High Protein Foods List with Protein Content
The protein list below has all of the healthy high protein foods that will help you to feel great, lose weight, build and maintain muscle, stay healthy and look your absolute best.
Print this list of high protein foods with protein content and hang it on your fridge. With easy access, you'll choose more healthy protein foods from the beautiful protein foods list. It can help you to get trim, fit and healthy.
List of High Protein Foods with Protein Content
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 |
You'll notice that even though the fat count is included on the high protein foods list above, there's no saturated fat count listed. That's because the foods on this list of high protein foods are ALL low in saturated fats.
For example, there's no red meat listed for a very good reason.
Red meat is usually too high in saturated fat, which has been shown to cause degenerative diseases. And red meat also increases inflammation, which causes pain, suffering and numerous health problems.
So you can confidently print and use this list of high protein foods with protein content to get and stay healthy, lose weight or build muscle.
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