Proteins are made up of amino acids and are used by the body to maintain, repair, and build tissues, including muscles and other organ systems. Stressing a muscle through daily activity, aerobic exercise, or resistance training breaks down its muscle fibers. These muscle fibers must then be repaired. In order for repair to take place, the body must have all the amino acids required to synthesize muscle proteins. Therefore, proper daily protein intake with high protein foods is essential to maintaining a healthy level of muscle mass. For more information on protein, see EMG’s What is Protein article.
Protein Sources
The following table provides foods high in protein including their quality and quantity. This high protein foods list is categorized by food types: animal based foods and non-animal based foods.
Animal Protein Sources
There are two distinct food sources that provide protein: animal sources and non-animal sources. Animal sources, such as meat, dairy, and eggs, are generally complete proteins, meaning they provide all necessary essential amino acids. Even though animal sources are complete proteins, animal proteins should be consumed in moderation due to higher levels of saturated fats and cholesterol.
Non-Animal Protein Sources
Non-animal protein sources generally provide inadequate amounts of one or more essential amino acids and therefore are called incomplete proteins. Nevertheless, there are non-animal food sources, including quinoa and soybeans, which provide a complete profile of amino acids. Additionally, combining two or more non-animal protein sources can be used to provide a complete protein source.
A well-balanced diet incorporating grains, beans, nuts, seeds, and vegetables can easily provide adequate protein and all the essential amino acids. Check out the following high protein foods list for ratings of protein quality and the amount of serving size needed for 20 grams of protein.
High Protein Foods List
Animal Products |
|
Quantity required for 20g |
| Meats | ||
| Beef |
Excellent |
3 oz. |
| Pork |
Excellent |
3 oz. |
| Lamb |
Excellent |
3 oz. |
| Veal |
Excellent |
3 oz. |
| Chicken |
Excellent |
3 oz. |
| Turkey |
Excellent |
3 oz. |
| Eggs & Diary | ||
| Eggs |
Excellent |
3 large eggs |
| Milk |
Excellent |
20 oz. (2 ½ cups) |
| Yogurt |
Excellent |
12 oz. (1 ½ cups) |
| Cheese |
Excellent |
3 oz. |
| Seafood | ||
| Cod |
Excellent |
3 oz. |
| Flounder |
Excellent |
3 oz. |
| Halibut |
Excellent |
3 oz. |
| Salmon |
Excellent |
3 oz. |
| Sea Bass |
Excellent |
3 oz. |
| Trout |
Excellent |
3 oz. |
| Tuna |
Excellent |
3 oz. |
| Lobster |
Excellent |
3 oz. |
| Clams |
Excellent |
3 oz. |
| Shrimp |
Excellent |
3 oz. |
Non-Animal Products |
Quality of Protein |
Quantity required for 20g |
| Grains | ||
| Brown rice |
Good |
3-4 cups (cooked); 1 cups (uncooked) |
| Quinoa |
Excellent |
2 ½ cups (cooked); cups (uncooked) |
| Wheat germ |
Excellent |
¾ cup |
| Wild rice |
Good |
3 cups (cooked); cups (uncooked) |
| Beans/Peas | ||
| Black beans |
Excellent |
1 cups (cooked); ½ cup (uncooked) |
| Chickpeas |
Excellent |
1 cups (cooked); ½ cup (uncooked) |
| Kidney beans |
Good |
1 cups (cooked); ½ cup (uncooked) |
| Lentils |
Good |
1 cup (cooked); cup (uncooked) |
| Pinto beans |
Good |
1 cups (cooked); ½ cup (uncooked) |
| Soybeans |
Good |
1 cup (cooked); cup (uncooked) |
| Split peas |
Excellent |
1 ¼ cups (cooked); 2/5 cup (uncooked) |
| White beans |
Excellent |
1 ¼ cups (cooked); ½ cup (uncooked) |
| Nuts/Seeds | ||
| Almonds |
Reasonable |
3 oz. (cup) |
| Cashews |
Good |
4 oz. (1 cup) |
| Peanuts |
Good |
4 oz. (1 cup) |
| Pecans |
Reasonable |
6 oz. (1 ½ cups) |
| Pistachio nuts |
Excellent |
3 oz. (cup) |
| Walnuts |
Reasonable |
3 oz. (cup) |
| Flax seeds |
Good |
3 oz. (cup) |
| Pumpkin seeds |
Excellent |
2 oz. (cup) |
| Sunflower seeds |
Good |
4 oz. (1 cup) |
| Vegetables | ||
| Broccoli |
Good |
1 large bunch |
| Corn |
Good |
5 large ears |
| Spinach |
Excellent |
20 oz. (1 large bag) |
| White potato |
Good |
4 large potatoes |
| Sweet potato |
Good |
4 large potatoes |
| Processed Soy Products | ||
| Tofu |
Excellent |
4 oz. (cup) |
| Tempeh |
Good |
4 oz. (cup) |
EMG’s Nutrition Homepage: How to Eat Healthy
External Resources: MyPlate.gov: High Protein Foods List
