74 High Protein Foods

Protein is necessary for healthy muscle strength and growth. You also must have a well balanced diet of carbohydrates, fat and protein in order to reduce your risk of developing chronic disease. But how do you know how much protein your body needs?

Everyone's protein requirement is different. It all depends on your age, weight, activity level and other special needs. The U.S Department of Agriculture recommends that adults get 10-35% of their day's calories from protein and at least .37 grams of protein per pound of body weight. For example, a 130lb female should get at least 48 grams of protein per day. But this is only the minimum requirement. As long as you eat 2-3 servings of protein rich foods per day you should be able to get enough.

If you don't get enough protein you may suffer from fatigue, weakness, muscle loss, a slower metabolism and weaker immune system. Below is our list of 74 protein rich foods. As long as you include a variety of these foods in your diet you should meet your daily protein requirement.

Protein Rich Foods
Calories
Protein (g)
Total Fat (g)
Ounces
Beef
1. Pot Roast
183
28
8
3
2. Flank Steak
175
24
9
3
3. Rib Roast
172
24
8
3
4. Round Roast
153
27
4
3
5. Sirloin
165
26
6
3
6. Tenderloin
174
24
8
3
7. Lean 85% Ground Beef
204
22
12
3
8. Lean 90% Ground Beef
162
25
7
3
9. Beef Jerky
70
11
1
1
10. Beef Liver
184
23
7
3
11. Beef Hot Dogs
184
6
17
1 hot dog
Chicken
12. Broth
19
3
1
1/2 cup
13. Dark Meat
174
23
8
3
14. White Meat
147
26
4
3
15. Ground
178
22
9
3
16. Chicken Liver
133
21
5
3

Pork

17. Loin Chop
165
26
7
3
18. Country-style Ribs
203
21
13
3
19. Shoulder-lean
207
22
13
3
20. Tenderloin (breaded)
277
30
13
3
21. Lean Tenderloin
133
25
4
3
22. Pork Hot Dog
183
6
17
1 hot dog
23. Ham
133
21
5
3
Turkey
24. Beast (no skin)
133
26
3
3
25. Breast (with skin)
168
24
4
3
26. Ground
210
23
12
3
27. Dark Turkey (no skin)
159
24
6
3
28. Turkey Hot Dogs
129
8
11
1 hot dog
Lamb
29. Shoulder
239
30
12
3
30. Leg
163
23
7
3
31. Loin Chops
186
25
8
3
32. Veal
127
25
3
3
Seafood
Fish
33. Breaded Fish Sticks
231
13
10
3
34. Cat Fish
132
21
5
3
35. Cod (baked or broiled)
89
19
1
3
36. Flounder/Sole
99
22
2
3
37. Haddock
98
23
1
3
38. Orange Roughy
143
17
8
3
39. Red Snapper
19
22
1
3
40. Canned Salmon
130
17
6
3
41. Fresh Salmon
183
23
9
3
42. Sardines
177
21
10
3
43. Shark
148
24
5
3
44. Sword Fish
127
22
4
3
45. Trout
164
30
5
7-8
46. Tuna (oil packed)
169
25
7
3
47. Tuna (water packed)
111
25
-
3
48. Fresh Tuna
156
25
5
3
Shrimp
49. Batter
195
18
11
3
50. Canned
102
20
2
3
51. Fresh/Frozen
84
19
1
3
Lobster
52. Broiled/Grilled
80
17
1
3
53. Canned Meat
79
17
1
3
54. Oysters
117
12
4
3
Vegetables
55. Lentils
115
9
-
1/2 cup
56. Refried Beans
135
8
1
1/2 cup
Eggs

57. Egg
75
6
5
1 large
58. Egg Yolk
59
3
5
1 large
59. Egg Substitute
48
3
3
2 Tbsp.
Cheese
60. American
106
6
9
1
61. Cheddar
114
7
9
1
62. Cheddar (low fat)
90
8
6
1
63. 4% Cottage Cheese
109
13
5
1/2 cup
64. 2% Cottage Cheese
102
16
2
1/2 cup
65. 1% Cottage Cheese
82
14
1
1/2 cup
66. Cream Cheese Light
60
3
5
1
67. Feta
75
4
6
1
68. Mozzarella
72
7
5
1
69. Parmesan
23
2
2
1 Tbsp.
70. Ricotta Park Skim Mild
170
14
10
1/2 cup
71. Swiss
107
8
8
1
Miscellaneous
72. Peanut Butter
95
4
8
1 Tbsp.
73. Air-popped Popcorn
30
1
-
1 cup
74. Oatmeal - Cooked
109
5
2
3/4 cup