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List of High Protein Foods
A high protein diet is great for packing on extra muscle. To make sure your diet is full of muscle-building protein, it’s very important to consider which protein-rich foods you should be eating during your daily eating routine. To help you choose the best high-protein foods for your diet, we’ve compiled a list of the most high-protein foods you can find in your grocery store.
You’ll notice that the list contains a wide variety of protein-rich foods. This is done on purpose so you can compare recipes and have more options to add to your daily diet.
The list:
(All food estimates are based on a standard single serving)
Peanut butter (2 tbsp.)
protein – 8 g
Calories – 188
fat – 16 g
Raw almonds (19 shekels)
protein – 7 g
Calories – 180
fat – 14 g
Almond butter (1 tbsp.)
protein – 2 g
Calories – 101
fat – 9 g
Skinless chicken breasts (1 cup)
protein – 38 g
Calories – 258
Fat- 10.4
Ground beef (90% lean, 3 oz)
protein – 23 g
Calories – 182
fat – 9 g
Ground turkey (3 oz)
protein – 22 g
Calories – 193
fat – 11 g
Salmon (half fillet)
protein – 39 g
Calories – 367
fat – 22 g
Tuna (canned, 1 cup)
protein – 39 g
Calories – 179
fat – 1 g
Deli turkey (1 oz)
protein – 4 g
Calories – 31
fat – 1 g
Research:
High protein foods vary widely in protein, fat and calories per serving. Some of the best high protein foods are high in fat; However, it’s important to note that not all fats are bad for you, and some can be beneficial to your diet – even if weight loss is your priority. Almonds, for example, are rich in omega-3 fatty acids, but low in saturated fat.
Overall, if you’re looking for an effective way to increase your protein intake while keeping calories and fat to a minimum, fish and lean meats are a viable option. Canned tuna (keeping the mayo) tops the list as the most effective protein source. Skinless chicken breast, deli turkey, ground turkey, and lean ground beef are very effective high protein foods.
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