Foods High in Protein: Top 10 Healthy Choices

by FitBuff Brandon on August 16, 2007 · 51 comments

in Build Muscle,Nutrition

Foods high in protein should be a staple of everyone's diet. Besides being absolutely essential in helping your body build big, bulging muscles, a new study proves that even Grandma needs protein to preserve her healthy (no matter how small) muscle mass.

So, the question becomes, "What are the healthiest, leanest, and tastiest protein sources?" Below is a list, in no particular order, of the 10 best foods high in protein. Vegetarian? We've got you covered too with a mix of non-meat products, so no excuses!

  1. Chicken Breast – 3.5 oz., 30 grams of protein (Go with the 99% fat-free boneless, skinless variety for the leanest choice.)
  2. Turkey – About 7 grams of protein per ounce
  3. Tuna – 6 oz. can, 40 grams of protein
  4. Salmon – 3.5 oz., 27 grams of protein
  5. Eggs – 1 large, 7 grams of protein
  6. Milk – 1 cup, 8 grams of protein (Go with 1% or skim)
  7. Cottage Cheese – 1/2 cup, 15 grams of protein
  8. Almonds, Peanuts, Cashews – 1/4 cup, 8grams, 9 grams, 5 grams of protein
  9. Peanut Butter – 2 Tablespoons, 8 grams of protein
  10. Yogurt – 8-12 grams of protein per cup
foods high in protein

Add at least a few of these to your grocery list this week, and give your body the tools it needs to grow (or maintain in Grandma's case)!

While you should get the majority of your protein from whole foods, a protein supplement can provide a quick and convenient source as well. Have a protein shake between meals to keep your metabolism working:

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{ 34 comments… read them below or add one }

1 Nick Irons August 27, 2007 at 9:48 am

Congratulations on being included in the NutritionFrenzy.com’s Health and Fitness Forum. I have a similar post called “Top 10 Reasons to Exercise” that can be found at http://marylandpersonaltrainer.com/wordpress/weight-loss/top-10-reasons-to-exercise.

2 Nick Irons August 29, 2007 at 11:41 am

Congratulations on being included in the 1st Edition of Fitness for Moms Blog Carnival. I have a similar post called “Top 10 Reasons to Exercise” that can be found at http://marylandpersonaltrainer.com/wordpress/weight-loss/top-10-reasons-to-exercise.

3 Missy September 10, 2007 at 2:26 pm

Hi—I would add to your list beans, eggs, rice, pasta, and fresh (organic is best) dark green veggies. Good list if you take away all the meat, meat sucks.

Happy Monday,
The Groovy Veg.

4 FitBuff.com September 11, 2007 at 10:26 pm

Great additions Missy, and thanks for the additional vegetarian options, but I still love my Grilled Chicken Breasts! ;)

5 Alex November 8, 2007 at 3:37 pm

very nice list there but to bad I’m vegan so only 2 on that list apply to me, hehe.

I wanted to point out that hemp seeds are around 40% protein, spirulina is around 60% protein and spinich is about 50% protein so if your vegan like me, those are really good alternatives.

Thanks for the daily tips fitbuff!

6 FitBuff.com November 12, 2007 at 4:56 pm

Great additions Alex. Just goes to show that you can get enough protein from your diet, no matter what dietary program you choose.

7 Kyle December 9, 2007 at 12:16 pm

Hey,

I agree with this list completely, and what’s great is that with protein-packed foods, they actually taste good! Well, except for cottage cheese..=)

Seriously, though, thanks for this comprehensive list. Take care,

Kyle

8 FitBuff.com December 10, 2007 at 10:05 am

I agree Kyle, I’m not a fan of cottage cheese either!

9 Miriam December 10, 2007 at 9:27 pm

I was searching for something just like this, thanks!

10 mary June 4, 2008 at 1:48 pm

new here trying to change my eating habbit. can anyone help me get started.

11 FitBuff Brandon July 14, 2008 at 7:16 pm

@Miriam: No problem, glad you found what you were looking for.

@Mary: A great place to start is right here on this page. Try out a few of these lean protein sources and combine them with some fruit and veggies.

12 GetBiggerStronger.com August 16, 2008 at 3:09 am

AWESOME blog! This article is important about foods that are high in protein. But people also should know that milk and cottage cheese are high in casein protein which can halt muscle wasting and improve overall protein balance equaling greater gains in the gym!

13 Jeremy Michaels September 1, 2008 at 2:47 pm

We just got Mom {77} out of the hospital. The doctors want her to be eating foods high in whole cell protien for awhile. Do you have any that you can add to the list of 10?

14 David Lemberg September 20, 2008 at 7:34 pm

Good almost-complete list of complete protein sources. :-)

Really, this list has something good for everyone. Also, oatmeal has good protein in addition to being an excellent source of complex carbohydrates. Delicious food-combining small meal – 1/2 cup cooked oatmeal, 1 TBSP peanut butter, 1 TSP honey.

15 Adrian December 14, 2008 at 3:43 am

Thanks for promoting a healthy life style. I think it is so important. Keep up the informative articles. Adrian

16 rachel anderson March 3, 2009 at 10:08 am

i am grateful for this website because it is helping me wit my nutritional science exam

17 Brooke March 3, 2009 at 7:50 pm

Thank you for the tips! ive lostr almose 45 pounds by eating the top 10 healthy proteins!!!
id recomend this to anyone who would like to loss weight!
thank you!~
:)

18 Rote March 6, 2009 at 10:02 am

Im currently building muscle mass and cutting my body. This includes abs, forarms, pecks, legs, and biceps. I was wondering if anyone had any advice on a high protein diet i should go on in order to improve muscle gain and rapid growth. Thanks

19 FitBuff Brandon March 14, 2009 at 1:25 pm

Great to hear Rachel, and good luck with the exam!

20 FitBuff Brandon March 14, 2009 at 1:26 pm

Excellent progress Brooke, keep up the great work!

21 Jerry Saunders April 3, 2009 at 3:31 pm

I want to increase my proteein intake, but do not want to lose any weight, I’m 5’2″, 114 lbs. What can I add to balance the weight. Any suggestions for a shake including egg whites.

22 newway May 14, 2009 at 12:41 pm

Great tips, I love eggs, cheese and yogurt. Chicken is a great too but not too often.

23 Pyjammez June 1, 2009 at 9:25 am

Come on, where’s all the steaks!!

Haha, it’s funny, my girlfriend has never been able to lose weight effectively until I told her to eat protein. When she started adding protein she started losing weight like magic! Unfortunately she doesn’t like meat very much so that didn’t prove so effective in the long run anyway!

24 Andreina June 18, 2009 at 9:25 am

HI EVERYONE!!! I HAVE A BIG FAMILY AND I ‘VE BEEN WANTING FOR ALL OF US TO EAT HEALTHY. I HAVE YOUNG ONES SO I DO NOT KNOW WHAT GOOD HEALTHY THINGS TO MAKE THAT ALL OF US WILL ENJOY ANYONE HAVE ANY TIPS TO SAHRE!!!!!!!!!!! THANKS : )

25 Gain Muscle Mass With Nick October 26, 2009 at 11:45 pm

Great list of clean protein sources! When it comes to staying lean and building muscle mass, protein is a very important part of the puzzle. I wish more people would realize just how important it is to eat a lot of clean whole food protein sources throughout the day.

26 Diane December 3, 2009 at 12:54 pm

I have just recently had the Lap-Band surgery. I am told to eat a lot of protein. I am doing that and lost 22 pounds in 2 months. I am so thankful for sites like this. Gives me good idea on what to eat. I also like the comments said and get some good ideas from you all. Thanks and this time next year I should be the weight I want to be..

27 salmankhan December 4, 2009 at 11:56 pm

dear sir plz send List of High Protein Foods from Processed & Meat Products
chat

28 Jimmy December 10, 2009 at 3:55 am

Good simple list. So many people do realise how simple eating healthy can be…

29 carissa February 20, 2010 at 11:28 am

i want to lose weight the healthy and fastest way,,,

30 Jill April 17, 2010 at 8:33 pm

This is really helpful. I just started my weight loss journey, I am 5’6″, 149.8 lbs. , and I have big love handles, my goal weight is 125, So I am looking for something like this, to get the perfect amount of protein in my diet.. Hope it will all work! :) Thanks again!

31 Felicia Luburich May 31, 2010 at 8:21 pm

Everyone forgot THE most important one :SOY. It is the ONLY plant based protein that is COMPLETE. Soy milk and any of the Solid soy products are great. I mix soy milk, water and at least 6 ice cubes in a BIG glass ( $1.00 store, big handle and “bumps” around the outside. It is OK with boiling water for hot drinks too, just don’t fill it on a hard surface. A wooden cutting board is safest). Soy milk is thick, so even watered down it tastes swell… adding a half spoonful of decafe powder is OK too. I even mix it with tomatoe juice for a between meal pick me up;NO cooking.

32 julio July 8, 2010 at 7:23 pm

Thanks for the list I had no idea

33 julio July 8, 2010 at 7:26 pm

Can, you tell me? How to combine low carbs with high protein for a balance diet?

34 julio July 8, 2010 at 7:31 pm

Any ideas. I want to combine low carbs with high protein intake.

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