74 High Protein Foods

Protein is necessary for healthy muscle strength and growth. You also must have a well balanced diet of carbohydrates, fat and protein in order to reduce your risk of developing chronic disease. But how do you know how much protein your body needs?

Everyone's protein requirement is different. It all depends on your age, weight, activity level and other special needs. The U.S Department of Agriculture recommends that adults get 10-35% of their day's calories from protein and at least .37 grams of protein per pound of body weight. For example, a 130lb female should get at least 48 grams of protein per day. But this is only the minimum requirement. As long as you eat 2-3 servings of protein rich foods per day you should be able to get enough.

If you don't get enough protein you may suffer from fatigue, weakness, muscle loss, a slower metabolism and weaker immune system. Below is our list of 74 protein rich foods. As long as you include a variety of these foods in your diet you should meet your daily protein requirement.

Protein Rich Foods

		Calories	Protein (g)	Total Fat (g)	Ounces
Beef
1. Pot Roast		183	28	8	3
2. Flank Steak		175	24	9	3
3. Rib Roast		172	24	8	3
4. Round Roast		153	27	4	3
5. Sirloin		165	26	6	3
6. Tenderloin		174	24	8	3
7. Lean 85% Ground Beef		204	22	12	3
8. Lean 90% Ground Beef		162	25	7	3
9. Beef Jerky		70	11	1	1
10. Beef Liver		184	23	7	3
11. Beef Hot Dogs		184	6	17	1 hot dog
Chicken
12. Broth		19	3	1	1/2 cup
13. Dark Meat		174	23	8	3
14. White Meat		147	26	4	3
15. Ground		178	22	9	3
16. Chicken Liver		133	21	5	3
Pork
17. Loin Chop		165	26	7	3
18. Country-style Ribs		203	21	13	3
19. Shoulder-lean		207	22	13	3
20. Tenderloin (breaded)		277	30	13	3
21. Lean Tenderloin		133	25	4	3
22. Pork Hot Dog		183	6	17	1 hot dog
23. Ham		133	21	5	3
Turkey
24. Beast (no skin)		133	26	3	3
25. Breast (with skin)		168	24	4	3
26. Ground		210	23	12	3
27. Dark Turkey (no skin)		159	24	6	3
28. Turkey Hot Dogs		129	8	11	1 hot dog
Lamb
29. Shoulder		239	30	12	3
30. Leg		163	23	7	3
31. Loin Chops		186	25	8	3
32. Veal		127	25	3	3
Seafood
Fish
	33. Breaded Fish Sticks	231	13	10	3
	34. Cat Fish	132	21	5	3
	35. Cod (baked or broiled)	89	19	1	3
	36. Flounder/Sole	99	22	2	3
	37. Haddock	98	23	1	3
	38. Orange Roughy	143	17	8	3
	39. Red Snapper	19	22	1	3
	40. Canned Salmon	130	17	6	3
	41. Fresh Salmon	183	23	9	3
	42. Sardines	177	21	10	3
	43. Shark	148	24	5	3
	44. Sword Fish	127	22	4	3
	45. Trout	164	30	5	7-8
	46. Tuna (oil packed)	169	25	7	3
	47. Tuna (water packed)	111	25	-	3
	48. Fresh Tuna	156	25	5	3
Shrimp
	49. Batter	195	18	11	3
	50. Canned	102	20	2	3
	51. Fresh/Frozen	84	19	1	3
Lobster
	52. Broiled/Grilled	80	17	1	3
	53. Canned Meat	79	17	1	3
54. Oysters		117	12	4	3
Vegetables
55. Lentils		115	9	-	1/2 cup
56. Refried Beans		135	8	1	1/2 cup
Eggs
57. Egg		75	6	5	1 large
58. Egg Yolk		59	3	5	1 large
59. Egg Substitute		48	3	3	2 Tbsp.
Cheese
60. American		106	6	9	1
61. Cheddar		114	7	9	1
62. Cheddar (low fat)		90	8	6	1
63. 4% Cottage Cheese		109	13	5	1/2 cup
64. 2% Cottage Cheese		102	16	2	1/2 cup
65. 1% Cottage Cheese		82	14	1	1/2 cup
66. Cream Cheese Light		60	3	5	1
67. Feta		75	4	6	1
68. Mozzarella		72	7	5	1
69. Parmesan		23	2	2	1 Tbsp.
70. Ricotta Park Skim Mild		170	14	10	1/2 cup
71. Swiss		107	8	8	1
Miscellaneous
72. Peanut Butter		95	4	8	1 Tbsp.
73. Air-popped Popcorn		30	1	-	1 cup
74. Oatmeal - Cooked		109	5	2	3/4 cup

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