High Protein Foods List for a High Protein Diet

high-protein-foodsThe healthy high protein foods list (below), for a high protein diet, includes all the healthy protein rich foods high in protein content.

And our free high protein foods printout has what you need for a healthy high protein diet.

This healthy protein rich foods list, including carbs, calories, fat and protein content, can help you to feel great, lose weight, build and maintain muscle, stay fit, trim and super healthy and look your absolute best.

So print out our beautiful high protein food list and hang it on your fridge. With easy access, you’ll choose more healthy foods high in protein.

List of High Protein Foods for a High Protein Diet

Although many high protein foods are also very high in saturated fat, this protein foods list has only great-tasting, low-fat high protein foods.

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
Quinoa, cooked 1/2 cup 115 4.3 21.5 2
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 two very good reasons.

Red meat is usually too high in saturated fat, which has been shown to lead to many degenerative diseases. And red meat also increases inflammation, which causes pain, suffering and numerous health problems.

When it comes to choosing foods with protein, it’s vitally important to choose healthy high protein foods from the best sources of protein.

So you can confidently print and use this high protein foods list for a high protein diet, since it has all of the healthy protein rich foods high in protein content to help you say healthy, lose weight and build muscle.

More Common Sense Health for You:
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The Healthy High Protein High Fiber Diet Plan
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Sugar Addicts Guide to Overcoming Sugar Addiction

References:

USDA Nutrient Database for Standard Reference. U.S. Department of Agriculture, USDA Food Composition.Data. Release 14.

Sacks FM, Bray GA, Carey VJ, et al. New England Journal of Medicine. Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates. N Engl J Med 2009;360:859-873.

Shimomura Y, Yamamoto Y, Bajotto G, Sato J, Murakami T, Shimomura N, Kobayashi H, Mawatari K. Journal of Nutrition. Nutraceutical effects of branched-chain amino acids on skeletal muscle. J Nutr 2006 Feb;136(2):529S-32S.

Pan A, Sun Q, Bernstein AM, et al. American Journal of Clinical Nutrition. Red meat consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis. Am J Clin Nutr  2011;1088-96.

Bernstein AM, Sun Q, Hu FB, Stampfer MJ, Manson JE, Willett WC. American Heart Association Major dietary protein sources and risk of coronary heart disease in women. Circulation 2010;122:876–83.

Dwyer JT, Goldin RB, Saul N, Gaultieri L, Barakat S, Adkercreutz H. Journal of the American Dietetic Association. Tofu and soy drinks contain phytoestrogens. J Am Diet Assoc 1994;94:739-743.

Aune D, Ursin G, Veierod MB. Diabetologia Journal. Meat consumption and the risk of type 2 diabetes: a systematic review and meta-analysis of cohort studies. Diabetologia. 2009;52:2277–87.

Westerterp-Planteng MS, et al. Annual Review of Nutrition. Dietary protein, weight loss, and weight maintenance. Annual Reviews 2009;29:21.

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