Best high protein foods


Proteins are large molecules that our body’s cells needs to work properly. Proteins are made of amino acids. When it comes to build muscles, protein has the major roll. It is macronutrients that helps to build muscles. Body’s cells, tissues and organs cannot exist without them. So our body needs sufficient amount of protein to build muscles and function properly. So here I have a list of ‘Best High Protein Foods‘ for you. These foods are Good Sources Of Protein to include in your diet to prepare a High Protein Diet.


These best high protein foods are categorized into two types : Veg and Non-Veg. Here is the list of types and categories of best high protein foods :-


  • Dairy and Eggs
  • Grains and Legumes
  • Nuts and Seeds
  • Fruits and Vegetables


  • Meats
  • Seafood

Here is a list of 45 Best High Protein Foods for your high protein diet. 


Here are best high protein foods for vegetarian who don’t eat meats or fishes. These veg foods are good sources of protein.


Dairy and eggs high protein diet

1. PEANUT BUTTER :- Peanut butter is made by ground peanuts. You can find this easily in market. Peanut butter is one of the good sources of protein to bulk up or weight gain. Peanut butter has 25% protein, 25% carbs and 50% goods fat. 2 tablespoon of peanut butter have 7.5 grams protein and 188 calories.

2. EGGS :- Eggs are one of the best high protein foods. These are easy to digest and 1 large egg contains 5-5.5 grams of protein and 20 calories. 

3. COTTAGE CHEESE :- Cottage cheese is tasty and healthy too. 1 cup of cottage cheese contains 28 gram protein and 163 calories.

4. GREEK YOGURT :- 1 cup of greek yogurt has about 15 grams of protein and 160 calories.

5. SWISS CHEESE :- 1 slice of swiss cheese contains 7.5 grams of protein and 106 calories. 

6. TOFU :- Tofu is great combination of science and dairy. It is made from white cheese (paneer) and soy. 100 gram tofu has 8 grams of protein and 100 calories. 

7. SOY MILK :- 1 cup of soy milk has 8 gram protein and 130 calories. 


Grain and legumes good high protein diet

8. SOYBEANS :- Soybeans are one of the best high protein foods. Many of muscle builders use soybeans in their high protein diet because these are good sources of protein. 1 cup soybean has 68 grams of protein and 830 calories. 

9. KIDNEY BEANS :- 100 gram of kidney beans contain 7.5 grams protein and 120 calories. 

10. CHICK PEAS :- 1 cup of chickpeas has almost 15 grams of protein and 270 calories. 

11. LENTILS :- 100 gram of lentils have 21 grams of protein and 350 calories. 

12. OATS :- Oats are good sources of carbs and good sources of protein too. 1 cup of oats contains almost 26 grams of protein and 607 calories. 

13. WHEAT :- 1 cup of wheat has 27 grams of protein and 415 calories. 

14. GREEN PEAS :- Green peas are higher in carbs. 1 cup of green peas has 9 grams of protein and 1340 calories. 

15. BARLEY :- 1 cup of barley has 23 grams of protein and 657 calories. 

16. SPROUTS :- 1 cup of sprouts contains 7 grams of protein and 82 calories. 

17. SOBA NOODLES :- Tasty and healthy. You can add soba noodles in your high protein diet. 1 ounce of soba noodles has 4 grams of protein and 94 calories. 


High protein diet nuts and seeds

18. ALMONDS :- Almonds are one the best high protein foods in nuts. These are good sources of protein. 10 almonds have 6 grams of protein and 160 calories. 

19. CASHEWS :- 1 ounce of cashews has about 5 grams of protein and 155 calories. 

20. WALNUTS :- 1 cup walnuts has 18 grams protein and 765 calories. 

21. PISTACHIO :- 1 cup of pistachios has 25 grams protein and 685 calories. 

22. QUINOA :- 1 cup quinoa has 24 grams of protein and 626 calories. 

23. PUMPKIN SEEDS :- Some seeds are good sources of protein. Pumpkin seeds are one of them. 1 cup pumpkin seeds contain 12 gram protein and 285 calories. 

24. CHIA SEEDS :- 1 ounce of chia seeds has 4 gram protein and 137 calories. 

25. HEMP SEEDS :- Hemp seeds are one of the best high protein foods. These are good sources of protein because 1 ounce of hemp seeds 9 grams of protein and 161 calories. 

26. PECANS :- 1 cup of pecans has 10 gram protein and 750 calories. 


High protein diet fruits and vegetables

27. BROCCOLI :- For vegetarian broccoli is one of good sources of protein in vegetables. 1 broccoli has 4 grams of protein and 51 calories. 

28. SWEET CORN :- Sweet corn is tasty and healthy. 1 large sweet corn has 4.5 gram protein and 123 calories. 

29. CAULIFLOWER :- Cauliflower is one of the best high protein foods for vegetarians. These are high in protein. 1 large cauliflower contains 16 gram protein and 210 calories. 

30. ASPARAGUS :- 1 cup asparagus has 3 gram protein and 27 calories. 

31. COCONUT :- Coconut and coconut milk both are good for health. 1 coconut has 13 grams of protein and 1405 calories. 

32. AVOCADOS :- 1 Avocado has 4 gram protein and 322 calories. 

33. BANANA :- 1 medium banana has 1.5 gram protein and 121 calories. 

34. GUAVA :- Guava is a tasty fruit and also high in protein. 1 guava has 1.5 gram protein and 37 calories. 


Non-veg foods are high in proteins. Here is list of best high protein foods for non-vegetarians.


High protein diet meat

35. CHICKEN BREAST :- Chicken breast is one of best high protein foods. Only one half of chicken breast contains 28 grams of protein and 142 calories. 

36. PORK CHOPS :- Porks are also good sources of protein. Because only 1 pork chop has 39 gram protein and 286 calories. 

37. GROUND BEEF :- 1 ounce of ground beef has 7.5 grams of protein and 76 calories. 

38. TURKEY :- 1 slice of turkey contains 4 gram protein and 22 calories. 


Seafood high protein diet

39. PACIFIC COD FISH :- All fishes are good sources of protein but Pacific cod fish is high in protein so it is one of the best high protein foods. 1 fillet of pacific cod fish contains 21 gram protein and 95 calories. 

40. SALMON :- 1 ounce of salmon fish has 6.5 gram protein and 40 calories. 

41. YELLOWFIN TUNA :- 1 yellowfin tuna fish has almost 7 grams of protein and 31 calories. 

42. OCTOPUS :- 1 ounce of octopus has 4 gram protein and 23 calories. 

43. HALIBUT :- Halibut is also one of the best high protein foods. Only one half of halibut contains 42 grams of protein and 224 calories. 

44. TILAPIA :- 1 ounce of tilapia has 4.2 grams of protein and 27 calories. 

45. ANCHOVIES :- Last but not least 1 ounce of anchovies has 6 grams of protein and 40 calories. 

   1 Ounce = 28.35 gram

   1 Tablespoon = 14.3 gram

   1 Cup = 128 gram

This is the list of 45 “Best High Protein Foods“.



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