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21 foods high in protein – list with grams

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Below you will find 21 foods high in protein to eat for healthier diet. Protein is a very important nutrient for healthy weight loss as it can make you feel fuller for longer. Diets higher in protein can reduce appetite, boost metabolism and have a good impact on hormones which regulate weight.

Combining foods high in protein and high in carbs can slow down the absorption of sugar from carbs and reduce cravings, keeping your blood sugar levels a little more stable. Protein also has the TEF effect (thermic effect of food) which means it requires more energy to digest compared to carbs and fat.

Here is a list of 21 foods high in protein for healthy weight loss (per 100g):

Want more? Download this free list of 51 foods organized by protein content from highest to lowest to simplify your meal planning.

FOODIN GRAMS;
PER 100g OF FOOD
(or 3.53 oz)
Chicken breast, grilled, no skin32
Beef steak 31
Tuna, canned in brine23.5
Salmon, grilled24.2
Mackerel20.8
Lamb chop, lean grilled29.2
Cod, grilled20.8
Almonds21.1
Walnuts14.7
Eggs (chicken) 12.5
Cottage cheese12.6
Tofu, steamed8.1
Prawns22.6
Mussels16.7
Crabsticks10
Kidney beans6.9
Oatmeal 11.2
Red lentils7.6
Chickpeas8.4
Whole milk yogurt5.7
Whey protein86.58

Source

While your goal may be to lose a few pounds, it is important that you don’t lose those pounds from your muscle. Correct amount of protein for your body will help prevent that. You will need more protein if you exercise.

Of course, eating more protein alone isn’t a solution to getting toned. In fact, eating too much protein can lead to weight gain. It is good to know how much protein you need and to measure protein intake daily.

Free list of 51 foods organized by protein content from highest to lowest to simplify your meal planning.

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