The top 10 list of foods high in protein

November 12, 2012

The top 10 list of foods high in protein

Protein is an essential element of a healthy diet. It is needed for growth and to maintain the proper functioning of the body. It is the amino acids that are found within protein that are so important for the human body. There is much debate concerning how much protein is good for the body and how much is too much. The current recommended protein daily intake is 46 grams for adult women and 56 grams for adult men but this can vary depending on lifestyle and muscle mass. When the body receives too much protein, it has to work hard to convert it into energy and there is some concern that this causes a lot of strain on the liver. Too little protein can also have negative effects and will lead to an impairment of many body functions as well as loss of muscle mass. 10 of the foods high in protein include:


The cheese with the highest protein levels is low sodium Parmesan, which contains 41.6 grams per serving of 100 grams. Regular whole Parmesan is also one of the foods high in protein containing 35.8 grams per 100 gram serving. More cheese that is also high in protein includes Romano, Mozzarella and Swiss. Cream cheese tends to be lower in protein with about 16 grams per 100 gram serving.

Beef and lean veal

Lean cuts of meat generally contain the most protein so these are the parts of meat to choose. A good cut of lean veal or beef will contain around 36 grams of protein per 100 gram serving.

Mature Beans

As a general rule the older and larger a bean is, the more protein it will contain. Mature soybeans are another of the foods high in protein as they contain 39.6 grams per serving of 100 grams. Lupin beans are also particularly high in protein.

Lean Meat

This category includes meats such as chicken, lamb, pork and turkey and generally made up of 30 percent protein. Chicken breast, pork loins and pork chop are all foods high in protein so are good choices if you are trying to increase your daily protein intake.


Some types of fish with the highest protein include tuna, anchovies and salmon. Fish is a good addition to a balanced diet, not only for its high levels of protein but also because it contains high quantities of healthy oils and fats. Yellow Fin Tuna tops the list of high protein fishes containing 30 grams per 100 gram serving.

Pumpkin, squash and watermelon seeds

All of these seeds when eaten roasted are included in the foods high in protein list. Both pumpkin and squash seeds have 33 grams of protein per 100 gram serving and watermelon seeds are just behind containing 28 grams per serving. These seeds can be bought in most supermarkets or Asian specialty stores and are eaten by removing the outer shell and eating the inner seed.

Fish eggs

Fish eggs also known as caviar are another of the foods high in protein as they provide 28.6 grams per 100 gram serving. This is a far greater percentage than that of chicken eggs.

Yeast extract spread

Yeast extract spreads such as marmite are popular in certain areas of the world and are particularly high in protein as well as vitamin B12. 100 grams of yeast extract spread contains 27.8 grams of protein.

Lobster and crab

Crab and lobster are both delicious and foods high in protein. Baked or steamed 100 grams of lobster will provide you with 26.4 grams of protein and crab is a little lower at 19.4 grams.

Lentils, pulses and peanuts

Legumes are another great source of protein and are a particularly good option for vegetarians. Peanuts top the list of high protein legumes with 23.6 grams per 100 grams.


Category: Articles