Advertisement
Refer to this list of 15 high protein foods whenever you’re planning your healthy meals, to ensure that you include enough sources of protein. 
 
 
Poultry
1. Chicken, light meat only

Amount: 4 ounces, cooked

Protein (g): 35.1
; Fat (g): 5.1
; Calories: 196
 
2. Turkey breast, deli, skinless

Amount: 1 ounce, sliced

Protein (g): 6
; Fat (g): <2
; Calories: 25
 
Beef
3. Sirloin top steak, broiled, lean only

Amount: 4 ounces, cooked

Protein (g): 34.4
; Fat (g): 9.1
; Calories: 229
 
Fish
4. Salmon, fresh, Atlantic farmed, baked, broiled

Amount: 4 ounces, cooked

Protein (g): 25
; Fat (g): 14
; Calories: 234
 
5. Trout, rainbow, fresh, farmed, baked, broiled

Amount: 4 ounces, cooked

Protein (g): 27.5
; Fat (g): 8.2
; Calories: 192
 
6. Tuna, bluefin, fresh, baked, broiled

Amount: 4 ounces, cooked

Protein (g): 33.9; 
Fat (g): 7.1
; Calories: 209
 
7. Tuna, canned, solid light in water

Amount: 4 ounces, drained
Protein (g): 26
; Fat (g): 1
; Calories: 120
 
Dairy
8. Milk, fat free

Amount: 8 ounces

Protein (g): 8.4
; Fat (g): 0.4
; Calories: 86
 
Soy, Nuts, Eggs, Beans
9. Black beans, canned

Amount: 1/2 cup

Protein (g): 7
; Fat (g): 0
; Calories: 80
 
10. Boca Burger, Vegan

Amount: 1 patty

Protein (g): 18; 
Fat (g): 2.5
; Calories: 130
 
11. Egg, hard boiled

Amount: 1 large

Protein (g): 6.2
; Fat (g): 5
; Calories: 74
 
12. Egg, white only

Amount: 1 large
Protein (g): 3.5; 
Fat (g): 0
; Calories: 17
 
13. Peanut butter, creamy

Amount: 2 tablespoons

Protein (g): 7.9
; Fat (g): 16; 
Calories: 188
 
14. Soybeans, green, boiled, drained

Amount: 1/2 cup

Protein (g): 11.1
; Fat (g): 5.8
; Calories: 127
 
15. Tofu, raw, firm

Amount: 1/2 cup

Protein (g): 19.9
; Fat (g): 11
; Calories: 183
 
 
142 shared this
142
Comments
comments powered by Disqus