List of High Protein Foods Best Sources of Protein

list_of_protein_foodsThis healthy high protein foods list puts all the best sources of protein into ABC categories.

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.

So let’s get started with this elementary ABC list of high protein foods based on six categories of the healthiest and best sources of protein.

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

*Avoid high-mercury shark, swordfish, king mackerel, marlin and tilefish.

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.

More Commonsense Health for You:
How to Reduce Body Fat Percentage
Healthy High Protein High Fiber Diet Plan
How to Stop Emotional Eating and Overeating
Best Weight Loss Exercises to Lose Weight Faster

References:

Larsen TM, et al. New England Journal of Medicine. Diets with high or low protein content and glycemic index for weight-loss maintenance. N Engl J Med 2010;363:2102.

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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