And our free high protein foods list 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.
High Protein Foods List
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.
|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|
|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|
|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|
|Anchovies, in water||1 ounce||37||5.8||0||1.4|
|Sardines, in water||1 can||130||22.0||0||5.0|
|Tuna, tongol||1/4 cup||70||16.0||0||0|
|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|
|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.
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.
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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.