The list of high protein foods below can help those of you wanting to lose body fat, gain muscle mass or muscle tone, aid recovery after exercise, or for those of you purely adding to your well-balanced diet. An all-round healthy diet is always the best way to go.
Quantity | Protein | Fat | Saturated fat | Carbohydrate | Calories | Protein/100g | |
---|---|---|---|---|---|---|---|
Red Meat | |||||||
Beef | |||||||
Top Sirloin Steak | 85g | 25.8g | 5.3g | 2g | 0 | 158 | 30g |
T-Bone Steak | 85g | 23.2g | 7.6g | 3g | 0 | 168 | 27g |
Lean fillet steak | 28g | 5.9g | 2g | 2g | 0 | 42 | 21g |
Lean minced beef | 85g | 24.8g | 6.4g | 2.9g | 0 | 164 | 29.2g |
Veal Loin | 85 | 22g | 5.8g | 2.2g | 0 | 146 | 25.8g |
Pork | |||||||
Pork loin | 85g | 24.3g | 8.2g | 3g | 0 | 178 | 28.6g |
Ground Pork | 112g | 20g | 16g | 6g | 0 | 230 | 22.4g |
Sliced Ham | 28g | 4.6g | 2.4g | 0.8g | 1.1g | 46 | 16.4g |
Centre cut bacon | 15g | 7g | 4.5g | 1.5g | 0 | 70 | 45g |
White Meat | |||||||
Chicken | |||||||
Chicken Breast | 140g | 43g | 5g | 1.4g | 0 | 231 | 30.7g |
Chicken Thigh (skinless) | 52g | 13.5g | 5.7g | 1.6g | 109 | 26g | |
Chicken wing (with skin) | 34g | 9.1g | 6.6g | 1.9g | 0 | 99 | 27g |
Turkey | |||||||
Turkey Breast | 43g | 7.3g | 0.7g | 0.1g | 1.8g | 45 | 17g |
Boneless Turkey thigh (skinless) | 113g | 23g | 2.5g | 1g | 120 | 20.4g | |
Turkey wing (with skin) | 24g | 6.6g | 27.5g | 3g | 0.8g | 0 | 55g |
Offal | |||||||
Kidneys (lamb) | 85g | 20 | 3.1g | 1g | 0.8g | 116 | 23.5g |
Kidneys (beef) | 85g | 23.2g | 4.0g | 0.9g | 0g | 134 | 27.3g |
Liver (lamb) | 85g | 21.7g | 10.8g | 4.2g | 3.2g | 202 | 25.5g |
Liver (beef) | 85g | 22.5g | 4.0g | 0.1g | 4.4g | 149 | 26.4g |
Chicken (liver) | 85g | 20.5g | 5.5g | 1.74g | 0.7g | 140 | 24.1g |
Fish | |||||||
Salmon Fillet | 178g | 39.3g | 22g | 4.5g | 0 | 367 | 22g |
Canned Salmon | 85g | 16.8g | 5.1g | 1.3g | 0 | 118 | 19.8g |
Tuna Steak | 85g | 25.5g | 1g | 0.3g | 0 | 118 | 30g |
Tuna canned | 165g | 42.1g | 1.4g | 0.4g | 0 | 191 | 25.5g |
Mackerel fillet | 88g | 21g | 15.7g | 3.7g | 0 | 231 | 24g |
Mackerel canned | 190g | 44.1g | 21g | 3.5g | 0 | 296 | 23.2g |
Trout fillet | 71g | 17.2g | 5.1g | 1.5g | 0 | 120 | 24.2g |
Cod fillet | 180g | 41.1g | 1.5g | 0.3g | 0 | 189 | 22.8g |
Halibut fillet | 159g | 42.9g | 4.7g | 0.7g | 0 | 223 | 27g |
Prawns | 28g | 4.8g | 0.3g | 0 | 0 | 22 | 17.1g |
Mussels | 85g | 20.2g | 3.8g | 0.7g | 6.3g | 146 | 23.8g |
Nuts | |||||||
Almonds | 28.3g | 6g | 14g | 1.1g | 6.1g | 163 | 21.2g |
Dry roasted peanuts | 28.3g | 6.7g | 14.1g | 2.0g | 6.1g | 166 | 23.7g |
Cashew nuts | 28.3g | 5.2g | 12.4g | 2.2g | 8.5g | 156 | 18.4g |
Pecans | 28.3g | 2.6g | 20.4g | 1.7g | 3.9g | 196 | 9.2g |
Walnuts | 28g | 4.3g | 18.3g | 1.7g | 3.8g | 183 | 15.4g |
Pistachio | 28g | 7.4g | 16g | 2g | 10g | 199 | 26.4g |
Seeds | |||||||
Sunflower | 46g | 9.6g | 23.7g | 2g | 9.2g | 269 | 20.9g |
Pumpkin seeds | 10g | 2.7g | 4.5g | 0g | 1.g | 57 | 27g |
Flax seeds | 26.6g | 6g | 9g | 1g | 9g | 140 | 22.6g |
Sesame seeds | 9g | 1.6g | 4.5g | 0.6g | 2.1g | 52 | 17.8g |
Chia seeds | 28.3g | 4.4g | 8.7g | 0.9g | 12.4g | 139 | 15.5g |
Linseed | 10g | 2.2g | 3.2g | 1.8g | 46 | 22g | |
Cumin seeds | 21g | 4g | 5g | 0g | 9g | 16 | 19g |
Poppy seeds | 17.6g | 3.2g | 7.8g | 0.8g | 4.2g | 94 | 18.2g |
Fennel seed | 20g | 3.0g | 3.0g | 0g | 10g | 70 | 15g |
Dairy and eggs | |||||||
Hard boiled egg (large) | 50g | 6.3g | 5.3g | 1.6g | 0.6g | 78 | 12.6g |
Cheddar cheese | 28g | 7g | 9.3g | 5.9g | 0.4g | 113 | 25g |
Cottage cheese | 113g | 15.5g | 2.2g | 1.4g | 4.1g | 102 | 13.7g |
Milk (semi skimmed) | 1 fl oz 30g | 0.9g | 0.3g | 0 | 1.5g | 15 | 2.9g |
Milk (skimmed) | 1 fl oz 30g | 0.9g | 0 | 0 | 1.5g | 11 | 2.9g |