High quality protein is a key nutrient for muscle growth and repair. Pump up your protein knowledge with our high protein foods list. Here we offer an overview of animal-based foods high in protein – vegetarian and vegan sources of protein are also included, so there is something for everyone. Haaving said that, there are of course many more great protein sources in addition to this list.
| Food | average nutritional values | ||||
|---|---|---|---|---|---|
| Meat | Amount | Protein (g) | Carbohydrates (g) | Fat (g) | Energy (kcal) |
| Beef Steak (grilled) | 100 g | 29,1 | 0 | 8 | 188 |
| Chicken Breast (grilled, without skin) | 100 g | 29,5 | 0 | 1,9 | 135 |
| Turkey Breast Fillet (grilled) | 100 g | 35 | 0 | 1,7 | 155 |
| Beef Jerky | 100 g | 39 | 21,5 | 5 | 296 |
| Eggs | Amount | Protein (g) | Carbohydrates (g) | Fat (g) | Energy (kcal) |
| Eggs | 1 large egg | 7 | 1 | 6 | 82 |
| Fish and Seafood | Amount | Protein (g) | Carbohydrates (g) | Fat (g) | Energy (kcal) |
| Cod Fillet (steamed) | 100 g | 22,8 | 0 | 0,8 | 98 |
| Salmon Fillet (grilled) | 100 g | 24,6 | 0 | 15,6 | 239 |
| King Prawns (cooked in water) | 100 g | 16,2 | 0 | 0,4 | 68 |
| Canned Tuna (in spring water) | 100 g | 23,5 | 0 | 0,6 | 99 |
| Dairy | Amount | Protein (g) | Carbohydrates (g) | Fat (g) | Energy (kcal) |
| Milk, semi-skimmed | 100 ml | 3,5 | 4,7 | 1,7 | 46 |
| Yogurt, low fat, plain | 100 g | 5,0 | 6,9 | 1,5 | 61 |
| Greek Yogurt, plain (0 % fat) | 100 g | 10,2 | 3,6 | 0,2 | 58 |
| Quark, plain (0 % fat) | 100 g | 12,5 | 3,8 | 0,3 | 68 |
| Cottage Cheese | 100 g | 9,4 | 5,9 | 3,1 | 103 |
| Mozzarella | 100 g | 18,6 | 0 | 20,3 | 257 |
| Feta | 100 g | 15,6 | 1,5 | 20,2 | 250 |
| Beans and pulses | Amount | Protein (g) | Carbohydrates (g) | Fat (g) | Energy (kcal) |
| Lentils | 100 g (cooked) | 8,8 | 16,9 | 0,7 | 105 |
| Chickpeas | 100 g (cooked) | 7,2 | 16,1 | 2,9 | 115 |
| Kidney Beans | 100 g (cooked) | 6,9 | 15,7 | 0,6 | 92 |
| Soy products | Amount | Protein (g) | Carbohydrates (g) | Fat (g) | Energy (kcal) |
| Soy drink, plain | 100 ml | 3,3 | 3 | 1,9 | 44 |
| Tofu, raw | 100 g | 8,1 | 2,2 | 4,8 | 76 |
| Nuts and Peanuts | Amount | Protein (g) | Carbohydrates (g) | Fat (g) | Energy (kcal) |
| Peanut Butter (natural) | 100 g | 24,9 | 7,7 | 53 | 606 |
| Cashew Nuts | 100 g | 18,2 | 26,9 | 43,9 | 583 |
| Almonds | 100 g | 20,9 | 7,5 | 53 | 596 |
| Pseudocereals | Amount | Protein (g) | Carbohydrates (g) | Fat (g) | Energy (kcal) |
| Quinoa | 100 g (dried weight) | 13,8 | 62,5 | 5,0 | 360 |
| Others | Amount | Protein (g) | Carbohydrates (g) | Fat (g) | Energy (kcal) |
| Quom, Fillet style | 100 g | 11,5 | 4,0 | 1,5 | 86 |
| Sports Nutrition Products | Amount | Protein (g) | Carbohydrates (g) | Fat (g) | Energy (kcal) |
| Dymatize® ISO 100 HYDROLYZED, Banana | 100 g | 83 | 7,2 | 0,4 | 367 |
| Dymatize® ELITE PROTEIN BAR, Coffee Chocolate | 1 bar (70g) | 22 | 21 | 6,3 | 218 |
Nutritional values: Nutritics Nutrition Analysis, UK, Feb 2017
Author: Corinne Mäder Reinhard, Senior Sports Nutrition Manager Active Nutrition International. She holds an International Olympic Committee postgraduate Diploma in Sports Nutrition and is a certified Sports Nutritionist from the International Society of Sports Nutrition.
