Protein is the building block of our body. It is a macronutrient and is essential to build muscle mass. Your body needs high-protein foods to build and repair muscle tissues. No matter your workout on a daily basis or not, protein is equally important for everyone. It depends upon person to person what kind of protein source they choose. Read this article to know the top 10 high protein foods.

It is recommended to take 0.8g of protein per kg of body weight for those who do not work out.

Here is a list of 10 delicious high protein foods


CHICKEN BREAST

Chicken Breast is a lean source of protein that consists of high protein and no fats. It is one of the most popular high protein foods and is a good source of vitamin B, vitamin D, calcium, zinc, iron, vitamin A and vitamin C. Therefore, chicken breast comes under high protein foods.

Macro breakdown: (per 100 grams)

  • Calories: 165
  • Protein: 31 grams
  • Carbs: 0
  • Fats: 0 (if cooked without skin)

LAMB/MUTTON

There is no difference between the protein content of the chicken breast and mutton. Both of them have around the same numbers. Mutton/Lamb is not a lean protein as they have some amount of fat as well. Some of the macro-minerals present in lamb are calcium, phosphorus, sodium, potassium, chloride, sulfur, and magnesium. Mutton also comes under high protein foods.

Macro breakdown: (per 100 grams)

  • Calories: 294
  • Protein: 25 grams
  • Carbs: 0
  • Fats: 21 grams

FISH

The benefits of fish tend to be higher than chicken as it contains Omega-3. There are many kinds of fish but the one which is high in protein is Salmon and Tuna. As well as omega-3 fatty acids, fish are also a source of important micronutrients such as ironzinc, and calcium. Thus, it can be considered as a high protein foods.

Macro breakdown of SALMON: (per 100 grams)

  • Calories: 208
  • Protein: 20 grams
  • Carbs: 0
  • Fats: 13 grams

Macro breakdown of TUNA: (per 100 grams)

  • Calories: 132
  • Protein: 28 grams
  • Carbs: 0
  • Fats: 1.3 grams

SOYBEANS

It is another high protein food and one of the best sources of protein for people who are vegetarian. The daily limitation of Soya is 30-40 grams and there will not be any hormonal disbalance if your daily intake does not exceed those numbers.

Macro breakdown: (per 100 grams)

  • Calories: 443
  • Protein: 36 grams
  • Carbs: 30
  • Fats: 20

OATS

It is one of the healthiest grains available and provides healthy fiber, magnesium, thiamine, and other nutrients. It is a good source of carbs and protein. Many people use it as a pre-workout or as a breakfast.

Macro breakdown: (per 100 grams)

  • Calories: 379
  • Protein: 13.15 grams
  • Carbs: 67.70 grams
  • Fats: 6.52 grams

YOGHURT

Yogurt can be added after breakfast or lunch or can be consumed as a snack. It is a dairy product and does not have any side effects. It provides protein and calcium, and it may enhance healthy gut bacteria.

Macro breakdown: (per 100 grams)

  • Calories: 59
  • Protein: 10 grams
  • Carbs: 3.6 grams
  • Fats: 0.4 gram

COTTAGE CHEESE

It is rich in Phosphorus, Sodium, Selenium, and Vitamin B12. Cottage Cheese can be added as a before-bed meal or can be served as a snack. It consists of lactose, a milk sugar to which some people are intolerant.

Macro breakdown: (per 100 grams)

  • Calories: 98
  • Protein: 11 grams
  • Carbs: 3.4 grams
  • Fats: 4.3 grams

EGGS

Eggs are a very common source of protein and any person who does any kind of physical activity, adds an egg to their diet. It is the cheapest source of protein available everywhere. It’s an easy and cheap source of protein and is considered another high protein foods.

Macro breakdown-Whole Egg: (per Piece)

  • Calories: 71
  • Protein: 6 grams
  • Carbs: 0
  • Fats: 5 grams

MILK

Milk contains almost every nutrient that our body needs. For those who are Lactose Intolerant, they can add almond milk or soy milk. It is a good source of protein for vegetarian people. For vegetarians, it is one of the main sources of high protein foods.

Macro breakdown: (per cup-244 grams)

  • Calories: 103
  • Protein: 8 grams
  • Carbs: 12
  • Fats: 2.4 grams

ALMONDS

It is a popular type of nut rich in essential nutrients including fiber, Vitamin E, Manganese, and Magnesium. They lower LDL (bad cholesterol) and contains vitamin E, magnesium, and potassium, which helps oxygen and nutrients flow more freely through the blood. They also help to control diabetes.

Macro breakdown: (per 1 Ounce)

  • Calories: 162
  • Protein: 6 grams
  • Carbs: 6 grams
  • Fats: 14 grams

WHEY PROTEIN SUPPLEMENTS

Find out Top 10 whey protein supplements – Sort by Price


Conclusion

  • Chicken Breast is a lean source of protein.
  • Mutton/Lamb is not a lean protein as they have some amount of fat as well.
  • High protein fish are Salmon and Tuna.
  • The limitation of Soya is 30-40 grams and there will not be any hormonal disbalance.
  • Oats provide us with healthy fiber, magnesium, thiamine, and other nutrients.
  • Yogurt can be added after breakfast or Lunch or can be consumed as a snack.
  • Cottage Cheese can be added as a before-bed meal or can be served as a snack.
  • Eggs are the cheapest source of protein available everywhere.
  • Those who are lactose Intolerant can add almond milk or soy milk.
  • Almonds lower LDL (bad cholesterol) and contains vitamin E, magnesium, and potassium and comes under high protein foods.