Show Here are our picks for the best ways to get the protein your body needs. Reviewed by Carol DerSarkissian, MD on March 06, 2022 No doubt about it, protein is good for you -- and can even help you shed those unwanted pounds. But (and you knew there was a "but," right?), it's important to eat the right amount and the right kind of protein to get the lifelong weight-loss results you want. Here are 10 terrific sources of lean protein: 1. Fish 2. Seafood 3. Skinless, white-meat poultry 4. Lean beef (including tenderloin, sirloin, eye of round) 5. Skim or low-fat milk 6. Skim or low-fat yogurt 7. Fat-free or low-fat cheese 8. Eggs 9. Lean pork (tenderloin) 10. Beans
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. One key dietary consideration for active people is their protein intake, because protein plays a vital role in building muscle. When you exercise you cause microscopic tears in your muscles, and to repair those tears so the muscles grow back bigger you need the amino acids that you get from protein. And even if you’re not smashing out workouts every day of the week, protein is a vital nutrient because of its role in building and maintaining body tissues. The NHS recommends that men eat 55.5g of protein a day and women 45g, but if you are very active you’ll want to increase that amount significantly. Endurance athletes don’t need as much protein as strength-focused athletes but should still aim to eat 1.2-1.4g per kg of bodyweight every day, while strength athletes should shoot for 1.2-1.7g per kg of bodyweight daily. Fortunately, protein is not an especially hard macronutrient to get enough of, whatever your requirements, and in the UK we generally eat way more of it than we actually need to. According to the National Diet And Nutrition Survey (opens in new tab), adults in the UK consume about 45-55% more protein than required each day. The reason for that isn’t that everyone in the country is seeking to bulk up – it’s that protein is found in significant amounts in a wide variety of delicious foods that we’re already eating regularly. Of course, many people choose to supplement their protein intake with shakes and bars, and many common types of food are now available in forms fortified with extra protein. Protein-enriched bread, pasta, porridge and even water is now available, for those desperate to up their intake of the muscle-building nutrient. However, it is always better to get your protein from natural foods rather than supplements, because food contains a whole lot more than just protein. It’s full of other nutritional goodies like vitamins, minerals and fibre. And given that in the UK we are hardly struggling to hit our protein requirements, taking supplements is likely to be unnecessary for most of us. To help you hit your protein goals we’ve compiled an extensive list of foods that are especially high in the macronutrient. Below you’ll find the foods ranked by their protein content per 100g, then broken up into different food groups – meat, seafood, meat alternatives, eggs and dairy, and nut, seeds and legumes. Have at it. 41 High-Protein Foods Ranked By Protein Content Per 100g
MeatBeef jerkyProtein content: 30-40g Keep some of these dried, cured pieces of lean beef in your gym bag for a meaty hit of protein that doesn’t require firing up the grill. Different brands have different levels of protein – and make sure you check the label for added sugar and the salt content, because both can be alarmingly high. TurkeyProtein 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. ChickenProtein 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. BeefProtein 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. LambProtein 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 loinProtein 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). SeafoodTuna steakProtein 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 (with a price to match). Canned tunaProtein 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. SalmonProtein 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. SardinesProtein 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. CodProtein 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. MackerelProtein 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. MusselsProtein content: 18g Mussels – a famously popular foodstuff in Belgium. Belgium – home of “The Muscles From Brussels”, Jean-Claude van Damme. Coincidence? At 18g of protein per 100g of mussel meat, we think not. PrawnsProtein content: 15-18g Quick to prepare and easy to fit into a variety of recipes, prawns are a worthy addition to every shopping list, whether you opt for the finest fresh king prawns or a hefty sack of frozen small ones. Meat ReplacementsSeitanProtein content: 25g This meat alternative is made from wheat gluten, which gives it a texture that’s satisfyingly chewy, unlike softer soy products like tempeh and tofu. It’s also packed with protein, although amounts vary pretty dramatically in the seitan foods and snacks you’ll find on shop shelves, so make sure to check each label for a definitive protein count. TempehProtein content: 20g Tofu is not the only soy product in town and tempeh actually outdoes its more famous cousin in terms of its protein and fibre content. Quorn minceProtein content: 14.5g You can’t talk meat-free without mentioning Quorn. As well as containing a solid portion of protein, this mince alternative is high in fibre and low in fat. TofuProtein content: 12g Sure, we trash-talked tofu when bigging up tempeh, but it’s also a good source of protein. Tofu is also far more widely available than tempeh. RECOMMENDED: The 30 Best Vegetarian Sources Of Protein Eggs And DairyParmesanProtein content: 32g No-one’s saying that eating 100g of parmesan in one sitting is a smart idea, but if you did the protein content would be a big upside. EdamProtein content: 27g Take a tip from the Dutch next time you hit the cheese counter for a tasty treat that’s high in protein. Just make sure you also embrace the Dutch love of cycling too, so you work off the high amounts of saturated fat. CheddarProtein content: 25g Britain’s favourite cheese brings plenty of protein to the table. That includes the lower-fat versions, if you’re trying to keep your saturated fat intake down. StiltonProtein content: 24g Don’t be shy of the cheeseboard, that’s what we’re learning here. Just behind the mighty cheddar comes stilton, which contains a stiltload of protein at 24g per 100g. All the usual qualms about cheese remain – lots of saturated fat and salt being the biggest concerns – but we’re not sure there’s a tastier way to up your protein intake than a slice of blue. MozzarellaProtein content: 18g One way to look at this is to shriek with joy and assume that pizza is now on the protein-packed menu. Another way, and let’s be honest a better way, is to slice some mozzarella onto a salad rich with greens to up its protein tally. EggsProtein content: 13g One of the finest ways to up your protein intake at breakfast time, a couple of medium eggs will easily net you over 10g of the stuff. Cottage cheeseProtein content: 10g You can get versions of cottage cheese with added protein nowadays, but even the standard stuff contains a good portion. Compared with other cheese it’s also relatively low in fat and salt. Greek yogurtProtein content: 10g As well as protein, Greek (not Greek style) yogurt is packed full of healthy bacteria and enzymes that will do wonders for your digestive health. Nuts, Seeds, Legumes And GrainsPumpkin SeedsProtein content: 30g Ever wondered why pumpkins look so swole? It’s because they’re full of pumpkin seeds and you should be too, because along with their impressive protein content, pumpkin seeds offer other nutritional riches in the shape of magnificent magnesium and zincy zinc. PeanutsProtein content: 25-28g The underground legume is a fabulous source of protein, and if you steer clear of the roasted and salted varieties, it’s a fairly healthy snack. In peanut butter form you’ll get around 4g of protein per tablespoon. AlmondsProtein content: 21g Along with their high protein content, almonds are also high in fibre and a great source of vitamin E, which is needed to maintain healthy skin and eyes. PistachiosProtein content: 20g Find a friend because this is a prime fist-bump opportunity. Perhaps the tastiest nuts of all are plump with protein. Sure, they’re also pretty fatty and if you opt for the roasted and salted versions, salty as heck, but still, pistachios are on the list. Cashew nutsProtein content: 18g Any open packet of mixed nuts is quickly picked clean of all the cashews. Is that because they are the tastiest of nuts or because they’re high in protein? It’s probably the taste thing, but they’re protein-rich too. Chia seedsProtein content: 17g The most in-vogue seed around is chock-full of fibre and protein, and most of the fat it contains is of the “good” unsaturated variety. WalnutsProtein content: 15-17g Along with a solid amount of protein, walnuts are a good source of omega 3 fatty acids, and they look like little brains. Which is a benefit in our book. Brazil nutsProtein content: 14g Fun fact: brazil nut trees can grow to 50m in height and live for up to 1,000 years. They can be so tall that when the fruit ripens and drops it reaches speeds of up to 80km/h on the the way to the ground. Still thinking about protein? The nuts contain protein. Edamame beansProtein content: 13g These tasty beans can be bought frozen to consume at your convenience and add a shot of fibre, vitamins and minerals to your diet alongside the protein. If you find them a tad bland try livening them up with fresh lemon juice, smoked paprika and a pinch of salt. OatsProtein content: 10g You can get souped-up versions of oats that have even more protein crammed into them, but the bog-standard supermarket own-brand versions aren’t light on the stuff. No breakfast is complete without them. LentilsProtein content: 7-9g Whatever your favourite type of lentil is, you can be sure it’s adding some extra protein to your plate. Use them to thicken meaty stews and bulk up salads. ChickpeasProtein content: 7g One of the earliest cultivated legumes – dating back 7,500 years in the Middle East – chickpeas are particularly rich in folate, a B vitamin that helps to support and maintain a healthy nervous system. Blend with lemon, fresh garlic and tahini for an easy and delicious homemade hummus. Kidney beansProtein content: 8g A 120g serving (half a regular can) provides an impressive 7.4g of fibre, which plays a key role in healthy digestive function, as well as 8.3g of protein. Don’t confine these tasty beans to chilli con carne – they’re great in curries, stews and salads too. PeasProtein content: 6g It may seem the most basic, bland, at-least-the-children’ll-eat-them legume there is, but a few spoonfuls of peas adds a useful amount of protein to your plate. QuinoaProtein content: 5g (cooked) Quinoa’s protein stats look more impressive when you look at its uncooked numbers, but at 5g for 100g – not a mad amount of quinoa, compared with chomping down 100g of parmesan for example – it’s a good way to get some extra protein on your plate, especially if you’re not a meat-eater. |