What foods are high in protein?

Hey guys, a warm welcome to my health and fitness blog. Share my blog with your friends and family so that my family grows. Let’s come back to the today’s topic. You may hear many times about the protein. Protein is very necessary for our body. If you are a bodybuilder then you definitely know the importance of the protein. Protein is important for all the human beings because it’s responsible for many things in our body. Before going into detail of high protein foods it’s a good idea to know about the importance and role of protein in our body.

Why is protein important for our body?

  • Protein is used by our body to build and repair tissue.
  • Help to maintain and lose weight.
  • Protein is also responsible for strong muscles and bones and supports the absorption of important nutrients. 
  • Our body requires it to make enzymes, hormones, and other body chemicals.
  • Hair and nails are mostly made up of protein. Protein is the important component in every cell of the body.
  • If you want to make a good physique then always include the protein-rich foods in your meals.
High Protein Foods
High Protein Foods

High Protein Foods

Now, we know why protein is important for our body. In this section, I’ll tell you foods that are rich in protein content. You can incorporate these foods into your meals according to your likes and budget.

1. Cottage Cheese

Cottage cheese is the good source of protein as well as calcium. You can consume cottage cheese with vegetables and also use in sandwiches.

  • Serving Size: 100 grams 
  • Protein: 11 g 
  • Calories: 98 

Read More: Is Protein Powder Necessary to Build Muscles?

2. Peanut Butter

Peanut butter is the rich source of protein. Peanut butter is also the best and easy way to reduce the risk of heart disease. Peanut butter is the source of protein that required by our body to repair and build muscles.

  • Serving Size: 100 grams 
  • Protein: 25 g 
  • Calories: 588 
  • Total Carbohydrates: 20 g

Read More: Casein Protein Benefits and Side Effects


3. Egg Whites

Egg whites are low in cholesterol and high in protein content. They are also low in fat content which makes it a perfect food for breakfast.
  • Serving Size: 100 grams 
  • Protein: 11 g 
  • Calories: 52 


4. Swiss Che

Swiss cheese is also the rich in protein content. It also contains other nutrients like Vitamin B-12, calcium, Vitamin D, sodium, and potassium.

  • Serving Amount: 100 grams 
  • Protein: 27 g 
  • Calories: 380


5. Greek Yogurt

Greek yogurt is the good source of potassium, protein, zinc, calcium and Vitamin B12 and B6. It has lots of health benefits.
  • Serving Amount: 100 grams 
  • Protein: 10 g 
  • Calories: 59


6. Tofu

Tofu is also known as bean curd and it is the good source of protein and also contains eight essential amino acids. Tofu is also good for our bones health because it contains calcium and iron.

  • Serving Amount: 100 grams 
  • Protein: 8 g 
  • Calories: 76 

Read More: How to Build Muscle Fast


7. Soy Milk

Soybeans milk is the good source of protein but they are not as rich in protein compared to meat, eggs. But they are much better than other plant proteins.

  • Serving Amount: 200 grams 
  • Protein: 6.6 g 
  • Calories: 108


8. Pork Chops

Pork Chops is the excellent source of protein and zinc. Zinc is very necessary for our body because deficiency of zinc can lead to night blindness. Zinc is also responsible to make our immune system stronger.

  • Serving Amount: 100 grams
  • Protein: 24 g
  • Calories: 231


9. Ground Beef

Ground beef, minced beef, and beef mince is a ground meat made up of beef that has been finely chopped with a large knife or a meat grinder. It is also the excellent source of protein.

  • Serving Amount: 100 grams 
  • Protein: 14 g 
  • Calories: 332

Read More: What to eat after working out?


10. Chicken Breast

Chicken breast is the first choice of every bodybuilder. It is the best source of protein. Apart from protein it also contains other nutrients like sodium, potassium, Vitamin D, and B-12.

  • Serving Amount: 100 grams 
  • Protein: 31 g 
  • Calories: 165


11. Sardines

Sardine fish is also a best protein-rich food. It also contains Omega-3 fatty acids that may reduce the risk of inflammation and cardiovascular disease. Other nutrients present in sardine fishes are- sodium, potassium, calcium, magnesium, and iron, Vitamin A, B-12, B-6, and D.

  • Serving Amount: 100 grams 
  • Protein: 25 g 
  • Calories: 208


12. Pacific Cod Fish

The vitamins B-12 and D present in Pacific Cod Fish improve nerve functioning and regulate bone health respectively. Pacific Cod Fish is the excellent source of protein also.

  • Serving Amount: 100 grams 
  • Protein: 15 g 
  • Calories: 69


13. Yellowfin Tuna

Tuna is low-calorie, low-cholesterol, and protein-rich food. It is also the good source of Vitamin B that aids nerve functioning and blood circulation.

  • Serving Amount: 100 grams 
  • Protein: 24 g 
  • Calories: 109


14. Sockeye salmon

Sockeye salmon is the superb source of protein, sodium, potassium, iron, calcium, magnesium, Vitamin A, D, and B-12.

  • Serving Amount: 100 grams 
  • Protein: 25 g 
  • Calories: 169


15. Almonds 

Almonds are the excellent source of protein as well as they contain lots of healthy fats, magnesium, fiber and Vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels.

  • Serving Amount: 100 grams 
  • Protein: 21 g 
  • Calories: 576
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