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Albacore Tuna Almonds Anchovies Bacon Beef Black Beans Buckwheat Buffalo Canned Tuna Cashews Catfish Caviar Cheddar Cheese Chicken Breast Chickpeas Cod Crab Duck Edamame Eggs Flaxseeds Greek Yogurt Halibut Ham Hemp Seeds Lamb Lentils Lobster Mackerel Milk Mussels Octopus Oysters Peanut Butter Peanuts Pistachios Pork Pumpkin Seeds Quinoa Rabbit Rainbow Trout Salmon Sardines Scallops Shrimp Soy Milk Soybeans Squid Steak Sunflower Seeds Tempeh Tofu Turkey Breast Venison Walnuts Whey Protein Whitefish Yogurt Zucchini
High-protein foods are essential for the body as they help in building and repairing tissues, creating enzymes and hormones, and boosting immunity. Consuming a diet rich in high-protein foods can also aid in weight loss and muscle gain by keeping you satiated for longer and increasing your metabolic rate. Here, we will explore some of the best high-protein foods that you can incorporate into your diet.
Animal-Based High-Protein Foods
These types of foods are considered complete proteins because they contain all nine essential amino acids that the body cannot produce on its own. They are also rich in various other nutrients.
Lean Meats
Lean meats such as chicken, turkey, and lean cuts of pork or beef are excellent sources of high-quality protein. A 3-ounce serving of chicken breast, for example, provides about 26 grams of protein. Besides, these meats are also low in fat and calories, making them a good choice for those trying to lose weight or maintain a healthy weight.
Fish
Fish is another great source of animal-based protein. Fatty fish like salmon, mackerel, and tuna are not only high in protein but also rich in heart-healthy omega-3 fatty acids. A 3-ounce serving of salmon provides around 22 grams of protein.
Dairy Products
Dairy products like milk, cheese, and yogurt are packed with protein. They also provide a good amount of calcium and other essential nutrients. Greek yogurt, in particular, is a protein powerhouse with around 20 grams of protein per cup.
Plant-Based High-Protein Foods
For vegetarians, vegans, or those looking to reduce their meat intake, there are plenty of plant-based foods that are high in protein.
Legumes
Legumes, including beans, lentils, and chickpeas, are excellent sources of plant-based protein. A cup of cooked lentils, for example, provides about 18 grams of protein. They are also high in fiber and a good source of iron.
Nuts and Seeds
Nuts and seeds are another good source of plant-based protein. Almonds, peanuts, sunflower seeds, and chia seeds are among the highest in protein. In addition to protein, they also provide a good amount of healthy fats and fiber.
Quinoa and Other Whole Grains
Quinoa is a complete protein, meaning it contains all nine essential amino acids. One cup of cooked quinoa provides about 8 grams of protein. Other whole grains like brown rice, oats, and barley also provide a decent amount of protein.
In conclusion, there are plenty of high-protein foods to choose from, whether you eat meat or follow a plant-based diet. Incorporating a variety of these foods into your diet can help ensure you get a good balance of nutrients while also meeting your protein needs.