List of High Protein Foods

Having read our main page you will now be aware of the types of protein rich foods that there are. What we aim to provide on this page is a list of high protein foods. The first list shows protein rich foods such as fish, meat and shell fish with the most protein in.

A list of high protein foods with the most protein per 100g:

Lamb - 29.7g Chicken breast(skinless) - 28.4g Shrimp - 23.8g Scallops - 23.2g Prawns - 22.6g Lobster - 22.1g Rump Steak - 20.7 Beef Mince - 19.7g Crab - 19.5g Whelk - 19.5g Haddock - 19g

Mackerel - 18.7g Cod - 18.3g Mussels - 16.7g Bacon(back) - 16.5 Squid - 15.4g Pork Sausage - 14.5g Beef burger - 12.4g Cockles - 12g Tuna - 11.7g Oysters - 10.8g Octopus - 10.8g

As previously mentioned on our main page, red meat is amongst the highest sources of protein. As you can see on the list, lamb is the highest protein provider per 100g at 29.7g of protein.

What was also mentioned on our main page was that there are 8 important amino acids that make up different proteins that are found in different foods. By mixing and matching our protein rich foods we are ensuring that we get all of these amino acids that we need into our diet. For more information please see our high protein diet page.

Below is a list of high protein foods which are specifically nuts and seeds.

The list shows the amount of protein in grams per 1 ounce measure of the nuts or seeds.

High Protein Nuts

• Pumpkins and squash seed kernels roasted with salt applied - 9.35g
• Pine nuts, pignolia, dried - 6.80g
• Pistachio nuts dry roasted with salt applied - 6.05g
• Almonds - 6.03g
• Sunflower seed kernels dry roasted with salt applied - 5.48g
• Mixed nuts, dry roasted with peanuts and salt applied - 4.90g
• Cashew nuts, oil roasted with salt applied - 4.77g
• Mixed nuts, oil roasted with peanuts and salt applied - 4.75g
• Cashew nuts, dry roasted with salt applied - 4.34g
• Walnuts - 4.32
• Hazelnuts or filberts - 4.24g
• Brazil nuts, dried and unblanched - 4.07g
• Pecan nuts - 2.60g
• Macadamia nuts, dry roasted with salt applied - 2.21g

Obviously many foods which are high in protein will not be suitable for vegetarians so it is harder for them to implement protein into their diet. However fruit vegetables and beans are all sources of protein that are popular amongst vegetarians.

High Protein Foods - Beans

Mung beans, boiled with no salt - 2.52g of protein per 124g Asparagus, canned, the drained solids - 1.54g per 72g Pinto beans, boiled with no salt - 15.60g per 171g Navy beans, boiled with no salt - 15.83g per 182g Kidney beans, boiled with no salt - 15.35g per 177g Black beans - 15.24g per 172g Lima beans - 14.66g per 188g Soy beans, boiled with no salt - 28.62g per 172g White beans - 19.02g per 262g Baked beans - 17.48g per 259g Chick peas/Garbanzo beans, cooked with no salt - 14.53g per 164g Refried beans - 13.83g per 252g

The last list on this page shows vegetables as a list of high protein foods.

High Protein Vegetables

Asparagus - 3g of protein per 100g Aubergine - 1g per 100g Beetroot - 2g per 100g Broccoli - 3g per 100g Brussel Sprouts - 3g per 100g Cabbage - 1g per 100g Carrot - 0.5g per 100g Cauliflower - 3g per 100g Celery - 0.5g per 100g Chicory - 0.6g per 100g Courgette - 2g per 100g Cucumber - 0.5g per 100g Dandelion greens, boiled with no salt - 2.10 per 105g Endive - 0.63g per 50g Garlic, raw - 0.19g per 3g Lentils, boiled with no salt - 17.86 per 198g Lettuce, raw - 0.91g per 56g Mushrooms, boiled and drained with no salt - 3.39g per 156g

Marrow - 0.5g per 100g Okra - 2.43g per 100g Onion - 0.7g per 100g Spring onion - 2g per 100g Pumpkin, with no salt - 2.70g per 245g Parsnip - 1.5g per 100g Peppers, raw - 0.90g per 45g Potato calories - 1.6g per 100g Radish - 0.7g per 100g Spinach - 2g per 100g Swede - 0.5g per 100g Sweetcorn - 2.5g per 100g Squash, boiled with no salt - 1.64g per 180g Sweet potato - 4.21g per 255g Tomato - 2g per 100g Turnip - 0.8g per 100g Watercress - 3g per 100g Yam - 2g per 100g

There is sufficient information on this page for both vegetarians and non-vegetarians to be able to recognise the protein values of many protein rich foods and then include these into their daily diet.

For anybody that finds it difficult to implement fruit and vegetables into their diet there is a proven method that can help you out, please see our 'how to eat healthy' page,