The Ultimate High Protein Foods List!!!

This article was found on the web at http://www.protnic.com/list-of-all-the-foodshigh-in-protein! Hope you find it useful!
Ive divided this list by various food groups to make it easier for you to use. Also
another important point to keep in mind when choosing and eating protein rich
foods; its very important to pay attention to the amount of saturated fat a
particular food protein has. Its a common mistake that many people make when
choosing to add more protein to their diet, they assume that high protein
automatically means low fat. Thats not true. Some high protein foods are also high
in bad saturated fat. Thats the kind of fat you want to avoid.
The following foods unless other wise noted have a low amount of saturated fat.

POULTRY
A popular source of protein and hundreds of recipes. You cant go wrong with
chicken and turkey.
Skinless chicken breast 4oz 183 Calories 30g Protein 0 Carbs 7g Fat
Skinless chicken (Dark) 4 oz 230 Calories 32g Protein 0 Carbs 5g Fat
Skinless Turkey (White) 4 oz 176 Calories 34g Protein 0 Carbs 3.5g Fat
Skinless Turkey (Dark) 4 oz 211 Calories 31g Protein 0 Carbs 8.1 g Fat

FISH
This category contains the most non vegan foods high in protein. Although some are
also high in cholesterol. If you have been diagnosed with a cholesterol problem you
should avoid eating the fish noted as having high cholesterol. Try other low
cholesterol options like salmon instead.
For those with no known cholesterol issues, you can eat these high protein foods but
do so in moderation. Its better to be safe than sorry. If youre not sure, check with
your doctor first.
Salmon 3 oz 119 Calories 17g Protein 0 Carbs 5.5g Fat
Halibut 3 oz 91 Calories 18g Protein 0 Carbs 3g Fat
Tuna 1/4 cup 70 Calories 18g Protein 0 Carbs 0g Fat
Mackerel 3 oz 178 Calories 16.1g Protein 0 Carbs 12g Fat
Anchovies (packed in water) 1 oz 42 Calories 6g Protein 1.3g Fat
Flounder 1 127g fillet 149 Calories 30.7g Protein 0 Carbs 0.5g Fat
(High Cholesterol)
Swordfish 1 piece 106g 164 Calories 26.9g Protein 0 Carbs 1.5g Fat
(High Cholesterol)

The Ultimate High Protein Foods List!!!

Cod 1 fillet 180g 189 Calories 41.4g protein 0 Carbs 0.3g Fat (High
Cholesterol)
Herring 1 fillet 143g 290 Calories 32.9g Protein 0 Carbs 3.7g Fat (High
Cholesterol)
Haddock 1 fillet 150g 168 Calories 36.4g Protein 0 Carbs 0.3g Fat
(High Cholesterol)
Grouper fillet 202g 238 Calories 50.2g Protein 0 Carbs 0.6g Fat (High
Cholesterol)
Snapper 1 fillet 170g 218 Calories 44.7g Protein 0 Carbs 0.6g Fat (High
Cholesterol)

BEEF
The health risks associated with beef are pretty compelling. A recent study suggests
eating red meat is extremely bad for your health. None the less I do realize not
everyone feels this way. So to keep this list as balanced as possible I have included
the leanest low fat cuts.
Eye of round steak 3 oz 276 Calories 49g Protein 2.4g Fat
Sirloin tip side steak 3 oz -206 Calories 39g Protein 2g Fat
Top sirloin 3 oz 319 Calories 50.9g Protein 4g Fat
Bottom round steak 3 oz 300 Calories 47g Protein 3.5g Fat
Top round steak 3 oz 240 Calories 37g Protein 3.1g Fat

PORK
Pork loin 3 oz 180 Calories 25g Protein 0 Carbs 2.9g Fat (High in
cholesterol)
Tenderloin- 3 oz 103 Calories 18g Protein 0.3g Carbs 1.2g Fat (High in
cholesterol)

GAME MEATS
Bison 3 0z 152 Calories 21.6g Protein 0 Carbs 3g Fat
Rabbit 3 oz 167 Calories 24.7g Protein 0 Carbs 2.0g Fat
Venison (Deer loin broiled) 3 oz 128 Calories 25.7g Protein 0 Carbs
0.7g Fat

GRAINS
Cooked Quinoa 1/2 cup 115 Calories 4.1g Protein 22 Carbs 2g Fat
Cooked Brown Rice 1/2 cup 106 Calories 2.7g Protein 23 Carbs 0.7g

The Ultimate High Protein Foods List!!!

Fat
Regular Popcorn (Air Popped no oil) 1 cup 60 Calories 2g Protein 11
Carbs 0.6g Fat
Steel cut Oatmeal 1 cup 145 Calories 7g Protein 25g Carbs 2.5g Fat
Multi grain bread 1 slice 68.9 Calories 3.5g Protein 11.3g Carbs 0.2g
Fat

BEANS (All nutrition values calculated for cooked beans)

Tofu 1/2 cup 98 Calories 11g Protein 2g Carbs 6g Fat
Lentils 1/2 cup 119 Calories 9g Protein 20g Carbs 0.3g Fat
Black beans 1/2 cup 115 Calories 7.8g Protein 20 Carbs 0.4g Fat
Kidney beans 1/2 cup 111 Calories 7.2g Protein 20.2 Carbs 0.4g Fat
Lima beans 1/2 cup 110 Calories 7.4g Protein 19.7 Carbs 0.3g Fat
Soy beans 1/2 cup 133 Calories 11g Protein 10 Carbs 5.9g Fat

DAIRY
Skim milk 1 cup 90 Calories 9g Protein 12g Carbs 4.8g Fat
Low fat Yogurt 1 cup 148 Calories 12g Protein 17Carbs 3.2g Fat
Non fat Yogurt 1 cup 130 Calories 13g Protein 16.9 Carbs 0.4 Fat
Cheddar cheese 1 oz 116 Calories 7g Protein 0.4 Carbs 9.2g Fat
Low fat Cottage Cheese 1/2 cup 82 Calories 14g Protein 3.1g Carbs
0.7g Fat
One large egg 73 Calories 6.6g Protein 0 Carbs 6g Fat
Low fat Milk 1 cup 119 Calories 8g Protein 12 Carbs 4.6g Fat