What Type of Foods are High in Protein? Well, the quick answer is most foods contain protein in varying amounts. The foods with the lowest protein content are pure fats like butter, olive oil and tallow, together with pure sugar sources like sucrose or fructose.
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 get the same amount of protein. This is the reason 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
Conclusion
Protein is an essential part of any healthy diet, and fortunately there are many delicious foods that contain this vital nutrient. Foods like eggs, fish, beans, dairy products (including cheese!), nuts, seeds and soy-based products all have high to medium amounts of protein in them.
A great way to increase your intake of protein and satiety or weight loss is to prioritize eating high-protein foods.
Further Reading
- High protein high satiety keto diet example
- High protein diet menu
- Protein in the diet equals a thinner waist
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