LIST OF HIGH PROTEIN FOODS
This list of high protein foods is designed for optimum nutrition and good health.
You'll notice that, although the fat count is included, there's no listing for saturated fat. This is because the high protein foods included below are low in saturated fat.
For example, there's no red meat on this list of high protein foods. The reason is simple. Red meat is generally high in saturated fat and has also been shown to increase inflammation, which can cause pain, suffering and numerous health problems.
List of High Protein Foods
BEANS
| FOOD |
AMOUNT |
CALORIES
|
PROTEIN
|
CARBS
|
FAT
|
|
Black beans
|
1/2 cup cooked
|
113
|
7.6
|
20.4
|
.5
|
|
Garbanzo (chickpeas)
|
1/2 cup cooked
|
134
|
7.3
|
22.5
|
2.1
|
|
Kidney beans
|
1/2 cup cooked
|
112
|
7.6
|
20.1
|
.4
|
|
Lentil beans
|
1/2 cup cooked
|
115
|
8.9
|
19.9
|
.4
|
|
Lima beans
|
1/2 cup cooked
|
108
|
7.3
|
19.6
|
.4
|
|
Navy beans
|
1/2 cup cooked
|
129
|
7.9
|
24.0
|
.5
|
|
Soybeans (edamame)
|
1/2 cup cooked
|
127
|
11.1
|
10.0
|
5.8
|
|
Tofu
|
1/2 cup fresh
|
94
|
10.0
|
2.3
|
5.9
|
DAIRY
|
FOOD
|
AMOUNT
|
CALORIES
|
PROTEIN
|
CARBS
|
FAT
|
|
Cheddar cheese
|
1 ounce
|
114
|
7.1
|
.4
|
9.4
|
|
Cottage cheese
|
1/2 cup
|
110
|
14.0
|
3.1
|
5.0
|
|
Cottage cheese, lowfat
|
1/2 cup
|
90
|
16.0
|
3.0
|
1.0
|
|
Egg
|
1 large
|
75
|
6.3
|
0
|
5.0
|
|
Milk, lowfat
|
1 cup
|
121
|
8.1
|
11.7
|
4.7
|
|
Milk, skim
|
1 cup
|
86
|
8.4
|
11.8
|
.4
|
|
Muenster cheese
|
1 ounce
|
104
|
6.7
|
.3
|
8.5
|
|
Swiss cheese
|
1 ounce
|
107
|
8.1
|
1.0
|
7.8
|
|
Yogurt, lowfat
|
1 cup
|
144
|
11.9
|
16
|
3.5
|
|
Yogurt, nonfat
|
1 cup
|
127
|
13.0
|
17.4
|
.4
|
FISH
|
FOOD
|
AMOUNT
|
CALORIES
|
PROTEIN
|
CARBS
|
FAT
|
|
Anchovies, in water
|
1 ounce
|
37
|
5.8
|
0
|
1.4
|
|
Halibut
|
3 ounces
|
93
|
17.7
|
0
|
2.0
|
|
Mackerel
|
3 ounces
|
180
|
15.8
|
0
|
11.8
|
|
Salmon
|
3 ounces
|
121
|
16.9
|
0
|
5.4
|
|
Sardines, in water
|
1 can
|
130
|
22.0
|
0
|
5.0
|
|
Tuna, tongol
|
1/4 cup
|
70
|
16.0
|
0
|
0
|
GRAINS
|
FOOD
|
AMOUNT
|
CALORIES
|
PROTEIN
|
CARBS
|
FAT
|
|
Oatmeal, rough cut
|
1 cup
|
145
|
6.0
|
25.2
|
2.4
|
|
Pancake, buckwheat
|
1 4" diameter
|
54
|
1.8
|
6.4
|
2.2
|
|
Pancake, whole wheat
|
1 4" diameter
|
74
|
3.4
|
8.8
|
3.2
|
|
Popcorn, dry
|
1 cup
|
54
|
1.8
|
10.7
|
.7
|
|
Rice, brown, cooked
|
1/2 cup
|
108
|
2.4
|
22.8
|
.8
|
|
Rye bread
|
1 slice
|
56
|
2.1
|
12
|
.3
|
|
Whole wheat bread
|
1 slice
|
56
|
2.4
|
11
|
.7
|
POULTRY
|
FOOD
|
AMOUNT
|
CALORIES
|
PROTEIN
|
CARBS
|
FAT
|
|
Chicken breast
|
4 ounces
|
193
|
29.3
|
0
|
7.6
|
|
Chicken, light meat, no skin
|
4 ounces
|
196
|
35.1
|
0
|
5.1
|
|
Chicken, dark meat, no skin
|
4 ounces
|
232
|
31.0
|
0
|
5.1
|
|
Turkey, light meat, no skin
|
4 ounces
|
178
|
33.9
|
0
|
3.7
|
|
Turkey, dark meat, no skin
|
4 ounces
|
212
|
32.4
|
0
|
8.2
|
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