16 Delicious High-Protein Foods to Eat

1. Eggs

Protein content: 35% of calories in a total egg. 1 giant egg has 6 grams of protein, with 78 calories.

2. Almonds

Protein content: 13% of calories. 6 grams per ounce (28 g), with 161 calories.

3. Chicken Breast

Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.

4. Oats

Protein content: 15% of calories. Half a cup of raw oats has 13 grams, with 303 calories

5. Cottage Cheese

Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.

6. Greek Yogurt

Protein content: Non-fat Greek yogurt has protein at 48% of calories. One 6-ounce (170-gram) container has 17 grams of protein, with only 100 calories.

7. Milk

Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.

8. Broccoli

Protein content: 20% of calories. 1 cup (96 grams) of chopped broccoli has 3 grams of protein, with only 31 calories.

9. Lean Beef

Protein content: 53% of calories. One 3-ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.

10. Tuna

Protein content: 94% of calories, in tuna canned in water. A cup (154 g) contains 39 grams of protein, with only 179 calories.

11. Whey Protein Supplements

Protein content: Varies between brands. Can go over 90% of calories, with 20-50 grams of protein per serving.

12. Lentils

Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories.

13. Turkey Breast

Protein content: 70% of calories. One 3-ounce (85 g) serving contains 24 grams, with 146 calories.

14. Fish

Protein content: Highly variable. Salmon is 46% protein, with 19 grams per 3-ounce (85 g) serving and only 175 calories.

15. Shrimp

Protein content: 90% of calories. A 3 ounce (85 g) serving contains 18 grams, with only 84 calories.

16.Peanuts

Protein content: 16% of calories. One ounce (28 g) has 7 grams, with 159 calories.

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