The highest sources of protein vary depending on whether you are looking at animal-based or plant-based foods. Here are some of the top sources from each category:
Animal-Based Protein Sources
- Lean Meats:
- Chicken breast: Approximately 31 grams of protein per 100 grams.
- Turkey breast: Around 29 grams of protein per 100 grams.
- Fish:
- Tuna: About 30 grams of protein per 100 grams.
- Salmon: Roughly 25 grams of protein per 100 grams.
- Eggs:
- One large egg contains about 6 grams of protein.
- Dairy Products:
- Greek yogurt: Approximately 10 grams of protein per 100 grams.
- Cottage cheese: Around 11 grams of protein per 100 grams.
- Red Meat:
- Beef: Generally around 26 grams of protein per 100 grams.
Plant-Based Protein Sources
- Legumes:
- Lentils: About 9 grams of protein per 100 grams cooked.
- Chickpeas: Roughly 19 grams of protein per 100 grams cooked.
- Nuts and Seeds:
- Almonds: Approximately 21 grams of protein per 100 grams.
- Pumpkin seeds: About 19 grams of protein per 100 grams.
- Soy Products:
- Tofu: Around 8 grams of protein per 100 grams.
- Tempeh: About 19 grams of protein per 100 grams.
- Whole Grains:
- Quinoa: Approximately 4 grams of protein per 100 grams cooked.
- Buckwheat: Roughly 5 grams of protein per 100 grams cooked.
- Vegetables:
- Edamame: About 11 grams of protein per 100 grams.
Highest Concentration
- Whey Protein Isolate: A supplement that can contain up to 90 grams of protein per 100 grams.
For a diet rich in protein, incorporating a variety of these foods can ensure you receive all essential amino acids and other nutrients.
