Whether you're focused on performance, recovery, or simply feeling your best, high protein foods play an important role in a balanced nutrition plan. Many people wonder what foods are high in protein, what protein does, and why protein is important in everyday nutrition.
Protein is one of the essential nutrients in our diet. It supports many functions in the body and helps form part of muscles, bones and tissues. That's why many active people choose protein rich foods and high protein meals as part of their daily routine.
In this guide, we'll explore the best protein foods, where to find them, and simple ways to include foods high in protein in your day.
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Animal Protein Sources
Animal products are often considered some of the best sources of protein because they contain all essential amino acids.
Popular protein rich foods include:
- Chicken breast
- Lean beef
- Eggs and egg whites
- Dairy products such as yogurt or cottage cheese
| Food | Protein (per 100g) |
|---|---|
| Chicken breast (cooked) | 31g |
| Lean beef (cooked) | 27g |
| Eggs (whole, cooked) | 13g |
| Egg whites | 11g |
| Cottage cheese | 11g |
| Greek yogurt | 10g |
A common question is how much protein in an egg?
On average, one egg contains around 6 to 7 grams of protein, making eggs one of the easiest good protein foods to add to meals.
Eggs are also versatile and can be used in many high protein meals, from breakfast omelettes to salads. Want to discover high protein options for your breakfast too? Check out our breakfast protein guide.
You can combine them with snacks such as nuts or convenient options like protein pancakes or protein bread to increase your protein intake throughout the day.
Fish: A High Protein Option
Fish is another excellent food high in protein. Many types of fish are also naturally lean, which makes them popular in high protein low calorie meals.
Some examples of foods high in protein from the sea include:
- Tuna
- Salmon
- Cod
- Shrimp
| Food | Protein (per 100g) |
|---|---|
| Tuna (canned in water) | 26g |
| Salmon (cooked) | 25g |
| Shrimp (cooked) | 24g |
| Cod (cooked) | 23g |
Fish can be used in many easy high protein meals, such as poke bowls, salads or wraps.
Including fish regularly helps create variety within a high protein diet while keeping meals light and nutritious.
Vegan And Vegetarian Protein Sources
You don't need animal products to find protein sources. There are many protein rich foods from plants.
Common vegan protein foods include:
- Lentils
- Chickpeas
- Tofu and tempeh
- Quinoa
- Oats
- Nuts and seeds
| Food | Protein (per 100g) |
|---|---|
| Almonds | 21g |
| Tempeh | 19g |
| Oats (dry) | 13g |
| Lentils (cooked) | 9g |
| Chickpeas (cooked) | 9g |
| Tofu | 8g |
| Quinoa (cooked) | 4g |
Plant foods can easily be incorporated into high protein meals, such as grain bowls, veggie wraps or pasta dishes.
Many people also combine plant proteins with convenient products like protein pasta, protein wraps, or protein drinks to optimise their protein intake.
When It's Hard To Reach Your Daily Protein Intake
Even with a balanced diet, reaching your daily protein intake isn't always easy. Busy schedules or limited meal preparation can make it challenging.
That's why many active individuals choose convenient options such as:
Want to discover more about the Body&Fit protein bar range? Take a look at our Protein Bars 101 guide.
These products can help complement protein meals and make it easier to include food with protein throughout the day. If you're unsure where to start, our guide on which protein powder to choose breaks down the options.
For example:
- A protein bar after training
- A shake made with whey protein
- A quick snack like Whey Protein Balls
They are practical additions alongside whole high protein foods.
Protein Content Comparison (Per 100g)
Here's how all the foods mentioned in this guide compare side by side, ranked from highest to lowest protein content.
| Food | Protein (per 100g) |
|---|---|
| Chicken breast (cooked) | 31g |
| Lean beef (cooked) | 27g |
| Tuna (canned in water) | 26g |
| Salmon (cooked) | 25g |
| Shrimp (cooked) | 24g |
| Cod (cooked) | 23g |
| Almonds | 21g |
| Tempeh | 19g |
| Eggs (whole, cooked) | 13g |
| Oats (dry) | 13g |
| Egg whites | 11g |
| Cottage cheese | 11g |
| Greek yogurt | 10g |
| Lentils (cooked) | 9g |
| Chickpeas (cooked) | 9g |
| Tofu | 8g |
| Quinoa (cooked) | 4g |
Values are approximate and can vary by preparation method and brand. Use this table as a general guide when building high protein meals rather than an exact figure.
FAQ: High Protein Foods
What does protein do?
Protein helps form part of muscles, tissues, enzymes and hormones. It is one of the essential nutrients required in everyday nutrition.
Why is protein important?
Protein contributes to the growth and maintenance of muscle mass and supports normal bone maintenance when consumed as part of a balanced diet.
What foods are high in protein?
What is protein good for?
Protein is a building block for many structures in the body and plays a role in various biological processes.
What is high in protein for snacks?
Good snack options include protein bars, yogurt, nuts or a protein shake.
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