Top 20 Highest Protein Foods

Fun fact: despite the long-running ad campaign calling pork “the other white meat,” pork is actually classified as red meat. Pork is also a good source for Vitamins B6 and B12 and a better source of the B vitamin thiamine than some other red meats. And when it comes to protein, it has also got you covered there as well - with 3.5 ounces of cooked pork providing almost 26 grams of protein. We know this probably wouldn’t convince Jules Winnfield to make pig a part of his diet, but what about you?

Many of us only eat pumpkin seeds around Halloween when we roast up the ones from our carved out jack-o-lantern. But we might want to think about making them a more permanent part of our food routine. There are a number of health benefits linked to the nutrients in pumpkin seeds, and for our purposes, the protein numbers are pretty good as well. You’ll get 8.6 grams of protein in just 1 ounce of pumpkin seeds. Throw them in your morning granola, add them to yogurt or just grab a handful and enjoy.

#18: Black Beans

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“Blue zones” refer to areas that have longer than usual life expectancies, and the official Blue Zones website hails beans as “The World’s #1 Longevity Food.” Cheap and healthy, beans are, to quote the site again, “the cornerstone of every blue zones’ diet in the world.” If that wasn’t reason enough to start making them a part of your life, then at least those looking for a protein hit will appreciate the 8 grams that come in every half-cup of cooked black beans. And sure, there may be some gaseous side-effects. But did you know that soaking the beans prior to eating them lowers the toot-factor quite a bit?

While we wouldn’t recommend coming face to face with a bison out in nature, enjoying a nice cooked serving of bison on your dinner plate is a recommendation we feel good about making. This large animal’s meat provides a number of essential nutrients and vitamins and when it comes to protein, the bison has you covered there as well. The numbers do vary a little depending on who you ask - but in general, a cooked from raw 3 to 4 ounce serving of bison will provide you with about 17 to 22 grams of protein.

Yes, it’s true, your morning bowl of oatmeal can provide you with a nice hit of protein early in the day. Well, assuming you aren’t eating those instant packet oatmeal things. Because while those may be super easy and quite tasty, they also usually have a good amount of added sugars - which isn’t how you want to start your day. But if we’re talking good ol’ natural raw oats - then you’re looking at just over 10 grams of protein per cup (and less than 1 gram of sugar). And don’t be intimidated by them either - making oatmeal from raw oats is super easy.

Yes, we understand that broccoli is a pretty controversial vegetable, in that a lot of people - from toddlers to Kevin Malone - generally dislike it. But you are also probably aware that it is very, very good for you. With loads of nutrients and vitamins,broccoli is one of the smartest vegetable choices you can make. And maybe the smartest when it comes to protein as well. At 2.3g of protein per cup, it may not seem high in protein compared to some of the other foods on our list but it does have more protein than most other veggies.

Not only does a peanut butter and jelly sandwich bring back fond memories of our childhood, but it also brings a good amount of protein into our growing adult and muscle-building bodies. We’re talking pure, natural peanut butter here (not the kind with added sugars and such) - but just 2 tablespoons of the stuff has over 7g of protein. And if you want even more, use an added grain bread for your next PB&J. If it’s packed with whole grains and legumes, each slice can add about another 6g of protein to the total. In a rush? No problem - just grab a handful of peanuts and enjoy 7.3g of protein per ounce.

While just the word “tofu” will immediately turn some people off, those looking for a good intake of protein may want to pay attention here. Especially those who fall into the vegetarian and vegan categories. If you can’t partake in any of the meat or seafood options on our list, then tofu is a great choice for hitting your protein goals. Just one quarter cup of this soy-based food comes with 7g of protein. And while it’s high in protein, its caloric numbers are pretty low - with a 3.5 ounce serving clocking in at just 144 calories.

When it comes to getting a chuck of your protein intake from seafood, don’t be shellfish - share the shrimps, crabs, crayfish and lobsters with your friends. Because they need protein too - and under the sea, those are four of the best protein options when it comes to crustaceans. Taking a 3-ounce serving as the norm, shrimp provide the most protein with 17g. Coming in second with 15g is crab and tied for third place at 14g are lobster and crayfish. Shellfish are also a good source of omega-3 fatty acids which have been shown to provide numerous benefits for both brain and heart health.

The name might sound all fancy, but quinoa is just a simple, nutrient rich edible seed that’s easy to cook up and - despite what Peter Griffin’s stomach says - it’s actually pretty delicious to eat. It can also be used in a multitude of ways from cold quinoa salads to quinoa pancakes (yes, that’s a thing). But we’re here to talk about protein right? So, one cup of cooked quinoa provides 8 grams of protein. Also, quinoa is what they call a “complete protein” - in that it contains all 9 essential amino acids that our bodies can’t produce on their own. And for anyone avoiding gluten in their diet… quinoa is gluten-free!

While a diet heavy in red meat is not the healthiest choice, eating it in moderation can be a welcome addition to a healthy diet. And red meat provides plenty of much needed protein for muscle growth and maintenance. When it comes to beef, most experts would also usually suggest sticking to lean beef, as it provides lots of protein with less fat than the non-lean variety. But just how much protein does it have? Well, a 3-ounce serving of lean beef will provide your body with almost 25 grams of protein.

Given their staple as a ‘health food,’ you might assume that lentils are filled with a whole host of vitamins and nutrients. And you would be correct. But would it surprise you to know that lentils are also more than 25% protein? One cup of cooked lentils will fill your body with a rather impressive 17.9 grams of protein in fact. If you’re looking to eat less meat or kick it out of your diet completely - lentils are a great replacement protein-wise (if not taste-wise for all of us). And besides all the other nutrients, one cup of lentils also has less than one gram of fat. Can meat say that?

If you’re like Steve Carell and have a strong hatred towards cottage cheese, then this entry might not matter to you - regardless of how much protein it has. But let us just point out… It's a lot. In fact, back during WW1 the USDA - in an effort to keep most of the country’s meat supply for their soldiers fighting abroad - heavily promoted cottage cheese as a great source of protein. One cup of low-fat cottage cheese has about 25 grams of protein - with that number as high as 28 grams for the non-low fat variety.

#7: Turkey

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Protein intake is the last thing on most of our minds at Thanksgiving. We’re usually just trying to make it through dinner without having an awkward conversation with our weird, drunk by 3pm uncle. But as you sit there on the couch after the meal with your pants button undone watching football, at least know that along with all the calories, you also ingested quite a bit of protein. We’re talking turkey of course and the fact that just 85 grams of the bird (equal to about two thick slices) provides 24 grams of protein. We’re also going to guess that most of us are downing more than just two slices.

#6: Fish

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Some of you may be aware that fish have very beneficial Omega-3 fats which have numerous health benefits. You may even be taking Omega-3 capsules or fish oil as part of your daily supplement and vitamin regimen. But did you also realize that fish can be a super valuable part of your protein intake as well? Yes, we understand that using the generic term “fish” leaves a lot of room for variables, and different types of fish provide different amounts of protein. But just to name a few: a 6 ounce serving of Salmon will net you 38g of protein, while the same amount of trout gets you 40g. Prefer Tuna? Well, 6 ounces of that provides a massive 50g protein hit.

#5: Milk

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We all know about its calcium benefits, but milk has a lot more to offer nutrient-wise than just that. For those that aren’t intolerant to lactose, milk really - as the long-running ad campaign told us - does a body good. There are health benefits to moderate milk consumption that shouldn’t be ignored. And focusing on the protein goodness, we can tell you that one cup of cow’s milk will do your body good to the tune of 8 grams of protein. And despite what we see in movies, it isn’t just bad guys that drink milk.

#4: Greek Yogurt

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What is Greek yogurt exactly? Well, to put it simply, Greek yogurt is strained yogurt, meaning most of the whey has been removed - which is why it’s thicker than regular yogurt. And speaking of differences compared to regular yogurt - the amount of protein is one that certainly stands out. Exact numbers will vary by brand and the like, but take your typical 6 ounce serving of regular yogurt and you’re looking at around 6 grams of protein. Now, take that same 6 ounce serving of Greek yogurt and you’re providing your body with up around 17 grams of protein - almost three times as much.

#3: Chicken Breast

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While the old adage that fat equals flavor holds true for chicken, it just so happens that there’s another reason to forgo the fattier, better tasting dark meat and choose the chicken breast instead. Protein. Because not only does white meat have less fat (which is generally a smart dietary choice), but it is also the most protein-rich meat of the bird. Of all the calories you intake per chicken breast, only 20% of them come from fat while the remaining 80% come from protein. One average-sized chicken breast can deliver as much as 54 grams of protein - or about 31 grams per 100 grams.

Looking to power up your antioxidant intake along with your protein? Well, grab a handful of almonds and kill two nut birds with one stone. Well, actually almonds are a seed, not a nut - but the result is still the same. One ounce, which is about ¼ cup, of almonds fills you with 6 grams of protein. If for some reason you really don’t like almonds you can focus on pistachios instead - as these guys provide just under 6 grams of protein per ounce. And more good news - pistachios are also rich in antioxidants.

#1: Eggs

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Scrambled, hard boiled, soft boiled, sunny side up, deviled and Benedicted are just a few of the many ways one can prepare eggs. It’s one of the most versatile foods out there and as the egg lobby has been telling us for years now - they aren’t just for breakfast anymore either. Which means a nice hit of protein is always available to egg lovers everywhere - and by hit, we’re talking about 6 grams of the stuff per large egg. Eggs also pair well with so many of the other items mentioned previously that you can easily stack your protein consumption in a multitude of yummy ways. Which of these foods is your favorite for getting a good protein fix? Let us know in the comments