High-Protein Foods
Here is we are going to discuss high protein foods. If you don't subscribe to our YouTube channel please subscribe now health care mind

These protein-rich foods are essential for building muscle and aiding recovery

Whatever your aim is when it comes to fitness, the hard work doesn’t end when you leave the gym or step through your front door after a run or cycle. If you’re not backing up your exercise with a similar level of commitment in the kitchen, you’re going to find it very hard to get the results you want.

However, it is more than possible to get all your protein from natural foods, and it’s preferable too because – unlike supplements – food also contains a whole load of other nutritional goodies alongside protein, like vitamins, minerals and fibre. To help you get all the protein you need from food, we’ve provided an extensive list of high-protein foods. We’ve started with a complete list ranked by their protein content per 100g, then broken up the list into food groups – meat, seafood, meat alternatives, eggs and dairy, and nuts, seeds and legumes. Have at it.


Turkey

Protein content: 30g

A turkey supper shouldn’t just be for Christmas: the festive bird contains more protein per gram than most other meats including its greatest feathered rival – chicken.

Chicken

Protein content: 24g

The classic lean protein source. Chicken contains vast amounts of protein while being very low in fat, especially if you opt for skinless breasts.

Beef

Protein content: 20-24g

Different cuts have different levels of protein but you can rely on beef to bring in plenty of muscle fuel in whatever form you take it. Opt for leaner cuts to avoid eating too much saturated fat.

Lamb

Protein content: 20g

Those sweet little lambs you see frolicking in the fields every spring? They’re also excellent sources of protein. That’s how Mary got so hench.

Pork loin

Protein content: 17-20g

Pork comes in all manner of glorious varieties, but if you’re eating it to increase your protein intake stick to the stuff at the healthier end of the scale, which is pork loin, not pigs in blankets (around 15g of protein per 100g, if you’re wondering).

Tuna steak

Protein content: 32g

The “chicken of the sea” is rich in omega 3 fatty acids, among other valuable nutrients, as well as protein. It’s far more meaty and flavoursome than the canned version

Canned tuna

Protein content: 25g

A cupboard well-stocked with tuna canned in spring water will see you through all manner of hardships. It’s packed with protein and virtually fat-free.

Salmon

Protein content: 24g

As well as plenty of protein, the pink flesh of salmon contains loads of omega 3 fatty acids that make it great for a range of things from eye health to reducing the risk of heart disease.

Sardines

Protein content: 21g

This fish is remarkably cheap if you buy the canned kind and it contains omega 3 fats as well last protein. Make sardines your new favourite toast topping.

Cod

Protein content: 20g

This fish is low in fat, but full of flavour. Naturally we’d advise avoiding battered versions due to the extra fat they contain.

Mackerel

Protein content: 20g

Both the fillet and canned versions of this oily fish are great picks for a quick and tasty protein hit. Try not to pair them with chips, though, or you’ll blow your daily salt intake out of the water.