protein rich foods for weight loss
Diets & Weight loss,  Health,  Healthy Eating

37 Protein Rich Foods For Weight Loss And Health

If you’ve been eating chicken day in day out, prepare for a food revolution. The 37 protein rich foods for weight loss and health we’ve listed here will not only help you lose weight, but also bolster your health.

Additional to this, eating foods rich in quality protein also; remove hunger, increase muscle mass and strength. 

So what are the protein rich foods weight loss and health?

Here is a list of the 37 most protein-rich and delicious foods you can add to your diet plan right now.

Dairy products high in protein

1.- Cottagge cheese

Protein in 100 gr: 11 gr ( Reference )

Protein in 1/2 cup: 14 gr

This type of cheese is full of the protein casein – a type of slow-digesting protein that helps your muscles grow with a constant supply of vital amino acids. It is ideal as an aperitif, especially before sleep.

What you should know: Cottage cheese is a high sodium food, look for lo sodium brands.


2.- Greek yogurt

Protein in 100 gr:  10 gr ( Reference )

Protein in 8 oz: 23 gr

Delicious Greek yogurt contains twice as much protein as regular versions. You can also take advantage of the supply of probiotics for your digestive tract and calcium for the health of your bones.

What you should know: Greek yogurt can have up to 3 times less sugar than flavored yogurt.

3 eggs

Protein in 100 gr of fried egg: 16 gr ( Reference )

Protein in 100 gr of boiled egg: 13 gr

Protein in 100 gr of scrambled egg: 10 gr

Protein in 100 gr of egg white: 11 gr

Protein in 100 gr of egg yolk: 16 gr

Protein in 1 large egg: 6 gr

The egg whites are perfect to increase your muscle mass. This is because the biological value – a measure of how much a protein in food can be incorporated into the body’s own protein – the egg is a food with a higher biological value than all the others.

The biological value is determined by the amount of essential amino acids that a food has, and the eggs has a lot.

What you should know: look for egg brands with omega 3.


4.- Swiss cheese 

Protein in 1 oz: 8 gr

Ounce for an ounce, Swiss cheese provides more protein than any other element of the supermarket, making it an ideal food to increase muscle mass, you can use it in your sandwiches or hamburgers.

5: Fat-free Mozzarella cheese

  • Protein in 100 grams: 32 grams
  • 1 oz: 8 grams

You can use mozzarella cheese to make sandwiches or other recipes.

6.- Milk 2%

Protein in 1 cup: 8 gr

Milk continues to be a great source of protein and with a biological value close to the egg. You can enjoy the delicious taste of 2% milk without going overboard. The extra fat in whole milk helps you absorb the fat-soluble nutrients such as vitamin D.

What you should know: Cows that were raised with organic methods of livestock have more omega 3.


7.- Soy milk

Protein in 1 cup: 8 gr

Most non-dairy milks are low in protein, soy milk is the exception. If you suffer from lactose intolerance, consider taking soy milk for your protein shakes.

What you should know: Look for soy milk without sugar. Look for organic products.


Meat high in protein

8.- Beef steak

Protein in 3 oz: 23 gr

These thinner pieces of meat have 1 g of protein per 7 calories, the ribeye has only 1 gram of protein per 11 calories. Apart the steak is very economical and very delicious.

What you should know: Be careful not to overcook the thin cuts of steak since it can make them very hard and dry.


9.- Ground beef

Protein in 3 oz: 18 gr

Using high quality ground beef gives an excellent flavor and enough fat for your burgers. This type of meat is rich in creatine .

What you should know: If you have extra money, look for ground beef from grass-fed cattle, which has more nutrients than the other type of meat.

10.- Chicken breast (without bone)

Protein in 3 oz: 24 gr

This food has more protein than any other poultry, so it should always be in your pantry if you want to increase muscle mass.

What you should know: Look for the specials to buy it cheaper, become friends with the supermarket employee in charge of the chicken to get the specials deals.


11.- Turkey breast

Protein in 3 oz: 24 gr

As with chicken, this bird has a large amount of proteins that help you increase your muscle mass.

What you should know: Look for the antibiotic-free turkey.

Fish and seafood high in protein

12.- The halibut fish or halibut

Protein in 3 oz: 23 gr

Within the species with white meat the halibut has high quality protein to increase your muscle mass quickly. Each 3 oz of halibut only contains 2 gr of fat, it is one of the best types of fishes, or protein rich foods for weight loss in general:

What you occupy to know: Atlantic halibut is better than Atlantic halibut.


13.- Yellow fin tuna, light tuna or yellowfin tuna

Protein in 3 oz: 25 gr

This type of tuna is easily digested and has a high quality type of protein. You can also take advantage of the large amount of vitamin B within it, along with its health amounts of selenium.

What you should know: Look for high quality yellowfin tuna.


14.- Red Salmon

Protein in 3 oz: 23 gr

Not only does red salmon taste better than normal salmon, it has 25% more protein. Whether you go for the red salmon or the normal, you will get all the benefits of its large amount of omega 3 fatty acids.

What you should know: Look for salmon with the skin still intact, it gives much better flavor when its cooked.


15.- Octopus

Protein in 3 oz: 25 gr

The octopus is already offered in many supermarkets. If you want to increase muscle or are on a diet high in protein, octopus is an excellent source of protein.

What you should know: Frozen octopus is better than fresh octopus, because low temperatures make the flesh of the octopus much softer.

16.- Tilapia

Protein in 3 oz: 21 gr

Tilapia is available in most supermarkets or fish shops, it is a delicious fish with lots of high quality protein to keep your muscles strong and well nourished.

What you should know: Look for American tilapia, this type of tilapia is much better than its Asian counterpart.

Canned foods high in protein

17.- Canned tuna

Protein in 3 oz: 22 gr

It is one of the best options to save on high protein foods. You get almost the same protein as many other high protein foods, but with less expense.

What you should know: Buy healthier version of water and tuna instead of the one drenched with oil, which only adds more calories.


18.- Cured meat

Protein in 3 oz: 24 gr

The protein from salted cured meat is an excellent way to increase the volume of your muscles.

What you need to know: You can add rice, vegetables and sauces to the cured meat so you really bring out the flavor.

19.- Sardines

Protein in 3 oz: 21 gr

Not only canned sardines are high in protein, they are also rich in vitamin D and omega 3. Vitamin D helps bone health.

What you should know: Look for high quality canned sardines to have the best protein available to your body.


20.- Anchovies

Protein for 3 oz: 24 gr

This is the best source of gram canned protein per gram. Because of their size, they do not have as many toxins as other species of fish.

What you should know: Let the anchovies soak for 30 minutes before eating to remove the salt, then let them dry.

21.- Canned chicken

Protein for 3 oz: 21 gr

You can quickly add protein to your sandwiches, tacos or salads with the canned chicken.

What you should know: Look for the best low sodium brands.

22.- Dry lentils

Protein for 1/4 cup: 13 gr

A bag of cheap lentils helps you meet your daily protein requirement, and they are high in fiber and nutrients.

What you should know: To eat it you only have to add the lentils to a container with water for 20 minutes. You can add to the lentils chopped vegetables, chicken or turkey.

23.- Navy beans

Protein per 1 cup: 20 gr

Beans are an incredible source of protein. When it comes to canned beans, navy beans are the best. Each cup of navy beans has an amazing 13 grams of dietary fiber, fiber which will help fight constipation.

What you need to know: Look for a high quality brands in your beans.

Cold meats protein

24.- Meats roasted in the oven

Protein in 3 oz: 18 gr

Baked meat contains much more protein than other types of foods. Many people are surprised that roast meat is also very low in fat.

What you should know: Look for brands low in nitrites and nitrates, when this is present and exposed to heat, it can become carcinogenic.



25.- Turkey breast cooked in the oven

Protein in 3 oz: 18 gr

Almost no fat, cooked turkey is a superior protein for building muscle mass. It can be eaten in slices, or in a low carb sandwich.

What you occupy to know: Avoid brands with a lot of salt, sugar or other types of harmful flavorings that do no favors to your body.

26.- Dehydrated meat

Protein in 1 oz: 13 gr

Dehydrated meat is loaded with muscle building proteins. That aside, it’s also delicious and convenient.

What you should know: Look for a low nitrate beef jerky.




Nuts high in protein

27.- Almonds and other nuts

Protein per 2 oz: 6 gr

You can eat nuts, almonds, peanuts, both of which are rich in proteins and unsaturated fats.

What you should know: If you are on a low sodium diet, look for the “unsalted” brands

28.- Peanut butter

Protein in 2 tablespoons: 8 gr

Peanut butter is not a fashionable food anymore, but that doesn’t stop it being high in protein.

What you should know : Look for low-sugar peanut butter, and not low-fat peanut butter.

Products high in protein

29.- Protein shakes

Protein in 1 cup: 16 gr

Protein shakes made at home is a very fast way to meet your daily protein requirements

What you should know: Look for a protein shake that contains a lot of protein and less sugars (which is the substance that causes problems).


30.- Tofu

Protein in 3 oz: 12 gr

Tofu is an excellent vegetarian high protein alternative.

What you should know: Try to eat tofu one a day a week instead of meat.

High protein frozen foods

31.- Green peas

Protein in 1 cup: 7 gr

Frozen green peas contain more protein than most vegetables. They are an excellent source of fiber, helping to keep your digestion regular.

What you should know: Make sure your frozen pees aren’t stuck in a block, when they stuck in a block they lose their quality.


32.- Frozen Greek yogurt

Protein in 1/2 cup: 6 gr

Frozen Greek yogurt tastes delicious apart from being an excellent source of protein.

What you should know: Look for the brands with the lowest amount of sugar.

33:Ripe soybeans

Proteíana in 100 gr: 17gr

Protein in 1 cup: 29 gr:

Mature soybeans taste delicious and are an excellent source of protein.

What you should know: Always go for quality brands.

High protein grains

34.- Wheat germ

Protein in 1 oz:  6 gr

The wheat germ has 3 components: endosperm, bran and germ. The germ is the most nutritious and includes a lot of protein. Add it to your smoothies or your oatmeal.

What you need to know: to keep fresh, store the wheat germ in the refrigerator.

35.- Quinoa

Protein in 1 cup: 8 gr

This South American food contains the arsenal of essential amino acids, making it a great source of food to increase muscle mass.

What you should know: Quinoa is a superfood with great health benefits, try and include it in at least one meal.


36.- Ezekiel bread

Protein in 1 slice: 4 gr of protein and only 80 calories.

Ezekiel bread probably very different to any that you may be used to. The Ezekiel bread is made of wheat grains and legumes. This makes it a bread high in protein, fiber and nutrients (contrary to many other types of bread).


37:– Pumpkin Seeds

Protein in 1 oz: 5 gr of protein in 125 calories.

Pumpkin seeds are high in protein, nutrients, iron, zinc and magnesium.

What you should know: aside from pumpkin seeds, the other seeds high in protein are sunflower seeds, chia seeds and flax seeds.

What are the best foods with vegetable proteins?

  • Green Peas – Contains 5 grams of protein in 100 grams of green peas ( Reference )
  • Quinoa – Contains 4.4 grams of protein in 100 grams of quinoa ( Reference )
  • Pinto Beans – Contains 21 grams of protein per 100 grams ( Reference )
  • Chickpeas – Contains 19 grams of protein per 100 grams ( Reference )
  • Edamame – Contains 11 grams of protein per 100 grams ( Reference )


What are the best foods high in protein and low in fat?

The whites of eggs, fish, seafood, beans, lentils, mahi mahi fish, turkey, chicken breast and tofu. All the high-protein vegetables mentioned above are also high-protein, low-fat foods.

What are the best fruits with proteins?

Fruits have almost no protein compared to sources of animal or vegetable protein, below is the list of fruits with more protein:

  • Avocado – Contains 2 grams of protein in 100 grams of avocado ( Reference )
  • Guavas – Contains 2.6 grams of protein in 100 grams of guava ( Reference )
  • apricots – Contains 1.4 grams of protein in 100 grams of apricot ( Reference )
  • Kiwi – Contains 1.1 grams of protein in 100 grams of kiwi ( Reference )

Other foods high in protein

Protein per 100 gramsCaloriesProtein (g) by Calorie
Dry gelatin without sugar86 grams335 calories1g for 3.9cal
Egg whites powder82 grams376 calories1g for 4.6cal
Soy protein isolated81 grams338 calories1g for 4.2cal
Integral gluten75 grams370 calories1g for 4.9cal
Spirulina (Dry seaweed)58 grams290 calories1g for 5cal
Peanut flour without fat52 grams327 calories1g for 6.3cal
Sunflower seed meal without fat48 grams326 calories1g for 6.8cal
Low-fat soybean meal47 grams372 calories1g for 7.9cal
Low fat milk powder36 grams362 calories1g for 10cal
Dry serum13 grams353 calories1g per 27.2cal
Reference )

Other foods that contain proteins

Almonds21g per 100 grams serving (575 calories)30g per cup (143 grams) (822 calories)6g per ounce (28 grams) (161 calories)
Pistachios (dried and roasted)21g per 100 grams serving (571 calories)26g per cup (123 grams) (702 calories)6g per ounce (28 grams) (160 calories)
Peanut24g per 100 grams serving (585 calories)35g per glass (146 grams) (854 calories)7g per ounce (28 grams) (164 calories)
Nuts14g per 100 grams serving (673 calories)19g per glass (135 grams) (909 calories)4g per ounce (28 grams) (188 calories)
Pecan9g per 100 grams serving (691 calories)9g per glass (99 grams) (684 calories)2.6g per ounce (28 grams) (193 calories)
Sunflower seeds21g per 100 grams serving (584 calories)30g per cup (140 grams) (818 calories)6g per ounce (28 grams) (164 calories)
Cocoa powder (without sugar)20g per 100 grams serving (229 calories)17g per cup (86 grams) (197 calories)1g per tablespoon (5 grams) (11 calories)
Flax seeds18g per 100 grams serving (534 calories)31g per glass (168 grams) (897 calories)2g per tablespoon (10 grams) (53 calories)
Sesame seeds18g per 100 grams serving (573 calories)26g per glass (144 grams) (825 calories)1.6g per tablespoon (9 grams) (52 calories)



Reference )

Why do you need protein?

You need to take in protein to create and repair your muscle. Protein also helps in reducing your appetite.

There are some sports coaches and health experts that say you should increase your protein intake if you are very active person and you exercise a lot, compared to someone who leads a sedentary life.

How much protein do you need to eat per day?

Currently recommended is a food intake containing 46 grams of protein for women between 19-70 years and 56 grams for men between 19-70 years. ( Reference )

How much protein do you eat per day if you want to increase muscle?

It is recommended for people who want to increase their muscle mass to take from 2 to 2.5 gr of protein per kilogram of weight.


How does protein help your body?

The protein is a macro nutrient composed of amino acids that are necessary for the proper growth and functioning of the human body. While the body can manufacture several amino acids required for the production of protein, other essential amino acids need o be obtained from animal and / or vegetable protein sources.

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