List of High Protein Foods Best Sources of Protein
It also has protein content, carbs and calories for foods high in protein. This makes it much easier to choose the best sources of protein.
Why do you need high protein foods? Your skin, hair, muscles and all your body parts benefit from healthy protein rich foods. Here's what this list of high protein foods from the best protein sources can do for you:
- Help you look better,
- Build new muscle,
- Maintain muscle,
- And lose fat.
The "A" High Protein Foods List
This "A" list of high protein foods has only seafood and poultry. Because they’re such high protein sources with low calorie counts, lean poultry and fish are at the top of the healthy list for best sources of protein.
SEAFOOD - protein and carbs listed in grams
| High Protein Sources |
Serving |
Protein |
Carbs |
Calories |
| Anchovies, in water | 1 ounce | 6 |
0 |
37 |
| Crab, king (cooked) | 4 ounces |
22 |
0 |
110 |
| Flounder & Sole (cooked) |
4 ounces | 27 |
0 |
133 |
| Haddock (baked or broiled) |
4 ounces | 28 |
0 |
127 |
| Herring (cooked) |
4 ounces | 26 |
0 |
230 |
| Mahi Mahi (baked or broiled) |
4 ounces | 27 |
0 |
124 |
| Perch (freshwater) (cooked) |
4 ounces | 28 |
0 |
133 |
| Pollock (baked or broiled |
4 ounces | 28 |
0 |
134 |
| Salmon (baked or broiled) |
4 ounces |
25 |
0 |
234 |
| Sardines, in water |
1 can |
22 |
0 |
130 |
| Scallops (steamed) |
4 ounces | 26 |
0 |
127 |
| Shrimp |
4 ounces |
24 |
0 |
112 |
| Snapper (baked or broiled) |
4 ounces | 30 |
0 |
145 |
| Trout, freshwater (cooked) |
4 ounces | 30 |
0 |
215 |
| Tuna, canned (chunk lite) |
1/4 cup |
16 |
0 |
70 |
| Whitefish (baked or broiled) |
4 ounces | 28 |
0 |
195 |
POULTRY - protein and carbs listed in grams
| High Protein Sources |
Serving |
Protein |
Carbs |
Calories |
| Chicken breast |
4 ounces | 29 |
0 |
193 |
| Chicken, light meat (no skin) |
4 ounces |
35 |
0 |
196 |
| Chicken, dark meat (no skin) |
4 ounces | 31 |
0 |
232 |
| Turkey, light meat (no skin) |
4 ounces | 34 |
0 |
178 |
| Turkey, dark meat (no skin) |
4 ounces | 32 |
0 |
212 |
The "B" High Protein Foods List
The "B" list of high protein foods contains dairy and legumes (beans, peas and lentils). Dairy is also important for calcium. And beans, peas and lentils are your best sources of protein from high fiber plant foods.
DAIRY - protein and carbs listed in grams
| High Protein Sources |
Serving |
Protein |
Carbs |
Calories |
| Cheddar cheese |
1 ounce | 7 |
<1 |
114 |
| Cheddar, low-fat |
1 ounce | 8 |
1 |
90 |
| Cottage cheese |
1/2 cup |
14 |
3 |
110 |
| Cottage cheese, low-fat |
1/2 cup |
16 |
3 |
90 |
| Egg |
1 large | 6 | 0 |
75 |
| Milk, low-fat |
1 cup |
8 |
12 |
121 |
| Milk, skim |
1 cup |
8 |
12 |
86 |
| Muenster cheese |
1 ounce | 7 |
<1 |
104 |
| Swiss cheese |
1 ounce | 8 |
1 |
107 |
| Yogurt, low-fat |
1 cup |
12 |
16 |
144 |
| Yogurt, nonfat |
1 cup |
13 |
17 |
127 |
LEGUMES - protein and carbs listed in grams
| High Protein Sources |
Serving |
Protein |
Carbs |
Calories |
| Black beans (cooked) |
1/2 cup |
8 |
20 |
113 |
| Garbanzo/chickpeas (cooked) |
1/2 cup | 7 |
23 |
134 |
| Kidney beans (cooked) |
1/2 cup |
8 |
20 |
112 |
| Lentil beans (cooked) |
1/2 cup |
9 |
20 |
115 |
| Lima beans (cooked) |
1/2 cup | 7 |
20 |
108 |
| Navy beans (cooked) |
1/2 cup | 8 |
24 |
129 |
| Soybeans/edamame (cooked) |
1/2 cup | 11 |
10 |
127 |
| Tofu (fresh) |
1/2 cup | 10 |
2 |
94 |
The "C" High Protein Foods List
Even though whole grains and nuts are on the "C" list of high protein foods, they're both loaded with fiber and nutrition. And when combined with legumes, the combination boosts your total healthy protein intake.
GRAINS - protein and carbs listed in grams
| High Protein Sources |
Serving |
Protein |
Carbs |
Calories |
| Oatmeal, rolled oats (cooked) |
1 cup |
6 |
25 |
145 |
| Pancake, buckwheat |
1 4" |
2 |
6 |
54 |
| Pancake, whole wheat |
1 4" |
3 |
9 |
74 |
| Pasta, whole wheat (cooked) |
1 cup |
7 |
37 |
174 |
| Popcorn, dry (cooked) |
1 cup | 2 |
11 |
54 |
| Rice, brown (cooked) |
1/2 cup | 2 |
23 |
108 |
| Rye bread |
1 slice |
2 |
12 |
56 |
| Whole wheat bread |
1 slice |
2 |
11 |
56 |
NUTS - protein and carbs listed in grams
| High Protein Sources |
Serving |
Protein |
Carbs |
Calories |
| Almonds (23 nuts) |
1 ounce |
6 |
6 |
162 |
| Brazil nuts |
1 ounce | 4 |
3 |
184 |
| Cashews |
1 ounce | 4 |
9 |
155 |
| Filberts (hazelnuts) |
1 ounce | 4 |
5 |
176 |
| Peanuts |
1 ounce | 8 |
4 |
168 |
| Peanut butter |
2 Tabs. |
8 |
6 |
188 |
| Pecans |
1 ounce | 3 |
4 |
193 |
| Pistachios |
1 ounce | 6 |
8 |
160 |
| Walnuts | 1 ounce | 4 |
4 |
185 |
This easy to use list of high protein foods shows you the very best sources of protein rich foods high in protein. And, as you can see, our super healthy high protein foods list of protein sources is as easy as ABC.
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References
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Krieger JW, Sitren HS, Daniels MJ, Langkamp-Henken B. American Journal of Clinical Nutrition. Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression. Am J Clin Nutr 2006 Feb;83(2):260 -74.
Messina M. Journal of Nutrition. Modern applications for an ancient bean: soybeans and the prevention and treatment of chronic disease. J Nutr 1995;125:567S-569S.
Sacks FM, Lichtenstein A, Van Horn L, Harris W, Kris–Etherton P, Winston M. American Heart Association. Soy protein, isoflavones, and cardiovascular health. An American Heart Association science advisory for professionals from the nutrition committee. Circulation 2006 Feb 21;113(7):1034-44.
Halton TL, Hu FB. Journal of the American College of Nutrition. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004; 23:373–85.
Walker C, et al. American Academy of Family Physicians. Diets for cardiovascular disease prevention: What is the evidence? American Family Physician 2009;79:571.
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