High Protein Foods Lists

Proteins provide energy but their most important role is to aid in the production of hormones and enzymes, build muscles and repair damaged tissue. Most people think of meat, chicken and fish when asked about protein sources, but as you can see from the protein foods lists below, this nutrient can be found in many types of foods.

Meat and Fish. Topping the list of protein foods are meat and fish as well as chicken and other poultry. All of these foods are high in protein. In addition to protein, these items in the protein foods list also offer a variety of vitamins and minerals. Fish is a good source of high quality protein as well as healthy fats.

Beans and Legumes. A cup of legumes can supply as much as 17 grams of protein. Beans and legumes can be made into nutritious soups and stews. Kidney beans, lentils, and navy beans provide protein. They are also high in fiber. Protein foods lists are not complete without beans in it.

Nuts. If you choose not to eat meat, you can still find excellent sources of protein. Nuts such as almonds and walnuts are high in protein as well as heart-healthy oils. Half a cup of almonds provides about 15 grams of protein. You’ll also find other kinds of nuts in protein foods lists, including pistachios, peanuts, and macadamia nuts.

Dairy Products. Milk, cheese and other dairy products are high in calcium but they also belong in the list of high protein foods. One-half cup of cottage cheese contains 12 grams of protein. If you are looking for a good dose of protein, milk, yogurt, and cheese are some of the best sources of this important macronutrient.

Eggs. A single egg contains close to 8 grams of protein. That’s why eggs are always found on any protein foods lists. Most of the protein is concentrated in the whites. If you are trying to avoid fats and cholesterol, skip the yolk and eat only the egg whites.

Protein Foods List for Vegetarians

You may think that the foods in protein foods lists are made up primarily of meats or animal-based foods. Vegetarians will be happy to know that there is still much to choose from. Because vegetarians do not eat meat, chicken, fish or even dairy products, they must derive their protein from other sources. A list of protein foods for vegetarians includes vegetables, nuts, legumes and grains that are rich in protein.

Certain plant foods are high in protein, such as legumes, soya milk, and tofu. One cup of soy beans contains 28 grams of protein. Nuts and grains like quinoa are also excellent protein sources. Other plant foods that you will find in protein foods lists are seeds and beans.

Proteins from animal sources are complete. They contain all the essential amino acids required by the human body. In contrast, plant proteins may lack one or more of the essential amino acids. Vegetarians must eat a wide selection of the foods on the protein foods lists to ensure a combination that make up a complete protein and avoid malnutrition or deficiency diseases.