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The Best High-Protein Foods for Weight Loss – Diet Doctor

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• Start your FREE 30-day trial! Start your FREE 30-day trial! Get instant access to healthy low-carb and keto meal plans, fast and easy recipes, weight loss advice from medical experts, and so much more. A healthier life starts now with your free trial! More high-protein guides More high-protein guides     Why high protein for weight loss? For healthy weight loss, focus on high-protein foods. Why? High-protein foods are high-satiety foods — the kinds that help you stay full and satisfied. High-protein foods provide essential nutrients that you need to stay healthy. Essential nutrients are the ones your body can’t make on its own, such as essential amino acids (the building blocks of protein), fatty acids, vitamins, and minerals. High-protein foods are on average high in all of these nutrients. By targeting foods that are high in , you are likely to end up meeting your essential nutrient needs and feeling full, which may help you lose weight..footnotes{display:none}.footnote-sup{display:inline-flex;flex-direction:column;justify-content:center;align-items:center;text-align:center;vertical-align:middle;width:26px;height:26px;position:relative;font-weight:bold} /*# sourceMappingURL=footnotes.min.css.map */ In this guide, we provide the “protein percentage” of foods. This percentage reflects how much protein contributes to a food’s total calories, excluding calories from fiber. .Fiber calories aren’t included because, unlike other carbohydrates, fiber isn’t broken down and absorbed by your digestive tract.   Instead, fiber passes through your system until it reaches your colon, where it is either fermented by bacteria or eliminated, depending on the fiber type. Therefore, fiber is nearly calorie-free. Think of it as a nutrient for your microbiome, or gut bacteria. To lose weight effectively without feeling hungry, eat foods with a high protein percentage. How much protein should you eat?Learn how much protein to aim for each day . You can quickly learn how to choose high-protein foods in this video: Foods to eat You can generally eat as much as you want of the foods on this list. Getting plenty of variety is important, too! So it’s fine to sometimes choose foods that have a relatively lower protein percentage compared to others in the same category. For instance, fatty steak has less protein per calorie than chicken breast. However, red meat is an excellent source of protein and minerals like iron. It’s also pleasurable and filling, so enjoy that steak. 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• 1. Meat 1. Meat Meat is tasty, filling, and an excellent protein source. Contrary to criticisms that have been made about (beef, pork and lamb), eating it on a regular basis may potentially be beneficial for weight loss, blood sugar control, and . Additionally, red meat intake has been shown to increase muscle mass and strength when combined with resistance training. And frequent poultry (“white meat”) consumption may also be helpful for losing weight. Of course, the rest of the diet matters as well, so it can often be a challenge to attribute a benefit to one particular food. Here are the amounts of protein per 100 grams (3.5 ounces) of cooked meat (about the size of a deck of cards), unless otherwise noted: Chicken breast: 30 grams Lean steak (filet mignon, top sirloin): 30 grams Lean pork (tenderloin, ham): 26 grams Lamb shank: 26 grams Chicken thigh: 22 grams Lamb chops: 22-24 grams (serving size: 3 small lamb chops) Fatty steak (ribeye): 20-23 grams Bacon: 20-22 grams (serving size: 5 slices, or 60 grams) Fatty pork (ribs, shoulder, butt):20-22 grams Sausage: 18-20 grams Cooking an extra portion of grilled or roasted meat for dinner and using the leftovers for lunch the next day can save time while helping you meet your protein requirements. Popular Diet Doctor meat-based recipes:
• 2. Eggs 2. Eggs It’s tough to find a food more versatile than the egg. Whether used in omelets, quiches, baked goods, or served alone, eggs provide high-quality protein at an affordable price. And whole eggs seem to have the edge over egg whites for building muscle. Three large eggs provide about 19 grams of protein. Although often viewed as a breakfast staple, eggs are a smart protein choice anytime. Keeping a supply of hard-boiled eggs in the fridge sets you up with a great grab-and-go protein option for busy days. Popular Diet Doctor egg-based recipes:
• 3. Soy 3. Soy Soy is the only plant protein source that provides adequate amounts of all nine essential amino acids your body can’t make on its own. In some studies, soy protein has been found to provide appetite control and weight loss benefits comparable to meat. And like eggs, soy is versatile and economical. We realize that soy is a controversial topic. In our , we discuss why the benefits may outweigh the risks of soy, especially for and . Several protein-rich soy products are low enough in to fit low-carb or keto lifestyles: Canned black soybeans: 20 grams of protein and 2 grams of net carbs per cup (200 grams) Tempeh: 18-20 grams of protein and 4-7 grams of net carbs per 2/3 cup (100 grams) Nattō: 18-20 grams of protein and 9-12 grams of net carbs per 1/2 cup (100 grams) Edamame beans: 17 grams of protein and 5-7 grams of net carbs per 1 cup (155 grams) Tofu (extra firm): 18-20 grams of protein and 4 grams of net carbs per 1 cup (250 grams) Buy a bag of frozen edamame beans and sprinkle some shelled ones into soups and salads, or steam them as a vegetable side dish. Fried firm tofu can make a great, crispy, high-protein alternative to salad croutons. Popular Diet Doctor soy-based recipes:
• 4. Fish 4. Fish Like meat and poultry, fish is an excellent source of protein. In addition, oily or fatty types are rich in essential omega-3 fatty acids, which may have some beneficial effects on health. What if you don’t like some types of fish, especially those that taste too “fishy”? Good news: all kinds of fish are rich in high-quality protein and other nutrients. Here are the amounts of protein in 100 grams (3.5 ounces) of cooked fish (about the size of a deck of cards): Non-oily fish (most types, including canned tuna): 24-28 grams Oily or fatty fish (salmon, herring, sardines, mackerel, anchovies): 20-26 grams Fresh fish is delicious when consumed the same day it’s prepared. However, smoked, frozen, and canned fish are also great options that have longer shelf lives, take less time to prepare, and are less expensive than fresh. Popular Diet Doctor fish-based recipes:
• 5. Legumes 5. Legumes Beans and other legumes can be good protein options for vegetarians and vegans. They’re high in fiber, and a few trials suggest that a legume-rich diet may decrease insulin resistance and reduce heart disease risk factors in some people. However, the protein in legumes is less easily absorbed than protein from animals and doesn’t provide all the essential amino acids in the amounts your body needs. Additionally, most legumes are considerably higher in net carbs than the other protein sources in this guide. Here are the protein and net carb counts for one serving of various cooked legumes: Lupini beans: 25 grams of protein and 11 grams of net carbs per 1 cup (166 grams) Lentils: 18 grams of protein and 24 grams of net carbs per 1 cup (200 grams) Black beans: 16 grams of protein and 26 grams of net carbs per 1 cup (170 grams) Pinto beans: 15 grams of protein and 25 grams of net carbs per 1 cup (170 grams) Chickpeas/garbanzo beans: 11 grams of protein and 26 grams of net carbs per 1 cup (164 grams) Green peas: 10 grams of protein and 20 grams of net carbs per 1 1/4 cups (200 grams)
• 6. Greek yogurt 6. Greek yogurt When choosing yogurt, go for Greek. It’s made by straining the liquid whey from yogurt, resulting in a thicker product that’s higher in protein and lower in carbs than other types. In one study, a higher-protein yogurt snack reduced hunger and increased fullness more than a lower-protein yogurt snack. Most plain Greek yogurts contain about 15-18 grams of protein and 5 grams of carbs per 170-gram (3/4 cup) container. However, make sure to read nutrition labels, as protein and carb counts vary from brand to brand. Try Greek yogurt as a sour cream substitute, topped with chopped nuts, or simply enjoy its creamy goodness alone. Popular Diet Doctor recipes featuring Greek yogurt:
• 7. Shellfish 7. Shellfish Various types of shellfish are popular because of their delicate flavor and texture. Most are rich in high-quality protein and other essential nutrients. One notable exception is oysters, which are relatively low in protein compared to other kinds of shellfish. Crustaceans like shrimp, lobster, and most crab are essentially carb-free. However, mollusks like clams, mussels, and scallops do contain some carbs —something to keep in mind if you’re on a . Check out this list to see how much protein you’ll get from your favorite shellfish (values are per 100 grams/3.5 ounces of cooked shellfish, except where noted): Shrimp: 24-26 grams protein per 10-15 large shrimp Crab: 20-24 grams per 1 crab leg Clams: 24-26 grams of protein and 5 grams of carbs per 10 small clams Lobster: 20-24 grams per medium lobster tail (about 140 grams) Mussels: 22-24 grams of protein and 7 grams of carbs per 20-25 mussels Scallops: 20-22 grams of protein and 4-5 grams of carbs per 6 large sea scallops While fresh shellfish is always a treat, canned varieties can be handy to keep in the pantry for a quick boost of protein. Popular Diet Doctor shellfish recipes:
• 8. Protein powder 8. Protein powder At Diet Doctor, we recommend consuming mainly minimally processed foods. So you may be surprised to see protein powder on this list. We’ve included it because it may be helpful for some vegans and vegetarians who struggle to meet their protein needs on a keto or low-carb diet. This is especially true for vegans who don’t consume soy. So while we will always recommend that you choose fewer processed foods, we feel that occasionally using protein powder might make sense for some people. Plant-based protein powders include pea, pumpkin seed, and various grain and legume mixtures. Most provide about 20 grams of protein per serving, and many are low in carbs. For more information and suggestions, see our . Here are three Diet Doctor recipes featuring protein powder: 9g   SummaryKnowing which foods are highest in protein can help you meet your protein needs. But don’t be concerned if you either don’t like or prefer to avoid some of the foods on the list. As you can see, there are many high-protein options. Choose the kinds you like, be sure to eat one or more protein serving at every meal, and try to mix it up a bit for variety.   DD+ MEMBERSHIP

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High-protein diet: What it is and how to do it - Diet Doctor

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• 1. What is a high-protein diet? 1. What is a high-protein diet? A high-protein diet is one where you work on getting plenty of protein — probably more than you are used to getting — as the first focus of your eating patterns. Protein-rich foods include eggs, meat, seafood, legumes, and dairy products. These foods are not only high in protein but high in nutrients in general. That means a high-protein diet is also a high nutrition diet. Increasing protein can be very helpful for weight loss because protein can help tame your appetite..footnotes{display:none}.footnote-sup{display:inline-flex;flex-direction:column;justify-content:center;align-items:center;text-align:center;vertical-align:middle;width:26px;height:26px;position:relative;font-weight:bold} /*# sourceMappingURL=footnotes.min.css.map */ It also supplies plenty of the raw materials needed to maintain your muscles and your metabolism, both of which help ensure that you’re burning calories at an appropriate rate. For people who want to build muscle, getting more protein than is typically recommended is a must. Current recommendations, known as the RDA or the recommended dietary allowance, are designed for “healthy people” and meant to prevent malnutrition; they aren’t meant to help increase muscle mass or improve medical conditions such as type 2 diabetes. Diets with increased protein can have a positive effect on the treatment and prevention of type 2 diabetes and metabolic syndrome, and possibly even heart disease. Higher protein intake also helps prevent sarcopenia, which is a loss of muscle mass that can occur as you age, and a related condition, osteoporosis, which is a loss of bone mass. More high-protein guides More high-protein guides Learn what you need to get started with a high-protein diet in this video:   You can read more about how much protein most people are eating now in our expanded section here:
• 2. What are the best high-protein foods? 2. What are the best high-protein foods? The best choices for high-protein diets are foods with a high protein percentage. The protein percentage of a food tells you how much protein per calorie a food has. Foods with a lot of protein and less fat and carbohydrate are ranked higher, as are low-fat, low-carb foods with a lot of fiber. Foods in the middle range of protein percentage can help you maintain your weight and your muscle mass. Going a little higher — over 30 or 35% — may help you lose weight. Foods with a lower protein percentage may lead to weight gain, while foods with the highest protein percentage may be good choices for someone who is really trying to reduce body fat and become lean and fit. Fortunately, most high-protein foods are delicious and have plenty of vitamins and minerals, too. You can start with this list of the best high-protein foods. Meat and poultry: beef, chicken, lamb, turkey Seafood: shrimp, crab, salmon, tuna Eggs: whole eggs or egg whites Dairy: cottage cheese, greek yogurt Legumes: Beans, lentils, peas, and soy Non-starchy vegetables: spinach, cauliflower, broccoli, mushrooms If your diet consists mainly of the above foods, you are on your way to eating a healthy diet with plenty of protein. Remember that non-starchy vegetables may have a high protein percentage, but they won’t give you the total protein, calories, or all the nutrients you need. Base your meals around a protein source — whether from animals or plants — and add high-protein-percentage vegetables for a little extra boost of amino acids, the building blocks of protein. Add just enough fat to make your meals delicious and filling. This approach will keep the total protein percentage of your meals high. Here are a few tips to help you increase how much protein you eat and ensure you get adequate protein without adding too many unnecessary calories: Add extra egg whites to your scrambled eggs or omelets. Replace lower protein snacks, like nuts and cheese, with higher protein versions like lupini beans, zero-sugar jerky, or cold cuts. Include your favorite foods that are higher than 35% protein. Choose from the highest protein foods such as shrimp, chicken breasts, and lean cuts of meat. Swap higher fat cheese and yogurt with low-fat cheese or Greek yogurt. The lower-fat versions have higher protein percentages and therefore more protein per calorie. You can find the protein percentage of many of your favorite foods and maybe discover a few new favorites, in our guide on . What about protein powders? Although our bias is that you should get most of your protein from whole foods, protein powders can still be part of a healthy, high-protein diet. You may not need protein powders if you prioritize the food on our list of best high-protein foods. But if you fall short of your daily targets, protein powders are an easy and convenient way to get more protein. Plus, protein powders are a great way to create high-protein versions of your favorite desserts, low-carb bread, or smoothies. If you are going to use protein powders, make sure they have few additives, such as sweeteners, maltodextrin, seed oils, or fillers. Animal and plant protein powders are both good options, and you can choose which works best for your taste, preferences, and carbohydrate goals. .summary-wrapper{margin:30px 0;padding:26px 30px;border-left:4px solid #0e3478}.summary-wrapper .title{color:#0e3478;margin-top:0;font-size:1.2em}.summary-wrapper p:last-child{margin-bottom:0}.summary-wrapper.is-style-gold{border-left-color:#e1c058}.summary-wrapper.is-style-gold .title{color:#e1c058}.summary-wrapper.is-style-green{border-left-color:#06b05b}.summary-wrapper.is-style-green .title{color:#06b05b}.summary-wrapper.is-style-pink{border-left-color:#e73568}.summary-wrapper.is-style-pink .title{color:#e73568}.summary-wrapper.is-style-pink-faint{border-left-color:#f086a4}.summary-wrapper.is-style-pink-faint .title{color:#f086a4}.summary-wrapper.is-style-grey{border-left-color:silver}.summary-wrapper.is-style-grey .title{color:silver}.summary-wrapper.is-style-black{border-left-color:#2a2a2a}.summary-wrapper.is-style-black .title{color:#2a2a2a}.summary-wrapper.is-style-red{border-left-color:#e9530e}.summary-wrapper.is-style-red .title{color:#e9530e} /*# sourceMappingURL=summary.min.css.map */ Summary Foods with the highest protein percentage are low in carbs and fat, like lean meat and seafood. To increase the protein in your diet, look for easy substitutions — snack on lupini beans or venison jerky, add two egg whites to your two whole eggs in the morning, or add more meat, seafood, dairy, or legumes to your meals. Mix protein foods with high-fiber vegetables – and don’t overdo fat – to create meals with a protein percentage above 35%. If you struggle to meet your protein goals with whole foods, consider protein powders.  
• 3. High-protein benefits 3. High-protein benefits Higher protein diets offer several possible benefits. Here are the top six: Weight loss Multiple studies demonstrate higher protein intake helps with weight loss, specifically fat mass loss. Metabolic benefits Studies show diets higher in protein contribute to better blood sugar control and improved insulin sensitivity when compared to lower protein diets. Can eating more protein raise insulin levels in an unhealthy way? Scientific studies don’t support this idea. While protein may briefly increase insulin concentrations, high-protein diets are not known to cause chronic hyperinsulinemia (high insulin levels). In fact, for people with prediabetes or type 2 diabetes, a higher protein diet may be more beneficial than a lower protein one. Body composition Higher protein diets promote lean muscle mass and encourage loss of fat mass. Strength, bone health, and preventing frailty As people age, muscle mass and bone health decline, which, if not corrected, can lead to physical frailty along with an increased risk of falls and bone fractures. Eating more protein can counteract this trend toward frailty with improved muscle mass and bone health. Satiety Part of the reason for weight loss and better glycemic control could be protein’s ability to decrease hunger. Numerous studies show that as the protein amount increases, feelings of hunger and the amount of food eaten the rest of the day go down.  
• 4. How do we define a high-protein diet? 4. How do we define a high-protein diet? Summary: High-protein diets are: Diets with more than 25% of calories from protein Over 1.6 grams of protein per kilo of body weight Diets with more protein than the Recommended Daily Allowance (RDA), which is set at 0.8 grams per kilo. There is no universally agreed-upon definition of a high-protein diet, and what you consider “high” may depend on where you start. At Diet Doctor, we define adequate protein as over 1.2 grams per kilo per day and high protein as over 1.6 grams per kilo per day or above 25% of calories. We recommend that most people aim for 1.6 to 2 grams of protein per kilo or 25-35% of calories from protein to ensure adequate protein intake. And you should aim for the higher end of that range for a high protein diet. Our definition of high protein is relative to The US Institute of Medicine, which sets 10% to 35% of calories as the acceptable range for protein intake. But it’s likely that you can safely eat much higher than 35% of your calories from protein.  
• 5. How much protein do I need? 5. How much protein do I need? Summary Calculate your daily protein goal based on your height, activity level, and health goals. We recommend a protein intake of 1.6 to 2.0 grams per kilo of reference body weight. If you are very physically active or taller than 6 feet, consider staying at the higher end of this range. Distribute your protein intake throughout the day, with 30 to 40 grams per meal for women and 35 to 50 for men, if you are eating three meals a day. The first step in eating a higher protein diet is setting your protein targets. We believe most people would benefit by increasing their protein intake to 1.6 to 2.0 grams per kilo per day, or 25 to 35% of daily calories. Use this simple chart to find out what your minimum daily protein target should be, based on your height. Minimum daily protein target .wp-block-table{overflow-x:auto}.dd-table-sort,.wp-block-table table{width:100%}.dd-table-sort tr:nth-child(even),.wp-block-table table tr:nth-child(even){background-color:#f2f2f2}.dd-table-sort tr:hover,.wp-block-table table tr:hover{background-color:silver}.dd-table-sort thead th.has-text-align-center,.wp-block-table table thead th.has-text-align-center{text-align:center !important}.dd-table-sort thead th.has-text-align-left,.wp-block-table table thead th.has-text-align-left{text-align:left !important}.dd-table-sort thead th.has-text-align-right,.wp-block-table table thead th.has-text-align-right{text-align:right !important}.dd-table-sort thead th.desc::after,.wp-block-table table thead th.desc::after{font-family:FontAwesome;content:"";display:inline-block;padding-left:5px;vertical-align:middle}.dd-table-sort thead th.asc::after,.wp-block-table table thead th.asc::after{font-family:FontAwesome;content:"";display:inline-block;padding-left:5px;vertical-align:middle}.dd-table-sort thead th::after,.wp-block-table table thead th::after{display:inline-block;padding:0 .25rem}.dd-table-sort th,.wp-block-table table th{padding:8px;text-align:left;background-color:#0e3478;color:#fff}.dd-table-sort td,.wp-block-table table td{padding:8px}.wp-block-table.is-style-dd-table-green-light table th{background-color:#f6fdea;color:#404040}.wp-block-table.is-style-dd-table-pink table th{background-color:#e73568}.wp-block-table.dd-table-sortable table th{cursor:pointer} /*# sourceMappingURL=table-sortable.min.css.map */ HeightWomenMenUnder 5’4″ ( < 163 cm) 90 grams 105 grams5’4″ to 5’7″ (163 to 170 cm) 100 grams 110 grams5’8″ to 5’10” (171 to 178 cm) 110 grams 120 grams5’11” to 6’2″ (179 to 188 cm) 120 grams 130 gramsOver 6’2″ (188 cm +) 130 grams 140 grams As the chart indicates, you should try to get around 100 grams if you’re a woman and 120 grams if you’re a man of average height and build. Eat more if you’re a man taller than 6 feet (183 cm) or a woman taller than 5’6″ (168 cm) or if you’re very physically active. Eat less if you’re shorter or have a very small frame.If you are very physically active, over 50 years old, or most of your protein comes from plant sources, we recommend aiming for the higher end of the protein range (above 1.6 grams per kilo per day). This means adding another 20 to 30 grams of protein to the targets above. If you are physically active, want to achieve very low body fat (less than 10% for men or 20% for women), or regularly practice intermittent fasting, you may want to add even more protein. Since there are no credible data showing harm from very high-protein diets of over 2.0 grams per kilo of body weight per day — as we discuss later in this article — you can feel confident in adding more! Read more about spacing your protein out during the day and whether you need to count calories. Next, try to space out your protein intake during the day as it may maximize your absorption efficiency. If you eat three meals each day, aim for at least 30 to 35 grams in each meal if you’re a woman, 45 grams if you’re a man. If you only eat one or two meals per day, you will need to increase your protein content at each meal significantly. You can also add in high-protein snacks to supplement your meals. You can choose from zero-sugar jerky, cold cuts, eggs, edamame, or any of our . . After answering a few simple questions about you and your goals, our app will choose the best meals for you with the right amount of protein. Then, you can like and save the ones that fit best with your tastes. (We may be biased, but we love them all!) Keep in mind that eating more protein can fit with any dietary pattern. Whether you eat a vegan, vegetarian, Mediterranean, or keto diet, you may benefit from increasing your protein intake. Pro Tip: We don’t always recommend calorie and macro counting. However, when you start increasing your protein intake, it may be helpful to count grams of protein. People frequently underestimate their protein and total calorie intake. Tracking everything for a few days (or weeks) can help you know for sure what you are eating. Once your baseline is established, you may quickly learn to meet your goals without the need to count.  
• 6. Common concerns about high-protein diets 6. Common concerns about high-protein diets According to some scientists and outdated published articles, high-protein diets can be harmful to your kidneys, bones, and blood sugar. Some even believe that higher-protein diets lead to higher rates of cancer. With respect to kidney health and protein intake, it is well-recognized that people with severe chronic kidney disease should restrict protein intake. Dietary protein will not, however, cause kidney dysfunction in people with healthy kidneys. With respect to bone health in older adults, it was previously believed that high protein intake would lead to osteoporosis via inducing chronic metabolic acidosis (too much acid in the blood from the protein). Multiple studies have since failed to show that high protein intake causes loss of bone density and fractures. In fact, protein may even help bone health. Another concern with a high-protein diet — especially for those on a low-carb diet — is that the amino acids in dietary protein could cause a significant rise in blood sugar. According to studies, however, the opposite may be true, and increased protein may improve blood sugar. With respect to lifespan, data from flies, mice, and other animals suggest that restricting protein may increase longevity, while human data are very weak. We need to consume adequate protein to prevent loss of muscle tissue and frailty as we age, so restricting that nutrient in order to increase lifespan may not benefit general health. High-protein diets are safe for most people. The bottom line is, there is no convincing evidence that high-protein diets are harmful — although they are not recommended for people who already have severe underlying kidney disease. You can read more in our guides on and , as well as our guides on and . Animal versus plant protein Is all protein the same? No, not really. Animal proteins are considered complete sources of protein — meaning they supply all nine essential amino acids — whereas all plant sources aside from soy are incomplete. This doesn’t mean you can’t get all essential amino acids from plant sources. It simply means you will need to combine different sources, such as beans with nuts or whole grains. Your body also absorbs animal proteins much better than most plant proteins, meaning you can eat less for the same effective amount of protein. Again, that doesn’t mean you can’t get adequate protein from plant sources. But it does mean you may need to increase your intake goals by 20% or more. Lastly, plant sources of protein tend to be than animal sources. If you follow a very low-carb or keto diet, this can make meeting all your goals challenging. Soy is unique among plant proteins since it is a complete protein and appears to have similar bioavailability, muscle-building effects, and weight loss benefits as animal proteins. However, aside from soy, evidence suggests animal protein may be more beneficial for strength and muscle maintenance and may provide a better source of micronutrients, especially from red meat. Longevity and chronic diseases With respect to lifespan, some observational studies have suggested that plant protein may be associated with better longevity, while animal protein may correlate with earlier death. Other observational studies have found no difference in mortality between plant and animal protein. These observational studies are considered very weak evidence. At this time, we cannot say that there is sufficient evidence to recommend getting most of your protein from either plants or animals. It is our opinion that eating a diversity of plant and animal sources of protein should be considered a healthy diet. Summary: Animal versus plant proteins Animals provide complete proteins with better absorption and muscle-building benefits. Plant proteins can be combined to form complete proteins but may contain more calories and carbs per gram of protein. The data on longevity and chronic diseases may raise concerns about animal protein, but the majority of human evidence is low-quality and inconclusive.
• 7. FAQ about high-protein diets 7. FAQ about high-protein diets

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20 Delicious High Protein Foods to Eat - Healthline

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• 1. Eggs 1. Eggs are among the healthiest and most nutritious foods available.They’re an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that you need.Whole eggs are high in protein, but egg whites are .Egg and foods containing egg are not suitable for people with an egg allergy.Protein content: 33% of calories in a whole egg. One large egg has 6 grams of protein and 78 calories ().
• 2. Almonds 2. Almonds are a popular type of tree nut.They are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium.Almonds are not suitable for people who have a nut allergy.Protein content: 15% of calories. 6 grams and 164 calories per ounce (28 grams) ().Other high protein nuts (13% of calories) and cashews (11% of calories).
• 3. Chicken breast 3. Chicken breastChicken breast is one of the most popular protein-rich foods.If you eat it , most of its calories come from protein.Chicken breast is also very easy to cook and versatile. It can taste delicious in a wide range of dishes.Protein content: 75% of calories. One roasted chicken breast without skin contains 53 grams and only 284 calories ().
• 4. Oats 4. OatsOats are among the .They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients.Protein content: 14% of calories. One cup of oats has 11 grams and 307 calories ().
• 5. Cottage cheese 5. Cottage cheese is a type of cheese that is low in fat and calories.It’s rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.Protein content: 69% of calories. One cup (226 grams) of low fat cottage cheese with 1% fat contains 28 grams of protein and 163 calories ().Other types of cheese that are high in proteinParmesan cheese (38% of calories), Swiss cheese (30%), mozzarella (29%), and cheddar (26%).
• 6. Greek yogurt 6. Greek yogurt, also called strained yogurt, is a very thick type of yogurt.It pairs well with sweet and savory dishes. It has a creamy texture and is high in many nutrients.Protein content: 69% of calories. One 6-ounce (170-gram) container has 17 grams of protein and only 100 calories ().When buying Greek yogurt, opt for one without added sugar. Full fat Greek yogurt is also high in protein but contains more calories. Similar optionsRegular full fat yogurt (24% of calories) and (40%).
• 7. Milk 7. Milk contains a little of nearly every nutrient that your body needs. It’s a good source of high quality protein, and it’s high in calcium, phosphorus, and riboflavin (vitamin B2).If you are concerned about your fat intake, low or zero fat milk is an option.For those with , consuming milk can lead to gastrointestinal symptoms. People with a milk allergy can likewise experience severe symptoms, so dairy milk is not a suitable option for them either.For those who wish to drink milk but either cannot tolerate it or follow a purely plant-based diet, include soy milk.Protein content: 21% of calories. One cup of whole milk contains 8 grams of protein and 149 calories (). One cup of soy milk contains 6.3 grams of protein and 105 calories ().
• 8. Broccoli 8. Broccoli is a healthy vegetable that provides vitamin C, vitamin K, fiber, and potassium.It also provides bioactive nutrients that may help protect against cancer.Calorie for calorie, it’s high in protein compared with most vegetables.Protein content: 33% of calories. One cup (96 grams) of chopped broccoli has 3 grams of protein and only 31 calories ().
• 9. Lean beef 9. Lean beefLean beef is high in protein, as well as , vitamin B12, and large amounts of other vital nutrients.Protein content: 53% of calories. One 3-ounce (85-gram) serving of lean sirloin steak contains 25 grams of protein and 186 calories ().Beef is suitable for people on a .
• 10. Tuna 10. TunaTuna is a popular type of . You can eat it hot in a range of baked dishes or cold in salads.It’s low in fat and calories but a rich source of protein.Like other fish, tuna is a good source of various nutrients and contains .Protein content: 84% of calories in tuna canned in water. One can (142 grams) contains 27 grams of protein and only 128 calories ().
• 11. Quinoa 11. QuinoaQuinoa is a popular pseudo-cereal that many consider a superfood.It’s rich in vitamins, minerals, fiber, and antioxidants.Quinoa has numerous .Protein content: 15% of calories. One cup (185 grams) of cooked quinoa has 8 grams and 222 calories ().
• 12. Whey protein supplements 12. Whey protein supplementsWhen you’re pressed for time and unable to cook, a can come in handy. is a high quality protein from dairy foods that can help build muscle mass. It may also aid weight loss.If you’d like to try whey protein supplements, a large variety is available .Protein content: Varies between brands. Over 90% of the calories may be protein, and there may be 20­–50 grams of protein per serving.
• 13. Lentils 13. LentilsLentils are a type of .They are high in fiber, magnesium, potassium, iron, folate, copper, manganese, and various other nutrients.Lentils are among the world’s best sources of , and they’re an excellent choice for vegetarians and vegans.Protein content: 31% of calories. One cup (198 grams) of boiled lentils contains 18 grams and 230 calories ().Other high protein legumesSoybeans (33% of calories), kidney beans (24%), and chickpeas (19%).
• 14. Ezekiel bread 14. Ezekiel bread is different from most other breads.It’s made of organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils.Compared with most breads, Ezekiel bread is high in protein, fiber, and various important nutrients.Protein content: 20% of calories. One slice contains 4 grams and 80 calories.
• 15. Pumpkin seeds 15. Pumpkin seedsPumpkins contain edible seeds called .They’re incredibly high in many nutrients, including iron, magnesium, and zinc.Protein content: 22% of calories. One ounce (28 grams) has 9 grams of protein and 158 calories ().Other high protein seedsFlax seeds (12% of calories), sunflower seeds (12%), and (11%).
• 16. Turkey breast 16. Turkey breastTurkey breast is similar to chicken breast in many ways.It consists mostly of protein, with very little fat and calories. It also tastes delicious and is high in various vitamins and minerals.Protein content: 82% of calories. One 3-ounce (85-gram) serving contains 26 grams and 125 calories ().
• 17. Fish (all types) 17. Fish (all types)Fish is healthy for .It’s rich in essential nutrients. Some types are high in heart-healthy omega-3 fatty acids.Protein content: Highly variable. Salmon is 22% protein, containing 19 grams per 3-ounce (85- gram) serving and only 175 calories ().
• 18. Shrimp 18. Shrimp is a type of seafood.It’s low in calories but high in various nutrients, including selenium and vitamin B12.Like fish, shrimp contains omega-3 fatty acids.Protein content: 97% of calories. A 3-ounce (85-gram) serving contains 20 grams and only 84 calories ().
• 19. Brussels sprouts 19. Brussels sprouts are another high protein vegetable related to broccoli.They’re high in fiber, vitamin C, and other nutrients.Protein content: 28% of calories. One-half cup (78 grams) contains 2 grams of protein and 28 calories ().
• 20. Peanuts 20. PeanutsPeanuts are high in protein, fiber, and magnesium. Studies show that they can help you lose weight. is also high in protein, but it can likewise be high in calories. Therefore, you should eat it in moderation.Peanuts are not suitable for people with a nut allergy.Protein content: 18% of calories. One ounce (28 grams) contains 7 grams and 161 calories ().

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