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High Protein Foods: 36 Meat & Plant-Based Sources

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High Protein Foods: 36 Meat & Plant-Based Sources

High protein foods can come from animal sources (like meat, fish, eggs, milk, cheese, and yogurt) or plant-based sources (like peas, soy, beans and grains). Animal protein tends to be higher in protein in comparison to plant-based sources of protein, and also have a high biological value, as these proteins are better quality and are more readily available to be absorbed by the body at High Protein Foods: 36 Meat & Plant-Based Sources.

Plant-based foods can also be great sources of protein, however, and can be added to a balanced diet to ensure optimal functioning of the body. High-protein plant-based foods are staples in vegetarian and vegan diets at High Protein Foods: 36 Meat & Plant-Based Sources.

Protein is essential for many mechanisms within the body, such as cellular growth, repair, and maintenance of muscles, tissues, and organs, as well as hormone production at High Protein Foods: 36 Meat & Plant-Based Sources.

Meat protein and other animal-based sources

The following table indicates the quantity of protein per 100 grams of the listed food:

Food Protein per 100 g Calories per 100g
1. Chicken 32.8 g 148 cal
2. Beef 26.4 g 163 cal
3. Pork (loin) 22.2 g 131 cal
4. Duck 19.3 g 133 cal
5. Quail 22.1 g 119 cal
6. Rabbit 20.3 g 117 cal
7. Cheese  26 g 316 cal
8. Skinless salmon, fresh and raw  19.3 g 170 cal
9. Fresh tuna 25.7 g 118 cal
10. Raw salted cod 29 g 136 cal
11. Fish (all types) 19.2 g 109 cal
12. Eggs 13 g 149 cal
13. Yogurt 4.1 g 54 cal
14. Milk 3.3 g 47 cal
15. Kefir 5.5 g 44 cal
16. Shrimp 17.6 g 77 cal
17. Cooked crab 18.5 g 83 cal
18. Mussels 24 g 172 cal
19. Ham 25 g 215 cal

Protein intake after physical activity is important as it helps to prevent lesions and helps muscle recovery and growth at High Protein Foods: 36 Meat & Plant-Based Sources.

Plant-based protein sources

It is especially important to incorporate high-protein vegetables into vegetarian diets in order to ensure the adequate intake of amino acids. This helps to maintain muscle, cell, and hormone production. Check-out the following table to see which plant-based food sources contain high amounts of protein at High Protein Foods: 36 Meat & Plant-Based Sources:

Foods Protein per 100 g Calories per 100g
20. Soy 12.5 g 140 cal
21. Quinoa 12.0 g 335 cal
22. Buckwheat 11.0 g 366 cal
23. Millet seeds 11.8 g 360 cal
24. Lentils 9.1 g 108 cal
25. Tofu 8.5 g 76 cal
26. Beans 6.6 g 91 cal
27. Peas 6.2 g 63 cal
28. Cooked rice 2.5 g 127 cal
29. Flaxseeds 14.1 g 495 cal
30. Sesame seeds 21.2 g 584 cal
31. Chickpeas 21.2 g 355 cal
32. Peanuts 25.4 g 589 cal
33. Walnuts 16.7 g 699 cal
34. Hazelnuts 14 g 689 cal
35. Almonds 21.6 g 643 cal
36. Brazil nuts 14.5 g 643 cal

How to enhance absorption of plant-based protein

For those on a vegetarian or vegan diet, in order to ensure adequate intake of high-quality protein, high-protein plant sources should be combined with foods that promote absorption of protein in the digestive system. Some examples of food combinations are at High Protein Foods: 36 Meat & Plant-Based Sources:

  • Rice and beans (any type)
  • Peas and corn seeds
  • Lentils and buckwheat
  • Quinoa and corn
  • Brown rice and red beans

These food combinations and a varied diet are important to maintain the body’s growth and proper functioning in those who do not ingest animal protein. In the case of lacto-ovo vegetarians, their diets can additionally include protein that comes from eggs, milk, and other dairy products at High Protein Foods: 36 Meat & Plant-Based Sources.

Achieving a high-protein diet

When attempting to consume a high-protein diet, you are advised ot have 1.1 to 1.5 grams of protein for every kilogram of body weight per day. The exact quantity that needs to consumed should be calculated by a registered dietitian, as recommended protein amounts will vary from person to person. Your adequate amount depends on your age, gender, physical activity, health history and your current health status at High Protein Foods: 36 Meat & Plant-Based Sources.

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Exercises that encourage muscular hypertrophy should be paired with this diet in order to achieve both weight loss and muscle gain. See the workouts you should be doing at home and check out our ideas for building muscle. 36 Meat and Plant-Based Sources of High Protein Foods.

Are there foods that are rich in protein but low in fat?

All plant-based foods (except for nuts) mentioned in the table above are rich in protein and low in fat. On the other hand, animal-based foods that are low in fat and rich in protein can include low-fat meat like chicken breast (skinless), egg whites, and low-fat fish, like cod fish at High Protein Foods: 36 Meat & Plant-Based Sources.