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24 lists of high protein foods


Discover the 24 lists of high protein foods.

Proteins, along with fats and carbohydrates, are part of the set of essential macronutrients for the functioning and development of our body.

Proteins play a vital role in life, as they help to strengthen bones and muscles, strengthen the immune system, provide energy, regulate the activity and function of cells, maintain and repair tissues and are responsible for the formation of digestive juices, hormones, hemoglobin, enzymes, and vitamins.


Although protein should be part of any healthy diet, they are especially necessary for athletes and people who exercise regularly, and more than recommended for those who want to be in shape, since they ensure the correct development of the muscular system, are satiating, and help to control and balance body weight.

Protein consumption is especially necessary at times of the day when we need energy and in the hours after having done some type of physical activity since it will be when the muscles need the most repair.

They are mainly present in foods of animal origin, such as meat (turkey, chicken, veal …), fish (tuna, salmon …), milk, and its derivatives or eggs.

They are also found in plant foods, although to a lesser extent, such as soybeans, legumes, cereals, and nuts. These products help to complete the daily dose that we need of these proteins.


When a protein contains essential amino acids in the amount necessary for humans, it is said to have a high biological value.

When it contains one or more essential amino acids but in low amounts, the protein has a low biological value.

According to the World Health Organization, the highest quality protein is that of the egg yolk, to which the reference value 100 was assigned, from which the biological value of the rest of the proteins is determined.

Do you want to know which foods have the most amount of protein? Check them out and make sure they are not missing from your diet.


24 high protein foods

1. Eggs

Eggs are one of the highest protein foods in nature (13 grams per unit). The part with the highest amount of protein is in the bud, but in this also the highest level of cholesterol and fat is concentrated. Hence, many athletes prefer to take only the whites.

2. Salmon

Salmon is an excellent source of high-quality protein, with about 20 grams per 100-gram serving. It is also a fish rich in healthy fats -omega 3-, so it is a highly recommended food in any diet.


3. Tuna

The protein content of tuna depends on how it is cooked and consumed. Canned tuna, in oil or natural, usually contains more protein than fresh tuna: a single container can provide 12 grams of protein.

However, can also contain a higher concentration of sodium, so they should not be abused either.


4. Chicken

Chicken breast is the white meat with the highest protein content (22 grams per 100 grams of product).

In addition, when cooked on the grill it is lower in calories and fat than other meats, which is why it is food so consumed by athletes.

5. Turkey

Along with the chicken meat, the breast of Turkey is one of the most recommended meats since it provides a high amount of protein -about 24 grams- for every 100 grams of product, and its fat percentage does not reach 2%.


6. Soy

Soy is the food of plant origin with the highest protein content -36 grams per 100 grams of food-.

This makes it a particularly nutritious legume that is perfect for vegetarians or vegans, who do not eat meat.


7. Lupins

Lupins are legumes similar to beans, although they are not very popular.

However, these legumes, which can be eaten cooked or preserved as a snack, do not contain gluten and provide up to 36 grams of protein per 100 grams of the product.

8. Nuts

Peanuts and pistachios are the highest protein nuts, with 24g and 19g per 100 grams, respectively.


This makes them an ideal snack between meals or at moments like a snack. Of course, a handful will suffice.

9. Parmesan

The parmesan is one of the cheeses that contain the most protein, with an amount that is around 28g per 100 grams of the product.

A serving will provide you with a significant amount of protein, but you must be careful with its fat content and calories.


10. Prawns

Prawns are an excellent source of protein, with 24 grams per 100 grams of this shellfish. Its nutrients are better used by the body when they are consumed boiled or steamed.


11. Mussels

A cup of mussels contains almost 18 grams of protein, or what is the same, 30% of the recommended daily amount for a person. These mollusks are also rich in vitamins, minerals, and amino acids.


12. Serrano ham

With about 30 grams of protein per 100 grams of product, the Serrano ham is an important source of protein for our body.

In the case of Iberian ham, the amount can increase up to 42 grams of protein.


13. Veal

The protein from beef is possibly the most consumed after chicken in the diets of athletes. A 100-gram serving contains 24 grams of high-quality biological protein.

However, as veal is red meat that also has cholesterol and fat, it should not be abused.

14. Anchovies

Anchovies are somewhat more caloric than other fish, but they also contain more protein than the average for seafood, with about 28 grams per 100 grams of the product. They also have healthy fats.


15. Greek yogurt

Greek yogurt can provide up to twice as much protein as ordinary yogurt, since it is a much more concentrated product and does not lose casein, a slow-digesting protein, in its preparation. Greek yogurt has an average of 10 grams of protein.

16. Garbanzo beans

Chickpeas are one of the most consumed legumes in our country.


You can benefit from its nutrients and protein since 100 grams of chickpeas contain 19 grams of protein.

Ideal for preparing hot dishes in winter and cold salads in summer.

17. Jelly

Jelly is a dessert that we have eaten since childhood. Although it may not seem like it, it has a great concentration of protein: for every 100 grams, we are ingesting 84 grams of this substance. A great success to include in our diet.


18. Dried peas

Dried peas rank highest for protein legumes, along with chickpeas. In addition, if we introduce dry peas in our diet, we will be contributing 22 grams of this substance to our body. Do not miss the opportunity to benefit from its proteins while enjoying its delicious flavor.

19. Rye

The rye is one of the cereals with the highest protein concentration. For every 100 grams, you will be ingesting 17 of this key substance for the health of your muscles.


Include it in your diet in a simple way, such as substituting white bread for rye bread or adding it to a salad or sautéed after sautéing it.

20. Manchego cheese

This cheese, made with sheep’s milk, is a product characterized by its intense and slightly spicy flavor in the most cured varieties.

Besides being delicious, it contains a significant percentage of protein. With the intake of 100 grams of this cheese, you can benefit from 32 grams of protein.


21. Oatmeal

The oatmeal has a protein intake of 16.8 grams. An amount of this substance is important to take into account when incorporating it into our diet.

It is an excellent option for breakfast, to prepare porridge, cakes, or to include your yogurt.


22. Seitan

Known as vegan meat. This wheat food preparation is one of the great allies in vegan cuisine and is used for stewing, frying, and coating.

Among its properties is that of proteins, with 24 grams of it.

23. Quinoa

This pseudocereal has 4.8 grams of protein for every 100 grams of product that, unlike other sources of protein of plant origin, contains all the essential amino acids for the body. It is also rich in fiber and vitamins.


24. Lentils

In addition to being a very nutritious and healthy legume, a source of minerals such as iron, copper, or magnesium, lentils have 9 grams of protein per 100 grams.

If you add a handful of rice to your lentil dish, you will add the amino acids of both ingredients and you will get a more complete protein source -with all the essential amino acids-, very similar to animal protein.


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