Type to search

High Protein Foods

Featured General health Nutrition

High Protein Foods

Ava Morris June 1, 2018

MD: Protein is one of the most important elements of any diet. Let’s find out which products contain it!

Sufficient levels of protein play a major role in maintaining the normal functioning of the human body. Every cell in our body, as well as all tissues, contain protein. This important element endows us with energy. In terms of its importance, it stands in second place behind water. Mostly it is maintained within muscle tissue — about 43 percent. Around 15 percent inhabits our skin and about 16 percent in our blood. In this article, we list several products with a high protein content. You don’t have to follow this list exactly, but here are 10 foods that can easily be included in your daily diet and provide the best sources of protein.

Whole Eggs

It’s very important to eat the entire egg, not just the egg white. Although egg white contains a lot protein, it’s still lacking key nutrients that are only contained in the yolk.

One of the most nutritious and balanced foods known to mankind is whole eggs. Are you surprised? When you eat a whole egg, you’re consuming the entire product, with all its goodness. Eggs are an incredibly balanced and important addition to your diet.

High protein foodsFurthermore, eggs are economically advantageous. The proteins/fats ratio in them is almost perfect for us. One egg contains approximately 70 calories and 7 grams of protein (2.7 grams in the yolk). This means you can add plenty of protein and nutrients in your diet without the added risk of hundreds of unnecessary calories.

We should also talk about the health benefits of egg yolk, not just its nutritional content. Egg yolk contains many vitamins, including the very important vitamin B12. This provides us with energy, endows us with vitality, and generally makes us more vigorous and active. Vitamin A forms within the egg as carotene, which is what gives the yolk its yellow color. This contributes to improving our eye-sight. There’s also a small number of other vitamins: PP, B1, B2, E, D, which have a beneficial effect on our entire body. Among the other minerals contained in the yolk, there’s also phosphorus, which helps maintain the optimum condition of our teeth and gums.

Green Vegetables

Another selection of protein rich foods are various green and leafy vegetables. For example, 100 grams of spinach contains just 22 kilocalories but about 3 gram of protein. Parsley contains 47 kilocalories and 3.7 grams of protein! The minerals that our body requires for an active life are far better absorbed from fresh greens than any other healthy food.

For instance, parsley contains four times more vitamin C than a lemon, with many other nutrients as well. Dill contains vitamin P, which is necessary to protect our blood vessels and capillaries. Cilantro contains 11 types of active element, particularly carotene and vitamins of the groups C, P and B.


Beef is delicious, universal, and very nutritious. It provides our body with protein, creatine, iron and vitamin B12. Moreover, compared to a chicken fillet, beef has eight times more vitamin B12, six times more zinc and 2.5 times more iron. Among its supplementary nutrients are calcium, magnesium, potassium, sodium, phosphorus and more, as well as a range of amino acids and other vitamins (B1, B2, B3, B5, B6, B9, K). It’s also worth noting the low fat content of beef, which is one of its main advantages over pork. Beef contains even less fat than chicken, which gives it the “athlete friendly factor” for people looking to gain muscle mass. Furthermore, the stomach can absorb beef protein very easily.


Not only is salmon rich in omega-3, but out of all other seafood, salmon can be treated as one of the best sources of high protein you can include in your diet. Recent investigations have shown that the biologically active peptides contained in salmon contribute to the strengthening of the hyaline cartilage in our joints, normalize the secretion of insulin, and prevent inflammatory processes in the digestive tract.

It’s clear that having healthy joints as well as adequate secretion of insulin to lift our energy levels is crucial. Insulin is the most powerful anabolic hormone. Moreover, it’s vital for regulating our body’s glucose metabolism.

Furthermore, salmon has a very high content of vitamins and minerals: B12, B3, vitamin D, potassium, calcium, magnesium, sodium, phosphorus, copper, zinc and selenium.

Shellfish and Crustaceans (shrimp, oysters, mussels and crabs)

Fans of a high protein diet often omit these important foods. Although crustaceans contain less omega-3 than salmon or cod, their flesh is still a first-rate source of fundamental fatty acids.

In addition, mollusks contain lots of zinc, and are relatively rich in vitamins A, B1, B2, B3, as well as iron, magnesium, calcium and other microelements.

One Pacific oyster can provide 4.7 grams of protein and only 41 calories; one small cooked clam contains 2.4 grams of protein and only 14 calories! Around 80-100 grams of crab meat contains an impressive 15.5 grams of protein with just 71 calories!.


Most of us never think about including liver in our daily menu as a source of protein, but the truth is that we should. Liver is a fantastic product. 100 grams of liver provides around 20 grams of protein and less than 150 calories.

It’s also packed full of vitamins and minerals. Liver even surpasses many fruits, vegetables and even red meat in terms of its phosphorus, magnesium, potassium, iron, copper, vitamins A, D and C, riboflavin, niacin, pantothenic acid, vitamin B6, folic acid, biotin and vitamin B12 content.


CheeseCheese has a huge and extremely rich variety of flavors (cheddar, gouda, parmesan, Dutch, wire, blue, pepper, cheese with nuts) and generally a fairly low lactose content. At the same time it contains many beneficial nutrients, including vitamin K2, which can help maintain the health of the heart, brain, bones.

Cheese is excellent for accelerating your metabolism and inhibiting carcinogenesis (cancer development) via conjugated linoleic acid, extremely healthy omega-3 fatty acids, calcium, zinc, vitamins A, D, B2 and B12.


For many years, chicken has been and remains a fundamental source of high-quality protein for most people. Not only does it have a low fat content, it’s also rich in vitamins A, B6, B12, iron and magnesium.

This is the ideal choice for people who want to lose weight without losing muscle mass. An 85 gram chicken fillet contains approximately 26.7 grams of protein, just 142 calories, and 3.1 grams of fat.

Greek Yoghurt

Greek yogurt is filtered through a special paper to remove any serum, which gives it a consistency somewhere between yogurt and cream cheese and leaves it with a characteristically sour taste. This type of yogurt is a universal source of protein: A 150-gram serving of low-fat Greek yogurt provides around 100 calories and 18 grams of protein! A similar measurement of natural Greek yogurt will provide you with around 144 calories and 15 grams of protein. Depending on your current nutritional requirements and weight-loss needs, both are a worth option.

Greek yogurt is also rich calcium, magnesium and overall has far more nutiriotional benefits than traditional yogurt. It contains more protein but less carbs and less sodium.

Black Beans

One cup of black beans holds around 227 calories and 15 grams of protein. Beans are a great source of protein, especially for vegetarians, and a healthy alternative for meat eaters who want to vary and/or balance their diet.

Black beans are also extremely beneficial for our digestive system, thanks to their high content of dietary fiber. Research shows that eating black beans can lead to a reduction in your risk of developing colorectal cancer (a malignant tumor in the rectum). They also contain many minerals such as molybdenum, copper, magnesium and iron.