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    High Protein Foods: 36 Meat & Plant-Based Sources
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    High Protein Foods: 36 Meat & Plant-Based Sources

    TalonBy Updated:4 Mins Read

    High protein foods can come from animal sources (like meat, fish, eggs, milk, cheese, and yogurt) or plant-based sources (like peas, soy, beans and grains). Animal protein tends to be higher in protein in comparison to plant-based sources of protein, and also have a high biological value, as these proteins are better quality and are more readily available to be absorbed by the body at High Protein Foods: 36 Meat & Plant-Based Sources.

    Plant-based foods can also be great sources of protein, however, and can be added to a balanced diet to ensure optimal functioning of the body. High-protein plant-based foods are staples in vegetarian and vegan diets.

    Protein is essential for many mechanisms within the body, such as cellular growth, repair, and maintenance of muscles, tissues, and organs, as well as hormone production at High Protein Foods: 36 Meat & Plant-Based Sources.

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    Meat protein and other animal-based sources

    The following table indicates the quantity of protein per 100 grams of the listed food:

    Food Protein per 100 g Calories per 100g
    1. Chicken 32.8 g 148 cal
    2. Beef 26.4 g 163 cal
    3. Pork (loin) 22.2 g 131 cal
    4. Duck 19.3 g 133 cal
    5. Quail 22.1 g 119 cal
    6. Rabbit 20.3 g 117 cal
    7. Cheese  26 g 316 cal
    8. Skinless salmon, fresh and raw  19.3 g 170 cal
    9. Fresh tuna 25.7 g 118 cal
    10. Raw salted cod 29 g 136 cal
    11. Fish (all types) 19.2 g 109 cal
    12. Eggs 13 g 149 cal
    13. Yogurt 4.1 g 54 cal
    14. Milk 3.3 g 47 cal
    15. Kefir 5.5 g 44 cal
    16. Shrimp 17.6 g 77 cal
    17. Cooked crab 18.5 g 83 cal
    18. Mussels 24 g 172 cal
    19. Ham 25 g 215 cal

    Protein intake after physical activity is important as it helps to prevent lesions and helps muscle recovery and growth at High Protein Foods: 36 Meat & Plant-Based Sources.

    Plant-based protein sources

    It is especially important to incorporate high-protein vegetables into vegetarian diets in order to ensure the adequate intake of amino acids. This helps to maintain muscle, cell, and hormone production. Check-out the following table to see which plant-based food sources contain high amounts of protein at High Protein Foods: 36 Meat & Plant-Based Sources:

    Foods Protein per 100 g Calories per 100g
    20. Soy 12.5 g 140 cal
    21. Quinoa 12.0 g 335 cal
    22. Buckwheat 11.0 g 366 cal
    23. Millet seeds 11.8 g 360 cal
    24. Lentils 9.1 g 108 cal
    25. Tofu 8.5 g 76 cal
    26. Beans 6.6 g 91 cal
    27. Peas 6.2 g 63 cal
    28. Cooked rice 2.5 g 127 cal
    29. Flaxseeds 14.1 g 495 cal
    30. Sesame seeds 21.2 g 584 cal
    31. Chickpeas 21.2 g 355 cal
    32. Peanuts 25.4 g 589 cal
    33. Walnuts 16.7 g 699 cal
    34. Hazelnuts 14 g 689 cal
    35. Almonds 21.6 g 643 cal
    36. Brazil nuts 14.5 g 643 cal

    How to enhance absorption of plant-based protein

    For those on a vegetarian or vegan diet, in order to ensure adequate intake of high-quality protein, high-protein plant sources should be combined with foods that promote absorption of protein in the digestive system. Some examples of food combinations are at High Protein Foods: 36 Meat & Plant-Based Sources:

    • Rice and beans (any type)
    • Peas and corn seeds
    • Lentils and buckwheat
    • Quinoa and corn
    • Brown rice and red beans

    For people who don’t consume animal protein, these meal combinations and a diversified diet are crucial to maintaining the body’s growth and optimal operation. For lacto-ovo vegetarians, extra sources of protein can be found in their diets from High Protein Foods: 36 Meat & Plant-Based Sources, such as eggs, milk, and other dairy products.

    Achieving a high-protein diet

    When attempting to consume a high-protein diet, you are advised ot have 1.1 to 1.5 grams of protein for every kilogram of body weight per day. The exact quantity that needs to consumed should be calculated by a registered dietitian, as recommended protein amounts will vary from person to person. Your adequate amount depends on your age, gender, physical activity, health history and your current health status at High Protein Foods: 36 Meat & Plant-Based Sources.

    This diet is advised for weight loss and muscle gain, and can especially be effective when combined with exercises that promote muscle hypertrophy. Check out our tips for gaining muscle and see which exercises you should be performing.

    Are there foods that are rich in protein but low in fat?

    With the exception of nuts, every plant-based food item included in the above table is high in protein and low in fat. Conversely, low-fat and high-protein animal-based meals include egg whites, low-fat fish, such as cod fish, and low-fat meats such skinless chicken breast at High Protein meals: 36 Meat & Plant-Based Sources.