This "A" list of high protein foods has only seafood and poultry.

Because theyre such high protein sources with low calorie counts, lean poultry and fish are at the top of the healthy list for best sources of protein. SEAFOOD - protein and carbs listed in grams High Protein Sources Anchovies, in water Crab, king (cooked) Flounder & Sole (cooked) Haddock (baked or broiled) Herring (cooked) Mahi Mahi (baked or broiled) Perch (freshwater) (cooked) Pollock (baked or broiled Salmon (baked or broiled) Sardines, in water Scallops (steamed) Shrimp Snapper (baked or broiled) Trout, freshwater (cooked) Tuna, canned (chunk lite) Whitefish (baked or broiled) Serving 1 ounce 4 ounces 4 ounces 4 ounces 4 ounces 4 ounces 4 ounces 4 ounces 4 ounces 1 can 4 ounces 4 ounces 4 ounces 4 ounces 1/4 cup 4 ounces Protein Carbs Calories 6 0 37 22 0 110 27 0 133 28 0 127 26 0 230 27 0 124 28 0 133 28 0 134 25 0 234 22 0 130 26 0 127 24 0 112 30 0 145 30 0 215 16 0 70 28 0 195

*Avoid high-mercury shark, swordfish, king mackerel, marlin and tilefish.

POULTRY - protein and carbs listed in grams High Protein Sources Chicken breast Chicken, light meat (no skin) Chicken, dark meat (no skin) Turkey, light meat (no skin) Turkey, dark meat (no skin) The "B" High Protein Foods List The "B" list of high protein foods contains dairy and legumes (beans, peas and lentils). Dairy is also important for calcium. And beans, peas and lentils are your best sources of protein from high fiber plant foods. DAIRY - protein and carbs listed in grams High Protein Sources Cheddar cheese Cheddar, low-fat Cottage cheese Cottage cheese, low-fat Egg Milk, low-fat Serving 1 ounce 1 ounce 1/2 cup 1/2 cup 1 large 1 cup Protein 7 8 14 16 6 8 Carbs <1 1 3 3 0 12 Calories 114 90 110 90 75 121 Serving 4 ounces 4 ounces 4 ounces 4 ounces 4 ounces Protein Carbs Calories 29 0 193 35 0 196 31 0 232 34 0 178 32 0 212

Milk, skim Muenster cheese Swiss cheese Yogurt, low-fat Yogurt, nonfat

1 cup 1 ounce 1 ounce 1 cup 1 cup

8 7 8 12 13

12 <1 1 16 17

86 104 107 144 127

LEGUMES - protein and carbs listed in grams High Protein Sources Black beans (cooked) Garbanzo/chickpeas (cooked) Kidney beans (cooked) Lentil beans (cooked) Lima beans (cooked) Navy beans (cooked) Soybeans/edamame (cooked) Tofu (fresh) The "C" High Protein Foods List Even though whole grains and nuts are on the "C" list of high protein foods, they're both loaded with fiber and nutrition. And when combined with legumes, the combination boosts your total healthy protein intake. GRAINS - protein and carbs listed in grams High Protein Sources Oatmeal, rolled oats (cooked) Pancake, buckwheat Pancake, whole wheat Pasta, whole wheat (cooked) Popcorn, dry (cooked) Rice, brown (cooked) Rye bread Whole wheat bread Serving Protein Carbs Calories 1 cup 6 25 145 1 4" 2 6 54 1 4" 3 9 74 1 cup 7 37 174 1 cup 2 11 54 1/2 cup 2 23 108 1 slice 2 12 56 1 slice 2 11 56 Serving Protein Carbs Calories 1/2 cup 8 20 113 1/2 cup 7 23 134 1/2 cup 8 20 112 1/2 cup 9 20 115 1/2 cup 7 20 108 1/2 cup 8 24 129 1/2 cup 11 10 127 1/2 cup 10 2 94

NUTS - protein and carbs listed in grams High Protein Sources Almonds (23 nuts) Brazil nuts Cashews Filberts (hazelnuts) Peanuts Peanut butter Pecans Pistachios Walnuts Serving 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 2 Tabs. 1 ounce 1 ounce 1 ounce Protein 6 4 4 4 8 8 3 6 4 Carbs 6 3 9 5 4 6 4 8 4 Calories 162 184 155 176 168 188 193 160 185

Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of the human body. While the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable protein sources. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) of protein is 46 grams for women aged 19-70 and 56 grams for men aged 19-70. Any excess protein consumed is turned into energy by the body, and it is controversial whether this excess protein causes a strain on the liver. A deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in general.