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List of High Protein Foods

By Aj Yeakel

High protein foods are great for packing on extra muscle. To make sure that your diet is filled with muscle-building proteins, it is extremely important to consider which high protein foods you should consume during your daily eating routine. To help you select the best high protein foods for your diet, we’ve compiled a list of some of the most protein-packed foods that you can find in your average grocery store.

You will notice that the list covers a broad variety of high protein foods. This was done intentionally so that you can compare food types and have more options to add to your daily meals.

The list:

(all nutrition estimates are based on standard single servings)

Peanut butter (2 tbsp)
Protein- 8 g
Calories- 188
Fat- 16 g

Raw almonds (19 pieces)
Protein- 7 g
Calories- 180
Fat- 14 g

Almond butter (1 tbsp)
Protein- 2 g
Calories- 101
Fat- 9 g

Skinless chicken breast (1 cup)
Protein- 38 g
Calories- 258
Fat- 10.4

Ground beef (90% lean, 3 oz)
Protein- 23 g
Calories- 182
Fat- 9 g

Ground turkey (3 oz)
Protein- 22 g
Calories- 193
Fat- 11 g

Salmon (half fillet)
Protein- 39 g
Calories- 367
Fat- 22 g

Tuna (canned, 1 cup)
Protein- 39 g
Calories- 179
Fat- 1 g

Deli turkey (1 oz)
Protein- 4 g
Calories- 31
Fat- 1 g


High protein foods vary substantially in protein, fat, and calorie content per serving. Some of the best high protein foods have high fat counts; however, it is important to consider that not all fats are bad for you, and some can be very beneficial to your diet- even if weight loss is your top priority. Almonds, for example, are rich in omega three fatty acids but low in saturated fats.

In general, if you are looking for an efficient way to increase your protein count but keep your calorie and fat intakes minimal, than fish and lean meats are an effective option. Canned tuna (hold the mayo) tops the list as the most efficient protein source. Skinless chicken breasts, deli turkey, ground turkey, and lean ground beef are also highly efficient high protein foods.

A.J. Yeakel

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