High Protein Foods List
If you are switching to a more healthy diet, it should include the foods on this high protein foods list. Consuming protein is very important, your body uses it to repair and build tissues. Protein is an important building block of your bones, muscles, skin, blood and more. Your body also uses protein to make hormones and enzymes. A food is considered high protein if it has 10 or more grams of high quality protein per serving. Here is a list of high protein foods that should be easy for you to add to your daily menu.
- Fish. Salmon is a great source of tasty high quality lean protein, a one ounce serving has 55 calories and 2-3 grams of "good" fat. A 1/2 ounce filet of broiled salmon has a whooping 42.33 grams of protein. A 3 oz serving of canned tuna in water has 105 calories and 3 grams of "good" fat. The same amount of canned tuna has 20.08 grams of high quality lean protein.
- Skinless dark meat turkey, cooked or roasted. You can add 24 grams of high quality protein to your diet with a 3 oz serving of turkey. That same serving will have just 6 to 9 grams of fat and 165 calories.
- Skinless dark meat chicken, broiled. One chicken thigh has about 24.53 grams of good protein. A 1 oz serving of skinless broiled chicken breast will add 53.36 grams of protein, 35 calories and just 1 gram of fat to your meal.
- Plain yogurt and skim milk. An 8 oz serving of skim milk or plain yogurt will provide your body with 13 grams of high quality protein. Either choice will only add 35 calories and 1 gram of fat to your diet.
- Beans. Beans are a great source of low fat high protein. Just one cup of canned white beans packs a hefty 19.02 grams. One cup of kidney or red beans will add 15.35 grams of protein to your meal. One cup of boiled navy beans has 15.83 grams of high quality protein, and a cup of boiled garbanzo beans has 14.53 grams of protein.