon 3 ounces 121 16.9 0 5.4
Sardines, in water 1 can 130 22.0 0 5.0
Tuna, tongol 1/4 cup 70 16.0 0 0

GRAINS

FOOD AMOUNT CALORIES PROTEIN CARBS FAT
Oatmeal, rough cut 1 cup 145 6.0 25.2 2.4
Pancake, buckwheat 1 4" diameter 54 1.8 6.4 2.2
Pancake, whole wheat 1 4" diameter 74 3.4 8.8 3.2
Popcorn, dry 1 cup 54 1.8 10.7 .7
Rice, brown, cooked 1/2 cup 108 2.4 22.8 .8
Rye bread 1 slice 56 2.1 12 .3
Whole wheat bread 1 slice 56 2.4 11 .7

POULTRY

 FOOD AMOUNT CALORIES PROTEIN CARBS FAT
Chicken breast 4 ounces 193 29.3 0 7.6
Chicken, light meat, no skin 4 ounces 196 35.1 0 5.1
Chicken, dark meat, no skin 4 ounces 232 31.0 0 5.1
Turkey, light meat, no skin 4 ounces 178 33.9 0 3.7
Turkey, dark meat, no skin 4 ounces 212 32.4 0 8.2

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Foods that Constipate and Natural Constipation Solutions
 

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Posted in: Diet & Nutrition
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