Whether you’re a meathead at the gym looking to gain some serious size or you’re a perimenopausal woman dealing with hormone imbalances, there’s no denying that protein is all the hype.
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Why is Protein Important?
Protein is one of the three macronutrients needed for balanced nutrition. Protein, carbohydrates, and fats make up the three macros everyone is talking about and make no mistake about it, protein is crucial for muscular health, wound healing and tissue growth, healthy cells and metabolic function, and so much more.
How Much Protein Do I Need to Eat?
The importance of eating enough protein if you want to gain or maintain muscle is undeniable. Your specific protein needs depend on a variety of factors: Age, sex, height, weight, activity level, etc.
Most research suggests people shoot for 0.7 – 1 gram per pound of lean muscle mass. There are loads of protein calculators online that help you pinpoint a solid suggestion based on your specific factors and goals. Either way, the recommendations are just that, recommendations. You should start wherever you feel comfortable, with a goal that you know you can achieve.
High Protein Foods
I am including a list of high protein foods, however, many foods contain some protein.
High Protein Meats
Food | Portion | Calories | Protein (grams) |
100 grams | 158 | 32 | |
Chicken thigh, skinless, raw | 100 grams | 144 | 19 |
Lean ground chicken, cooked | 100 grams | 189 | 23 |
Canned chicken, drained | 100 grams | 185 | 25 |
Turkey breast, cooked | 100 grams | 147 | 30 |
Lean ground turkey, cooked | 100 grams | 213 | 27 |
Turkey bacon, cooked | 3 slices | 90 | 8 |
Turkey, deli meat | 100 grams | 109 | 22 |
Turkey sausage, cooked | 100 grams | 196 | 24 |
Beef, t-bone steak, trimmed | 100 grams | 212 | 27 |
Beef tenderloin, cooked | 100 grams | 168 | 28 |
Lean ground beef, raw | 100 grams | 185 | 18 |
Pork tenderloin, raw | 100 grams | 119 | 22 |
Pork chops, cooked | 100 grams | 202 | 25 |
Ground pork | 100 grams | 346 | 19 |
Pork sausage, cooked | 100 grams | 317 | 18 |
Ham, deli meat | 100 grams | 101 | 17 |
High Protein Fish and Seafood
Food | Portion | Calories | Protein (grams) |
Shrimp, cooked | 100 grams | 99 | 24 |
Canned tuna, drained | 1 can | 121 | 27 |
Salmon, farmed, cooked | 100 grams | 206 | 22 |
Canned salmon, bone-in | ½ large can | 260 | 40 |
Smoked salmon | 100 grams | 117 | 18 |
Sardines, canned and drained | 1 can | 191 | 23 |
Cod, cooked | 100 grams | 84 | 20 |
Halibut, cooked | 100 grams | 239 | 18 |
Tilapia, cooked | 100 grams | 128 | 26 |
Fish sticks, frozen | 100 grams | 277 | 11 |
High Protein Dairy and Eggs
Food | Portion | Calories | Protein (grams) |
Greek yogurt, plain, nonfat | 1 container (156 grams) | 95 | 16 |
Greek yogurt, plain, whole milk | 100 grams | 95 | 9 |
Yogurt, plain, nonfat | 100 grams | 50 | 4 |
Milk, 2% | 1 cup | 122 | 8 |
Cottage cheese, 2% | 1 cup | 180 | 24 |
Cheddar | 50 grams | 205 | 12 |
Gouda | 50 grams | 178 | 13 |
Mozzarella, partskim | 50 grams | 148 | 12 |
Parmesan, grated | 2 tbsp | 64 | 5 |
Ricotta, whole milk | 100 grams | 158 | 8 |
Eggs, whole | 2 eggs | 144 | 12 |
Egg whites | ½ cup | 63 | 13 |
Whey protein powder | ⅓ cup | 113 | 25 |
High Protein Plant Food
Food | Portion | Calories | Protein (grams) |
Tofu, extra firm | 100 grams | 55 | 7 |
Soy milk, unsweetened | 200 grams | 76 | 7 |
Edamame | 1 cup | 188 | 18 |
Textured vegetable protein, dry | 1 cup | 249 | 35 |
Seitan | 100 grams | 107 | 18 |
Chickpeas, cooked | 1 cup | 269 | 15 |
Black beans, cooked | 1 cup | 240 | 15 |
Kidney beans, cooked | 1 cup | 225 | 15 |
Navy beans, cooked | 1 cup | 255 | 15 |
Lentils, cooked | 1 cup | 226 | 18 |
Almonds, dry roasted | ½ cup | 450 | 14 |
Pistachios, dry roasted | 1 oz | 161 | 6 |
Cashews, dry roasted | 1 oz | 163 | 4 |
Peanuts, dry roasted | 1 oz | 166 | 7 |
Peanut butter | 2 tbsp | 191 | 7 |
Powdered peanut butter | 13 grams | 60 | 6 |
Almond butter | 2 tbsp | 196 | 7 |
Pumpkin seeds, raw | 50 grams | 278 | 15 |
Hemp seeds | 3 tbsp | 166 | 9 |
*This list was compiled from the US Department of Agriculture
Schedule a Free Discovery Call
Get started on the road to a better, healthier you. Leave your name and phone number and Romi will reach out to you to schedule a free consultation.
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**Your privacy is important. Your information will not be shared. Read more about our privacy policy here.