What Foods have Protein?

What foods have protein? Well, the short answer is…. all foods contain protein in varying amounts. However some foods have a higher ratio of protein compared to calories, for example, a large boiled egg contains about 6.5 grams of protein, which represents around 33% of the calories as protein. So you would only need to eat 100g of a boiled egg to consume about 14 grams of protein.

This compares to 100g of cooked kale which has 1.9 grams of protein so you would need to eat a great deal more of cooked kale than the previous example of eggs in order to obtain the same amount of protein. This is the reason why vegetables are in the low protein group, simply because of the volumes you would need to eat to obtain your daily quota of protein.

I have included all the foods groups for completeness on a low carb and paleo diet some of these foods would only be eaten in small qualities if at all, e.g. legumes and rice.

High in Protein Foods

Eggs all types

Egg whites

All meats (lean portion only) this includes……

Chicken

Turkey

All game animals

Pheasant

Quail

Duck

Goose

Lamb

Beef

Offal

Liver

Kidneys

Brain

Oxtail

Shellfish

All varieties of fish

Salmon

Plaice

Cod

Flounder

Tofu

Soymilk

Milk

Whole milk

Skimmed milk

Yogurt

Cheese

Cottage cheese

Cheddar

Brie

Stilton

Whey powder drinks

Tempeh

Gelatine

Beef jerky

Bacon

Cured and dried meats

Medium Protein Foods

Nuts

Seeds

Legumes

Lentils

Peas and beans

Rice

Low protein foods

Vegetables of all types

Fruits

Berries

Mushrooms

Bean sprouts

 

 

 

 

 

 

 

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