Nutritionist shares 30 high protein foods
At Zing Wellbeing we focus on a holistic approach to health and wellness.
Protein plays a large part in our health and where protein is concerned knowledge is power.
You will also find so many high protein recipes in our high protein meal plans as part of our Zing Wellbeing Program.
And today our Nutritionist, Mel, shares 30 high protein foods and breaks them down into high protein meats, high protein plant food and high protein fruits and veggies.
30 high protein foods
When it comes to nutrition, protein is a vital macronutrient that plays a key role in building and repairing tissues, producing enzymes and hormones, and supporting overall body functions.
Whether you’re a meat-eater, vegetarian, or vegan, there are plenty of protein-rich foods to incorporate into your diet.
Here’s a breakdown of some of the best protein sources from meat, plant-based options, and even a few protein-rich vegetables and fruits.
10 High Protein Meat-Based Protein Sources
1) Chicken Breast
Protein: 31g per 100g
A lean source of protein, chicken breast is versatile and can be used in a variety of dishes.
2) Turkey
Protein: 29g per 100g
Similar to chicken but slightly lower in fat, turkey is another great option for lean protein.
3) Lean Beef
Protein: 26g per 100g
Rich in iron and B vitamins, lean beef provides a substantial amount of protein.
4) Pork Tenderloin
Protein: 25g per 100g
This cut of pork is low in fat and high in protein, making it a great addition to your diet.
5) Salmon
Protein: 25g per 100g
Besides being high in protein, salmon is rich in omega-3 fatty acids, which are beneficial for heart health.
6) Tuna
Protein: 30g per 100g
Tuna is a convenient, protein-packed option that is also low in fat.
7) Lamb
Protein: 25g per 100g
Lamb is a flavorful source of protein, especially when opting for lean cuts.
8) Bison
Protein: 28g per 100g
Bison is leaner than beef but just as rich in protein, making it a healthier alternative.
9) Venison
Protein: 30g per 100g
Venison is very lean and high in protein, perfect for those looking to reduce fat intake.
10) Prawns
Protein: 24g per 100g
Low in calories but high in protein, shrimp is an excellent choice for a healthy diet.
10 High Protein Plant-Based Protein Sources
1) Lentils
Protein: 9g per 100g (cooked)
Lentils are a great source of protein and fiber, making them a staple in vegetarian and vegan diets.
2) Chickpeas
Protein: 8.9g per 100g (cooked)
Also known as garbanzo beans, chickpeas are versatile and can be used in soups, salads, or as a base for hummus.
3) Tofu
Protein: 8g per 100g
Made from soybeans, tofu is a popular meat substitute that’s rich in protein and low in fat.
4) Quinoa
Protein: 8g per 100g (cooked)
Quinoa is a complete protein, meaning it contains all nine essential amino acids.
5) Black Beans
Protein: 8.9g per 100g (cooked)
Black beans are another high-protein legume that’s also rich in fiber.
6) Hemp Seeds
Protein: 32g per 100g
HEMP is full of chlorophyll, all 8 essential amino acids, essential fatty acids-omega 3 and gamma- linolenic acid. High in iron, magnesium and zinc, it is a great source of plant protein. It is easy to digest and is alkaline to help balance hormones, as well as provides full amino acid profile, is high in minerals, and easy to absorb. Note: hemp seeds DO NOT contain THC.
7) Chia Seeds
Protein: 17g per 100g
Chia seed is the ultimate seed and is thought to be the most nutritious food in the world. Full of omega 3, 6 and 9, antioxidants, protein, calcium, protein, magnesium and fibre, these little miracle seeds are anti- inflammatory, blood sugar balancing, satiating and great for detoxing the gut and bowels.
8) Peanuts
Protein: 25g per 100g
Peanuts are technically a legume not a nut but they are rich in protein and healthy fats and are an easy addition to salad or vegetables or can be used in the form of a natural, ‘nothing added’ peanut butter.
9) Edamame
Protein: 11g per 100g
Edamame are young soybeans that are high in protein and can be enjoyed as a snack or in salads.
10) Tempeh
Protein: 19g per 100g
Made from fermented soybeans and a completely different texture and tatse to tofu. Great in stirfrys!
Most nuts and seeds will have some component of protein including almonds which are high in magnesium, calcium, protein and good fats. Nuts are the perfect addition to the diet for an easy snack.
They help keep you full and may assist with stabilising blood sugar levels as they are slow burning fuel for your body. A tasty addition to an afternoon fruit or veg snack to help make the energy from other foods last longer.
10 Vegetables and Fruits with Some Protein Content
Keep in mind that veg and fruit belong to the carbohydrate column of macro nutrients, so they are not necessarily designed by mother nature to contain a whole heap of protein. However, the following deliver some decent protein considering this but importantly also pack a punch of vitamins and minerals as well as fibre.
1) Broccoli
Protein: 2.8g per 100g
Broccoli is not only high in protein but also rich in vitamins and minerals.
2) Spinach
Protein: 2.9g per 100g
Spinach is a leafy green that’s low in calories and high in protein, iron, and calcium.
3) Asparagus
Protein: 2.2g per 100g
Asparagus is a low-calorie vegetable that’s rich in protein and fiber.
4) Brussels Sprouts
Protein: 3.4g per 100g
These little cabbages are not only high in protein but also loaded with vitamins.
5) Artichokes
Protein: 3.3g per 100g
Artichokes are high in protein and fiber, making them a filling and nutritious choice.
6) Peas
Protein: 5g per 100g
Peas are a great source of protein and can be easily added to a variety of dishes.
7) Avocado
Protein: 2g per 100g
While better known for its healthy fats, avocado also contains a decent amount of protein. Avocados are a good source of vitamin C and vitamin E, both of which are antioxidants that help to boost the immune system and protect the body from damage by harmful free radicals.
8) Kale
Protein: 2.9g per 100g
Kale will assist with liver detox and fat metabolism, like most leafy greens. It also has the added benefit of being jammed with so many nutrients that it has been dubbed a superfood in its own right. It is full of vitamins and minerals including the ever elusive and always needed magnesium
9) Cauliflower
Protein: 1.9g per 100g
Cauliflower is versatile and can be used as a low-carb substitute for grains, plus it offers a fair amount of protein. Frozen cauliflower is an easy addition to enhance smoothies with fibre and vitamins K and B6, aiding digestion and overall health.
10) Guava
Protein: 2.6g per 100g
Among fruits, guava stands out for its higher protein content along with a rich supply of vitamin C.
The key thing to remember when adding protein into the diet is to try to add a variety of protein sources, this is essential for balanced nutrition.
Whether you prefer meat-based, plant-based, or even vegetable and fruit options, there are plenty of ways to meet your protein needs.
By mixing and matching these foods, and combining different plant based protein you can create a full amino acid profile and ensure you are getting enough protein to support your overall health and wellness.
You can also see our organic and dairy free protein powder here
