The 36 Best High Protein Foods
If we had to describe the common qualities of the best high protein foods, we'd probably say versatile, easy to prepare, and ideally, low in carbohydrates. That's because, despite the clear benefits associated with filling up on the protein, the average Western diet is notoriously skewed in favour of carbs – and it's often convenience, not taste, that keeps the muscle macro off our plates.
Protein is absolutely crucial to your health. It supports your immune system by helping to build antibodies that fight off infection. It strengthens bones, cartilage and skin, and makes hormones and enzymes. And yes, it's an absolute must-have for muscle-building. Among most Brits, high protein foods are typically relegated to dinner – too late to circumvent a mid-afternoon carb comedown that tanks your gains, focus, and health.
That's why we've compiled a definitive guide to the best high protein foods. Yes, getting your fill will help you grow formidable guns, but it'll also elevate your physical and mental health. Put simply, these are the foods you need to live a healthier, happier life – a goal we should all be targeting. Let's get into it.
The Importance of High Protein Foods
As macronutrients go, protein is by far the most filling. It reduces the hunger hormone ghrelin and boosts peptide YY, which makes you feel satiated. Getting enough through your diet quells cravings by up to 60 per cent, research shows, and gives your metabolism a boost – in one study, the high-protein group burned 260 more calories per day.
Not only will getting sufficient protein help you build muscle, but it'll also prevent your body from breaking it down when you're dieting. In one study, 20 bodybuilders ate 40 per cent fewer calories than they burned each day. Some cranked up their protein intake to 2.3 grams per kilogram bodyweight, while others kept their macros at around 1.6g per kg. At the end of the study, the high-protein group only lost body fat, not muscle.
That's not all, of course. People who eat more protein have lower blood pressure, lower cholesterol, and a much lower risk of osteoporosis and fractures as they age, studies show. What you eat can have a big impact on your mood, too – protein plays a key role in the function of neurotransmitters like dopamine and serotonin, which are crucial to your mental health.
Incorporating the best high protein foods into a low-carb diet yields particular health benefits, particularly when it comes to reducing inflammation, regulating blood sugar levels and reducing heart disease risk factors like high blood pressure. In fact, it could even help you live longer – which is why the majority of the best protein foods below are also low-carb choices. Read on before hanger strikes.
How Much Protein Do I Need a Day?
The amount of protein you need will vary greatly upon your goals, activity levels and body mass. With much debate about the exact amounts, it can result in considerable confusion when calculating your macros. Here's what is recommended based on a recent review published by the International Society of Sports Nutrition:
For people involved in a general fitness program, protein needs can generally be met by ingesting 0.8 - 1.0 grams/kg/day of protein.
Older individuals may also benefit from a higher protein intake (e.g., 1.0 - 1.2 grams/kg/day of protein) in order to help prevent sarcopenia.
It is recommended that athletes involved in moderate amounts of intense training consume 1 - 1.5 grams/kg/day of protein (50 - 225 grams/day for a 50 - 150 kg athlete)
Athletes involved in high volume intense training consume 1.5 - 2.0 grams/kg/day of protein (75 - 300 grams/day for a 50 - 150 kg athlete).
It was previously thought that 'more isn't always better' when it comes to protein intake. A review published by the British Journal of Sports Medicine concluded that with protein supplementation, protein intakes at amounts greater than ~1.6 g per kg of body mass a day do not further contribute resistance trained induced gains in fat free mass.
However, recent research states otherwise. Published in the Journal of the International Society of Sports Nutrition in 2022, individuals who consumed 3.4g per kg of bodyweight a day in conjunction with a heavy resistance-training programme may confer benefits with regards to body composition. Furthermore, the study states that there is no evidence that consuming a high protein diet has any deleterious effects
Another paper published in the National Library of Medicine recommended a higher protein intake for those taking part in weight loss programmes, citing that energy restriction can reduce lean body mass. 'To effectively prevent these declines in MPS during both post-absorptive and post-prandial periods, daily protein intake have been recommended to be increased to ~2.3–3.1 g/kg/day, and leaner athletes may wish to aim for intakes at the higher end of this range,' says the study.
From the evidence we have available, over arching recommendations would lean towards a higher intake for muscle gain and fat loss. As a rule of thumb, if you’re trying to gain muscle, or even if you just want to hold on to the muscle you have while you drop fat, 2.2g of protein per kg of lean body mass is plenty.
36 Best Protein Foods
1. Chicken Breast
Your standard 130g chicken breast contains 34g of the muscle macro, making it 'an excellent, complete source of protein,' says Dom Haigh, nutritionist at Hero. ''Complete' means it contains all nine essential amino acids that are vital for optimal physiological function and must be provided to your body from food.'
2. Peanut Butter
Each 30g spoonful of peanut butter provides around 8g protein, 172 calories and 6g carbs. Spoon yours into celery boats – an entire stalk racks up just 1.2g carbs – or chop up some carrots for a marginally higher-carb snack. If you can stomach the flavour clash, slathering Marmite on top will boost levels of the growth hormone IGF-1, fuelling extra muscle gain.
3. Greek Yogurt
Tangy and filling, Greek yogurt contains twice the protein of regular yoghurt, at around 10g per 100g portion. 'Yoghurt is also a good source of calcium, which is important for healthy bones and muscle contraction – including that of the heart,' says Rob Hobson, registered nutritionist at Healthspan. Skip flavoured options and top with fresh fruit instead.
4. Cheese
The protein content of cheese varies depending on the type. Parmesan, Swiss, Pecorino, Edam and Gouda offer the most bang-for-buck, providing between 26g and 35g of the muscle macro per 100g serving, along with around 1.3g carbs. Pair with a handful of antioxidant-packed olives to power yourself through the 3pm slump.
5. Ezekiel Bread
It's bread, but not as you know it. 'Ezekiel bread breaks the mould when it comes to protein as it's a complete source – something other breads are not,' says Haigh. Made from sprouted grains, 'it's an excellent source of plant-based protein and contains many other highly beneficial nutrients such as folate, vitamin C, vitamin E, and dietary fibre.'
6. Pumpkin Seeds
Packing 9g protein into every 30g serve, these green seeds will plug the gap between lunch and dinner. They're especially high in zinc, which helps your body produce testosterone, containing one fifth of your daily needs in every handful. Pumpkin seeds aren't particularly flavourful straight out the packet, so try coating them in Tamari before toasting in the oven.
7. Lean beef
It would be remiss to discuss the best high protein foods without giving steak a mention. While you probably shouldn't eat it every day, lean red meat boasts 26.4g protein per 100g serving, 'with a full spectrum of amino acids,' says Hobson. Like pumpkin seeds, 'lean red meat is a good source of zinc, which is essential for men's reproductive health,' he says. It's also exceptionally high in iron, which your body needs to release energy from cells.
8. Edamame
Granted, unripened soybeans don't sound particularly appetising, but they're an excellent source of plant-based protein – one 50g serve contains around 6g, plus 4g carbs and 70 calories. Unlike other legumes, edamame provides all of the essential amino acids your body needs. Sprinkle over salad, stir them into pasta, or eat them right out the shell.
9. Pistachios
As nuts go, pistachios are among the lowest in calories and one of the highest in protein content, delivering 6.3g in every 30g handful. 'They are a great source of poly and monounsaturated fat – the more beneficial types of dietary fat, leading to a decreased risk of heart disease,' says Haigh. 'Finally, they contain an abundance of antioxidants, which prevent cell damage and risk of disease.'
Gold Standard Whey
Chocolate is a stacked flavour category, but our ON winner stands out from the crowd for its ‘heavenly’ natural cocoa flavour and ‘impeccable’ creamy consistency.
It scored highly for mixability and, unlike many of the choc powders we’ve tried, it wasn’t overly sweet and there was no chalky aftertaste. It offers 24g of protein per serving to fuel muscle growth, plus 5.5g of naturally occurring BCAAs to reduce fatigue post-workout.
Low in fat, sugar and carbs, it’s ideal if you’re watching your macros.
Per 31g serving: 116kcal, 24g protein, 1.6g carbs, 1.4g fat
Impact Whey Protein Powder
It's hard to find fault with this classic whey protein from Myprotein. It mixes well, comes in a wide range of flavour choices and contains 5g of BCAAs to aid recovery too.
On the taste front, we've yet to try them all, but can vouch for chocolate brownie, banana, vanilla and the particularly delicious milk tea. The more dessert-esque flavours (we're looking at you, cinnamon danish), were a little sweet for us, but you can't go wrong with the classic flavours.
The powder is easy to add to porridge or baking (if you haven't tried protein flapjacks yet, get to know) and has yet to clump in any of our shakers.
Plus it's often on offer, making it excellent value for money.
Per 25g serving: 114kcal, 23g protein, 1.9g carbs, 2g fat
Clear Whey
If the idea of a thick, milky protein shake makes you feel queasy, clear whey may be more your style. This Foodspring blend is as light and refreshing as they come, with a sharp lemon flavour and a thin consistency that reminded our panel of fruit squash – just what you want after a heavy gym session. One serving provides a hefty 26g of protein and all nine essential amino acids, while the ingredients list is refreshingly short and free from nasties.
Per 30g serving: 111kcal, 26g protein, 1.6g carbs, 0.5g fat
Whey Protein 360 Extreme
Not your bog-standard shake, one scoop of this quality whey and soy blend is loaded with 25g of the good stuff, a slew of vitamins including D3, B12 and calcium, plus L-glutamine to aid recovery and digestive enzymes to improve nutrient absorption and reduce the chance of bloating.
Health-boosting ingredients aside, the moreish speculoos flavour went down a treat with our panel, who couldn’t get enough of the crunchy biscuit pieces and thick, milkshake-like texture.
Per 35g serving: 130kcal, 25g protein, 5.6g carbs, 1.1g fat
The Strong Protein
While most blends contain around 20g of protein per serving, Innermost has gone that extra mile and packed a very generous 34g into each recommended 40g serving.
This is made up of a mix of whey-based and casein proteins, which both help to boost muscle growth and repair. As an extra bonus, Innermost has also sprinkled in some creatine to help increase lean muscle mass production and reduce recovery time.
This powder is also vegetarian, halal, soy and gluten-free, free from most major allergens and suitable for kosher diets. Our panel found it slightly on the watery side, but overall, a nice tasting option for supporting muscle growth.
Per 40g serving: 147kcals, 34g protein, 2g carbs, 1.1g fat
100% Tri-protein: Chocolate
Despite the bold black and yellow packaging, this product is not a hazard to health; quite the opposite in fact. Each pack combines four natural and non-GMO proteins (whey isolate, concentrate, casein and milk protein concentrate) in one premium blend, all absorbing at different speed levels to help you lift harder for longer. The recommended two-scoop serving of the chocolate-flavoured powder contains a decent 24g of protein, a low 1.7g of sugar and 108kcals.
Don’t fancy a shake? Flip to the back of the pack for a protein banana bread recipe to try.
Per 30g serving: 108kcals, 24g protein, 1.9g carbs, 0.6g fat
£54.99 at crazynutrition.co.uk
The Strong Protein
While most blends contain around 20g of protein per serving, Innermost has gone that extra mile and packed a very generous 34g into each recommended 40g serving. This is made up of a mix of whey-based and casein proteins, which both help to boost muscle growth and repair. As an extra bonus, Innermost has also sprinkled in some creatine to help increase lean muscle mass production and reduce recovery time.
This powder is also vegetarian, halal, soy and gluten-free, free from most major allergens and suitable for kosher diets. Our panel found it slightly on the watery side, but overall, a nice tasting option for supporting muscle growth.
Per 40g serving: 147kcals, 34g protein, 2g carbs, 1.1g fat
Pure Whey Protein
Looking for a low sugar shake? At less than 1.5g per serving, alongside a whopping 80% whey protein, this Bulk option is a no-brainer for those chasing gains minus the sweet tooth.
It also comes in one of the widest flavour ranges we've ever seen, including iced latte — game changer. It mixes excellently with water too, ideal if you don't fancy a milkshake-esque drink mid-set, and contains all your essential amino acids, plus an impressive 5g BCAAs.
Fancy flavours aside, this is genuinely one of the best vanilla shakes out there — not too sweet, no chalky taste — and we reckon there's something to be said for mastering the basics.
Per 30g serving: 114kcal, 22g protein, 3.6g carbs, 1.2g fat
The Lean Protein
From The Strong to The Lean. This one also aims to support muscle growth and recovery but is designed to help you lean down at the same time, alongside a balanced diet and solid workout routine. Each serving contains a healthy 31g of protein, as well as inulin – a prebiotic fibre linked to lower levels of fat – and acetyl L-carnitine, an amino acid necessary for transporting fat to the body’s power-generating cells.
Like The Strong, its consistency was on the thinner side – our experts recommended mixing it with a milk of your choice for a better drinking experience, but noted you’ll need to account for the additional calories if weight loss is your goal.
Per 40g serving: 148kcals, 31g protein, 2g carbs, 1g fat
MaxWhey Protein Powder
This MaxiNutrition powder contains both slower-absorbing whey concentrate and quick-hitting isolate to better support your muscle growth and recovery. It also comes in a 420g soft pouch that will fit nicely into your gym bag so you can enjoy on the go.
Our panel rated the balance of fats and carbohydrates as well as the addition of vitamin b6, all combined in an ‘easy-to-drink' shake. The smooth chocolate flavour proved popular, too.
Per 30g serving: 112kcals, 22g protein, 2.1g carbs, 1.4g fat
Clear Whey
Our panel tested the cranberry and raspberry flavour, which they described as ‘refreshing’ and ‘fruity’, but you can also choose from options such as strawberry kiwi, pineapple and orange – making a change from the usual quadruple-chocolate-peanut-butter-twist variations that line the shake shelves.
High in protein and low in calories, it’s the perfect combination for growing muscle and for when you are cutting to achieve a leaner physique. Some of our panel noted that some may find the flavour a little sickly – this is probably one for sweet tooths.
Per 25g serving: 86kcals, 20g protein, 1g carbs, 0 fat
Diet Whey
This whey and soya-based blend offers a good mix of protein and fat-burning ingredients. Each serving provides 17g of protein, 91 calories and 1.4g of fat. It also features L-carnitine – a chemical that helps the body turn fat into energy – and green tea extract, an antioxidant that can aid weight loss. There’s 7mg of caffeine per serving too, which will help kickstart those morning workouts. (Maybe avoid it post-workout later in the day if you struggle to get to sleep.)
Our panel enjoyed the pronounced vanilla and chocolate flavour and the thick, creamy texture. With bold, resealable and recyclable packaging, this one impressed from the outside in.
Per 25g serving: 91kcals, 17g protein, 2.8 carbs, 1.4g fat
Clear Whey
Our panel tested the cranberry and raspberry flavour, which they described as ‘refreshing’ and ‘fruity’, but you can also choose from options such as strawberry kiwi, pineapple and orange – making a change from the usual quadruple-chocolate-peanut-butter-twist variations that line the shake shelves.
High in protein and low in calories, it’s the perfect combination for growing muscle and for when you are cutting to achieve a leaner physique. Some of our panel noted that some may find the flavour a little sickly – this is probably one for sweet tooths.
Per 25g serving: 86kcals, 20g protein, 1g carbs, 0 fat
Smart Protein
You may ask what makes this protein so ‘smart’? Well, there’s the nutritional value – it offers a high protein (18g) and low sugar (0.6g) dose per serving. Then there’s its versatility. Enjoy sprinkled into your oats, baked in cookies, or whipped into a macro-friendly mousse (for which the recipe is conveniently included on the back of the packet).
When made into a drink, our panel said it had a ‘milkshake consistency’ and a strong caramel flavour.
Per 30g serving: 114kcals, 18g protein, 4.1g carbs, 2.5g fat
Diet Whey
This whey and soya-based blend offers a good mix of protein and fat-burning ingredients. Each serving provides 17g of protein, 91 calories and 1.4g of fat. It also features L-carnitine – a chemical that helps the body turn fat into energy – and green tea extract, an antioxidant that can aid weight loss. There’s 7mg of caffeine per serving too, which will help kickstart those morning workouts. (Maybe avoid it post-workout later in the day if you struggle to get to sleep.)
Our panel enjoyed the pronounced vanilla and chocolate flavour and the thick, creamy texture. With bold, resealable and recyclable packaging, this one impressed from the outside in.
Per 25g serving: 91kcals, 17g protein, 2.8 carbs, 1.4g fat
Whey Protein
Foodspring prides itself on creating health supplements that include only the highest quality ingredients, such as whey protein isolate (the purest form of whey) and avoiding ingredients with potential negative effects on health, such as aspartame - which is reflected in the slighter higher price point here.
This powder comes in a large tub, so it’s not one for taking to the gym with you, but our testers thought the chocolate and cocoa notes offered a good balance of sweetness and enjoyed the texture when mixed as a shake, which is neither too gloopy nor too watery. We're sold.
Per 30g serving: 110kcals, 22g protein, 1.6g carbs, 1.4g fat
Impact Whey Isolate Powder
This powder packs a serious protein punch. Refined to 86% protein, it delivers 24g per serving, with just 0.5g of fat — perfect if you're shredding or watching your macros.
It mixes best with milks, but well with water too, and the unflavoured version has one of the most actually 'unflavoured' tastes we've tried. That said, make sure you don't skip the delicious vanilla or strawberry offerings.
As well as its gain-giving qualities, reviewers and testers alike have also praised this stripped-back formula for what it doesn't give you — namely, awful gas.
Per 30g serving: 106kcal, 24g protein, 1.2g carbs, 0.5g fat
Synergy All-in-One Lean Powder
This post-workout whey shake not only contributes to gaining lean muscle mass, but also helps with recovery. The added vitamin B6 works to reduce fatigue, while zinc and magnesium help support a healthy metabolism.
Our panel enjoyed the vanilla and caramel taste, which they found ‘pleasantly sweet’, but the inclusion of milk, oats and gluten mean it isn’t suitable for those with allergies or intolerances.
The recommended serving size (66g mixed with 300ml of water) provides 35g of protein and 17g of carbs. It also contains 3g of creatine to turbo-charge recovery.
Per 66g serving: 247kcals, 35g protein, 17g carbs, 3.9g fat
Smart Protein
You may ask what makes this protein so ‘smart’? Well, there’s the nutritional value – it offers a high protein (18g) and low sugar (0.6g) dose per serving. Then there’s its versatility. Enjoy sprinkled into your oats, baked in cookies, or whipped into a macro-friendly mousse (for which the recipe is conveniently included on the back of the packet).
When made into a drink, our panel said it had a ‘milkshake consistency’ and a strong caramel flavour.
Per 30g serving: 114kcals, 18g protein, 4.1g carbs, 2.5g fat
Synergy All-in-One Lean Powder
This post-workout whey shake not only contributes to gaining lean muscle mass, but also helps with recovery. The added vitamin B6 works to reduce fatigue, while zinc and magnesium help support a healthy metabolism.
Our panel enjoyed the vanilla and caramel taste, which they found ‘pleasantly sweet’, but the inclusion of milk, oats and gluten mean it isn’t suitable for those with allergies or intolerances.
The recommended serving size (66g mixed with 300ml of water) provides 35g of protein and 17g of carbs. It also contains 3g of creatine to turbo-charge recovery.
Per 66g serving: 247kcals, 35g protein, 17g carbs, 3.9g fat
Vanilla Protein Milkshakes
This pre-mixed Barebells shake has a sweet vanilla flavour, with notes of cocoa butter and white chocolate, which proved a big hit among our testers, who also rated its smooth, creamy texture.
It doesn’t just deliver on flavour though, packing an impressive 24g protein per serve. Its sugar and fat content is higher than the other products on our list, but it’s great for chucking in your gym bag and guzzling after a high energy session. Break up any lumps by giving it a good shake first.
Per 330ml serving: 191kcal, 24g protein, 13g carbs, 4.6g fat
Whey Protein Powder
Previously known as Bulk Powders, Bulk is one of the most popular nutrition brands in the business, but does its pure whey protein live up to the hype? Oh, yes. It’s loaded with protein (22g), essential amino acids and BCAAs (5g) to help your body to repair, recover and build muscle after a tough session.
Our testers said it was ideal for an energising post-workout shake or a filling snack to keep you on track between meals. They appreciated the ratio of protein, carbs and fats per serving, and described it as a good all-rounder. The chocolate flavour proved tasty yet subtle, but there are over 20 other flavours to try if this one isn't for you, including iced latte, rocky road and lemon meringue.
Per 30g serving: 114kcal, 22g protein, 3.6g carbohydrates, 1.2g fat
Performance Whey
An impressive performance for its price point, our testers particularly liked the vanilla blend (but there's also chocolate, banana, strawberry, salted caramel and cookies & cream to choose from). Made using three types of whey – concentrate, hydrolysate and isolate – it offers a punchy 21.5g of protein with just 108kcal due to minimal carbs and fats, and it’s naturally lower in lactose than some other powders. Testers described the texture as ‘milkshake-like’.
Per 30g serving: 108kcal, 21.5g protein, 2.5g carbohydrates, 1.2g fat
£29.00 at hollandandbarrett.com
Vanilla Protein Milkshakes
This pre-mixed Barebells shake has a sweet vanilla flavour, with notes of cocoa butter and white chocolate, which proved a big hit among our testers, who also rated its smooth, creamy texture.
It doesn’t just deliver on flavour though, packing an impressive 24g protein per serve. Its sugar and fat content is higher than the other products on our list, but it’s great for chucking in your gym bag and guzzling after a high energy session. Break up any lumps by giving it a good shake first.
Per 330ml serving: 191kcal, 24g protein, 13g carbs, 4.6g fat
10. Protein Shake
For a concentrated protein hit, you can't beat the convenience of a shake. While the protein content obviously varies from brand to brand, you're generally looking at 20 to 50 grams per serving, making it one of the best protein foods. Animal-derived options include whey and casein powders, while plant-based shakes are generally made from soy, hemp, rice, or pea protein – or a combination of them.
11. Quinoa
Many plant-based protein sources lack certain essential amino acids – lysine is a common one – but not quinoa, which contains a decent balance of all nine. And we're not talking trace amounts, either: you'll find an impressive 7g protein in every 50g serve. 'This pseudo-grain is also good source of magnesium and certain B vitamins, which are involved in converting food into energy,' adds Hobson.
12. Cottage Cheese
Protein accounts for more than 70 per cent of the calories in cottage cheese, with 11g in every 100g serving – along with just 3.4g carbs. It's particularly high in casein, a slow-digesting dairy protein, which makes it the perfect bedtime snack. In fact, eating 30g around 30 minutes before you nod off has a positive effect on muscle quality and metabolism, research from Florida State University found.
13. Tempeh
Tricky to say but easy to cook, tempeh is made from fermented soybeans. It's a complete protein, and a rich source of minerals like iron, manganese, phosphorus, magnesium and calcium, says Haigh. 'As well as being nutrient-dense, tempeh provides you with probiotics, which protect your gut health,' he adds. 'Due to the importance of the gut-brain axis, harbouring a healthy gut helps protect mental health.'
14. Tinned Fish
No time to meal prep? Grab a pouch of tuna, salmon, trout, sardines or mackerel from the nearest supermarket to bolster your best protein foods. Not only is fatty fish an exceptional source of high-quality protein, but it also provides a rare dietary hit of vitamin D, and is one of the most concentrated sources of heart-healthy omega-3 fatty acids EPA and DHA. Rip the top off and dig in.
15. Oats
A somewhat surprising entry on our list of the best high protein foods, oats contain around 5.3g protein per 40g bowl – far higher than most other grains. Most of the carbohydrates in oats are beta-glucans; a supremely healthy form of soluble fibre that lowers your cholesterol levels, especially the 'bad' LDL type. 'This versatile grain is a good plant-based source of iron, which is essential for the production of red blood cells,' says Hobson. 'Top onto yoghurt or combine with milk for an extra protein boost.'
16. Jerky
Super convenient with no need for refrigeration, jerky has the busy man's back. Gram-for-gram, it contains more protein than chicken – 10g per 30g portion – and more than twice the amount of vitamin B12, which helps your body to metabolise proteins and fats, and turns carbohydrates into sugar for your body to use as energy.
17. Prawns
With 15g protein in every 100g portion, 'prawns are a great low-calorie option, packed full of vital micronutrients like B vitamins, which are vital for supporting the nervous system and energy metabolism,' says Haigh. They're also rich in calcium and iron, 'which are important in the blood clotting and formation', and selenium, a powerful antioxidant.
18. Boiled Egg
Your average large egg contains 6g protein, 72 calories and just 0.6g carbs. They contain all nine essential amino acids in a balanced ratio – so your body can make full use of them – along with a little bit of almost every nutrient you need. They make portion control easy for even the most reluctant of meal preppers. Just boil, cool, and go.
19. Hemp seeds
Sometimes referred to as 'hemp hearts', hemp seeds are derived from the hemp plant Cannabis sativa. But before you get any ideas, they contain only trace amounts of THC. With 9.5g protein per 30g serve, more than 25 per cent of their calories are protein – similar to beef – and like quinoa, they're a complete source. 'They're also a useful source of omega-3 fatty acids,' says Hobson.
20. Turkey
One of the best protein foods going, each 100g portion of turkey contains 30g protein and a mere 0.1g carbs. It's a particularly rich source of B vitamins, particularly B3, B6, and B12, packing up to two thirds of your daily requirements into just a few thick slices. The bird needn't be consigned to Sunday dinner – for a nutritious weekday snack, try wrapping wafer-thin roast turkey slices around a wedge of avocado.
21. Almonds
Almonds are one of the richest sources of vitamin E, providing one third of your daily intake and 6g protein in every 30g portion. In a study by the University of South Australia, participants who scoffed a handful of almonds every afternoon for four weeks dropped fat and build muscle, despite not making any other dietary changes.
22. Lentils
Part of the legume family, lentils provide 12g of plant-based protein in every 50g serve – although they're low in the amino acids methionine and cysteine, making their protein incomplete. 'Combining them with other beans, legumes and grains in a meal allows them to become a complete source of protein,' says Haigh. As well as being a rich source of B vitamins, magnesium, zinc, and potassium, lentils are high in fibre, 'which contributes to optimal digestion, better gut health and decreased risk of colon cancer,' he says.
23. Energy Balls
They're a bit 'wellness', but don't underestimate the no-bake energy ball as a protein-rich snack. Whizz up almond butter, high quality protein powder, coconut flour, vanilla extract and almond milk in a blender, roll the mix into balls and stick them in the fridge. If you squint they look like cookie dough.
24. Tofu
Still think it's super weird? If it helps, tofu is made by curdling fresh soya milk, pressing it into a block and cooling it, which is pretty much how most cheeses are made. It's a bit of a blank canvas, but providing you season it well, tofu can be useful low-carb addition to even the most carnivorous of diets – packing 8g protein and 1.9g carbs per 100g portion.
25. Duck breast
This contains more fat than chicken, but it’s mainly monounsaturated. A fillet comes in at just 200kcal and the taste is satisfyingly rich, making it a gourmet addition to your best protein foods.
26. Chickpeas
The base of hummus, chickpeas are a great addition to soups, salads and curries. They also contain 7-8g of fibre per portion.
27. Scallops
Plump, meaty and low in calories, these molluscs taste best seared until crispy and then placed atop a bowl of risotto. Per 100g serving contains 21g of protein.
28. Squid
Cheap, easy to cook and packed full of protein. 100g of squid will serve up 18g of the muscle-building macronutrient.
29. Mozarella
With a lower calorie count than most cheeses and plenty of calcium, this is a smart addition to your best protein foods in your quest to hit your macro targets.
30. Mussels
These are also stuffed with vitamin B12. Throw a bag of them into a pot with beer and butter, then serve with crusty bread. Per 100g contains 15g of protein.
31. Cod
With an impressive 18g of protein and mere 82 calories per 100g, cod could be a formidable addition to your fat-loss meal plan and is easily one of the best high protein foods around.
32. Peas
Peas are a super underrated source of plant based protein. They carry 5g of protein per 100g and only contain 81 calories. Peas are also a good source of dietary fibre making them a brilliant choice to have alongside your meals. There is strong evidence that those who consume a diet high in fibre have reduced risks of certain diseases.
33. Salmon
Containing 20g of protein per 100g, salmon packs more of a punch than just protein. Salmon is a rich source of omega 3 with abundant evidence supporting its benefits including its protective role against a range of illnesses. A review from Nature Reviews Cardiology recommends '250–500 mg daily of long-chain omega-3 fatty acids from oily fish or fish-oil supplements'. A 100g serving of salmon delivers well over this recommendation with 4g of omega-3s.
34. Kidney beans
Kidney beans are an underrated source of protein at 24g of protein per 100g. You can cook them in a plant based chilli or stew with rice. By combining legumes like kidney beans with rice, you can benefit from a complete amino acid profile. Amino acids are necessary for a whole cascade of bodily functions. In a study published by Frontiers in Nutrition, it was concluded that 'the diverse composition of amino acids from plant protein sources offers simple opportunities to build protein blends that target certain amino acid profiles'.
35. Seitan
Seitan is a plant based product derived from wheat gluten. It contains 75g of protein per 100g and could be a favourable option if you are trying to cut down on your meat consumption. As an added bonus, a recent 2023 study published by the Journal of the Science of Food and Agriculture found that seitan protein-based bacon provides more protein content than original bacon, making this plant based protein a strong contender in your fridge full of high protein foods.
36. Quorn (mycoprotein)
This meat substitute has roughly 15 grams of protein per 100 grams. It's a protein-rich fungus that’s fermented and mixed with egg white or potato starch to form a meat substitute. Quorn is versatile and can be grilled, sautéed, baked, or added to soups and stir-fries to increase the protein content.
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