List of Higher Protein Foods

Azexas
Azexas Posts: 4,334 Member
edited November 13 in Food and Nutrition
If you are looking to add a little more protein to your diet you can try adding in some of these foods to help. YMMV on protein content depending on brand and serving size, but this at least a step in the right direction.

Snacks:
• Beef Jerky
• Peanut Butter
• Mixed nuts
• Pumpkin Seeds
• Roasted Soy nuts
• Canned Tuna Fish

“Main course meats”:
• Chicken breast
• Tuna
• Roast Beef
• Turkey Breast
• Salmon
• Tilapia

Dairy Isle:
• Eggs
• 2% Milk
• Soy Milk
• Swiss Cheese
• Cottage Cheese
• Greek Yogurt

Vegetables
• Sun dried tomatoes (8G- who knew!)
• Spinach
• Broccoli
• Artichoke

This list is meant to be expanded on, so if you have any suggestions feel free to add them!
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Replies

  • aledba
    aledba Posts: 564 Member
    Mushrooms! 3.1 grams of protein/100 grams
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    String cheese
    Edamame
    Black beans
    Shrimp
  • Azexas
    Azexas Posts: 4,334 Member
    diannethegeek wrote: »
    Shrimp

    I didn't think Shrimp would have that much protein- but for 100G of Shrimp you get 24G of protein. That's amazing!
  • RodaRose
    RodaRose Posts: 9,562 Member
    Pork chops, Ham.
    Kale, Spinach.
  • airbent
    airbent Posts: 150 Member
    Pepperoni is a cheaper alternative snack to beef jerky, and the turkey pepperoni is a low cal option.
  • coryrood
    coryrood Posts: 100 Member
    edited August 2015
    Many of your snacks are high fat not high protein.
  • Azexas
    Azexas Posts: 4,334 Member
    coryrood wrote: »
    Many of your snacks are high fat not high protein.

    Beef Jerky - 10G protein
    • Peanut Butter 8G
    • Mixed nuts- 12G
    • Pumpkin Seeds- 14G
    • Roasted Soy nuts -11G
    • Canned Tuna Fish- 25G

    I was only focusing on protein- not on fat.
  • aliali819
    aliali819 Posts: 19 Member
    Canned tuna is the best source of protein it's quick to prep and has 30g in the whole can
  • Azexas
    Azexas Posts: 4,334 Member
    coryrood wrote: »
    Azexas wrote: »
    coryrood wrote: »
    Many of your snacks are high fat not high protein.

    Beef Jerky - 10G protein
    • Peanut Butter 8G
    • Mixed nuts- 12G
    • Pumpkin Seeds- 14G
    • Roasted Soy nuts -11G
    • Canned Tuna Fish- 25G

    I was only focusing on protein- not on fat.

    And oatmeal has 5g of protein. Doubt you'll find anyone that wouldn't call it a high carb. For it to be high anything the majority of its calories need to come from that macro.anything nut related can't accomplish this.

    I said higher protein, I didn't also say low fat/low carb or anything from that nature. Your opinion has been noted.
  • Azexas
    Azexas Posts: 4,334 Member
    I'm also going to add PB2 to the list. 45 calories yields 5G of protein.
  • arditarose
    arditarose Posts: 15,573 Member
    Azexas wrote: »
    diannethegeek wrote: »
    Shrimp

    I didn't think Shrimp would have that much protein- but for 100G of Shrimp you get 24G of protein. That's amazing!

    Yeah I had shrimp taco salad tonight! Definitely helped me hit my protein goal and didn't break the calorie bank.
  • fraserkr
    fraserkr Posts: 110 Member
    aliali819 wrote: »
    Canned tuna is the best source of protein it's quick to prep and has 30g in the whole can
    what size can?
  • Azexas
    Azexas Posts: 4,334 Member
    fraserkr wrote: »
    aliali819 wrote: »
    Canned tuna is the best source of protein it's quick to prep and has 30g in the whole can
    what size can?

    3oz of tuna will yield about 25G of protein. I'm not sure if it is the same as a 3oz can of tuna though. When I get home I will see what my cans say in my pantry.
  • sixxpoint
    sixxpoint Posts: 3,529 Member
    • Poultry
    • Pork
    • Beef & veal
    • Game meats (rabbit, venison, etc)
    • Cottage cheese
    • Cheese
    • Sausages
    • Jerky
    • Sashimi
    • Seafood & Shellfish
    • Canned Fish
    • Caviar
    • Wasabi peas
    • Edamame
    • Beans, lentils, legumes
    • Eggs
    • Greek yogurt
    • Milk
    • Nuts & seeds
    • Nut & seed butters
    • Mushrooms
    • Liver & other organ meats
    • Fermented soy
    • Protein powder (Whey & Casein)
    • Tofu
  • Azexas
    Azexas Posts: 4,334 Member
    Thank you @sixxpoint . I had a feeling you would show up with an awesome list :)
  • fraserkr
    fraserkr Posts: 110 Member
    Kratos Protein Beef Bars (various flavors) are fairly tasty. Per the company
    "Low Calorie
    Low Sodium
    100% Lean Beef
    15 Grams of Protein
    Gluten Free
    Sugar Free
    No Trans Fat
    No MSG or Nitrites
    1 Carb
    Nut Free
    Lactose Free
    2 Grams of Fat
    Paleo Friendly"
  • jgnatca
    jgnatca Posts: 14,464 Member
    Did tofu make the list yet? How about pork? And hummus. I have hummus with crackers nearly every day.
  • spazztazztic
    spazztazztic Posts: 39 Member
    I love hummus and baby carrots for snack mmmm
  • Azexas
    Azexas Posts: 4,334 Member
    - Quinoa
    - Black beans
    - Seitan


    Just adding to the list a little bit :)
  • Azexas
    Azexas Posts: 4,334 Member
    fraserkr wrote: »
    aliali819 wrote: »
    Canned tuna is the best source of protein it's quick to prep and has 30g in the whole can
    what size can?

    So the protein in the tuna cans I have at home are the Bumble Bee Solid White Albacore which is a 5oz can and yields 26G of protein and 120calories for the whole can.
  • czechgirl10
    czechgirl10 Posts: 1 Member
    Any thoughts on broccoli and quinoa?
    I never seem to hit my protein goals and here in Prague finding peanut butter with peanuts as the only ingredient is impossible. So is kale :-/
  • NewLIFEstyle4ME
    NewLIFEstyle4ME Posts: 4,440 Member
    Bump=fabulous post!
  • jgnatca
    jgnatca Posts: 14,464 Member
    I wouldn't put broccoli up there on the protein list (2.8 g per 100g). Quinoa is a little better at 14g. Compare that to chicken breast, 31g.
  • Azexas
    Azexas Posts: 4,334 Member
    edited August 2015
    On vegetables - broccoli was one that has a higher protein than most I could think of. The protein in broccoli makes up about 8% of the calorie count. (The rest is pretty much carbs)

    For roughly 30 calories getting almost 3G protein isn't terrible.
  • tanyajean12
    tanyajean12 Posts: 3 Member
    Greek yogurt! Fat free, low fat, or full fat! Lots of protein!
  • robertw486
    robertw486 Posts: 2,399 Member
    I'll be making notes from this thread. Other than the Greek yogurt and cottage cheese, the issue I have is finding the sources of high protein that are also lower in fat and/or carbs.


    PB2 and the sun dried tomatoes are real eye openers!
  • coffeebean1988
    coffeebean1988 Posts: 15 Member
    Egg white, tofu and a cod filet helped me reach my goal today! (And then some!)
  • katrinaalvarez85ka
    katrinaalvarez85ka Posts: 4 Member
    I'll take the egg white and tofu
  • jadowns
    jadowns Posts: 167 Member
    Thank you!
This discussion has been closed.

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