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Foods Containing The Highest Protein
- PeakFitness
- Apr 2, 2024
- 5 min read
So, you want to know what the foods containing the highest protein are? Well, you have come to the right place. In this article, we will discuss which foods have the most protein.
Table Of Contents
The Foods Containing The Highest Protein
Protein is important as it is used by the body to repair muscles, which is vital after a hard workout as it allows your body to repair and grow. So where can you get this protein from? It is most commonly found in food sources such as meat, fish, dairy, eggs and nuts. In this article, we will cover 9 of the most protein-rich foods.
Eggs
Eggs are commonly known to be a high-protein food that is good for someone either bulking (gaining weight) or cutting (losing weight). A typical boiled egg contains 13g of protein per 100g, meaning eggs are 13% protein. What's more, there are roughly 155 calories per 100g of boiled eggs, making them a great food for bulking and cutting.
Some people like to eat the egg whites on their own and take the yolk out. Egg whites contain 11g of protein per 100g, meaning the yolk provides you with an additional 2g of protein, which could assist you further when it comes to muscle repair. However, there are only 52 calories per 100g of egg whites, meaning, if you want to lose weight but still eat enough protein, then egg whites are the way to go. Whereas if you're bulking, then it would be better to buy eggs with the yolk still inside as it has almost triple the amount of calories with an extra 2g of protein.
Milk
Milk is usually consumed with cereal or with hot drinks such as coffee, and some people tend to drink milk on it's own. Now there are many different types of milk out there, like almond milk, full-fat cow's milk, etc - but which one has the most protein? Cow's milk and soy milk. Cow's milk contains 3.4g of protein per 100g, while soy milk contains 3.3g of protein per 100g. So if you're trying to get your protein in, then cow's milk or soy milk are the best options for you.
However, cow's milk (42 calories per 100g) and soy milk (54 calories per 100g) are relatively high in calories, which isn't good for someone who is trying to lose weight. If you are trying to lose weight, then you should opt for unsweetened almond milk, which has only 40 calories in per 100g. However, the downside to unsweetened almond milk is that it only has 1g of protein per 8 ounces (226g), meaning it is not good if you want to get your protein in.
Greek Yoghurt
Greek yoghurt is widely used for meals such as overnight oats or it is mixed in with fruit such as strawberries. Per 100g of Greek yoghurt, there are 10g of protein, making Greek yoghurt a protein-rich food that can greatly assist you in reaching your daily protein goals. Additionally, Greek yoghurt only has 52 calories per 100g, making it a great food for those trying to lose weight while still consuming enough protein during their day.
Another yoghurt that is high in protein is soy yoghurt, which contains 3.5g of protein per 100g. While this isn't as good as Greek yoghurt, it is still a great alternative for those who may not want to eat Greek yoghurt. However, soy yoghurt is higher in calories, with 94 calories per 100g, almost double the amount of calories as there is in Greek yoghurt!
Fish & Seafood
Not only are fish and seafood high in protein and, when cooked right, very healthy for you, but they are also good for your brain. The seafood with the highest protein is fresh tuna, with 30.7g of protein per 100g! That's a lot of protein. What's more, tuna is a food that can be enjoyed seared, baked, and even raw, making it a perfect food option for those looking to hit their daily protein goals.
Another great seafood that is rich in protein is octopus, which contains 30g of protein per 100g, which, like tuna, is very very high. Not only is octopus dense with protein, but it is also packed with vitamin B12, selenium, iron, copper and vitamin B6! Most people do not want to try octopus due to its reputation of being tough and chewy, however, when cooked properly, octopus has a tender texture and is slightly sweet tasting.
Chicken & Turkey
Chicken is one of the most popular meats out there, and it is also an excellent source of protein. Per 100g of chicken, there are 27g of protein, making it one of the best meats for the amount of protein. What's more, there are 239 calories in 100g of chicken, making it a good food for those who are trying to bulk and put on mass.
Turkey, while it isn't as popular as chicken, is richer in protein. Per 100g of turkey, there are 29g of protein, meaning it has a higher protein content than chicken. However, turkey is lower in calories than chicken, only containing 189 calories per 100g, making it better for someone who may be cutting or trying to lose weight.
Soybeans
Soybeans, one of the most common foods in the American diet, are an amazing source of protein. They contain 36g of protein per 100g of soybeans, making them a great food for aiding you in achieving your daily protein goals. However, there are 446 calories per 100g of soybeans, meaning that they are only good for people who are trying to gain weight, not lose weight. Not only are soybeans high in protein, but the protein inside them is high-quality!
Nuts & Seeds
Nuts are known for their high yield of protein. Mixed nuts contain roughly 20g of protein per 100g, making them a great source of protein. Nuts are also packed with other vital nutrients such as vitamins E and K and minerals like magnesium and potassium. The nuts with the highest amount of protein are peanuts, containing 26g of protein per 100g. Other nuts that are rich in protein include almonds and pistachios.
Seeds, not commonly eaten, are a good source of high-quality protein. Seeds contain 30g of protein per 100g, which would allow you to reach your protein goal much easier. However, seeds have 559 calories in them per 100g, making them good for bulking but not so good for losing weight. Some seeds that are the richest in protein are hemp seeds, pumpkin seeds, and sunflower seeds.
Pork
Pork is a much-loved meat by many people, and it is very rich in protein, containing 27g of protein per 100g of pork. This makes pork an excellent source of high-quality protein which would be extremely helpful in allowing you to achieve your daily protein goal. However, pork is relatively high in calories, with 242 calories per 100g, making it good for someone who is bulking but not as good for someone who is cutting.
Beans & Pulses
Beans such as pinto beans are very high in protein. Pinto beans contain 21g of protein per 100g, making them a rich source of protein. Other high-protein beans include kidney beans (24g per 100g), cranberry beans (23g per 100g), or split peas (25g per 100g).
Additionally, pulses are also an amazing source of rich protein. For example, green peas contain 8.4g of protein per 100g, making them a relatively good source of protein. Other examples include red kidney beans (8.3g per 100g) or yellow split peas (8.4g per 100g).
Summary
In this article, we have discussed which 9 foods are the richest in protein. These foods were:
I hope you have found the information in this article useful and I hope any questions you had have been answered. Thank you for reading, please come back soon.
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