A list of high protein rich foods and their nutritional content. All protein foods that are high in protein are listed with how much protein they contain.

Protein Rich Foods

Protein Rich Foods

Protein is a macro nutrient necessary for the proper growth and function of the human body. Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle. Everyone needs protein in their diet, but if you do endurance sports or weight training you’ll need to increase your protein intake, and to factor it into your training routine at specific times to reap its muscle-boosting benefits.

While most people get more protein than they need in their daily diet, protein deficiencies can lead to loss of muscle tissue, reduced immunity, a weak heart and even death. When you’re looking at ways to choose protein rich foods, some choices are healthier than others.

A rich protein diet is a must for muscle building. So maintain a balanced diet chart which includes healthy and natural protein rich foods. Vegetarian foods that boost metabolism will contain rich amount of protein.


King of food protein is the humble egg. A medium egg has around 6g of protein of the highest biological value, meaning it comes complete with all 20 amino acids in the most digestible form. An omelette is a good way to start the day and is a good recovery snack too.


Whether you go for cashews, walnuts, pistachios, or any of the other varieties, whole, raw nuts are a healthy high-protein snack choice. If you’re concerned about calories, limit your nut intake to a handful or two, and remember that though nuts are high in fat, it’s healthy monounsaturated fat, which doesn’t clog arteries and is an essential part of a healthy diet. Plus, nuts are high in fiber, which when paired with their protein content, keeps you feeling full longer.


Dried white, black, kidney, pinto, or navy beans and lentils, split peas, or other legumes provide about 19 g per cooked cup. Foods made from soybeans are also excellent sources of protein: 1 cup (5 ½ ounces) of tempeh (made from fermented soybeans) supplies 31 g; 1 cup (8 ounces) of tofu supplies 40 g.


has piles of omega 3 fatty acids that make it great for a range of things from eye health to fat burning. Ditch the bacon and have this with your eggs in the morning for a healthier start to your day.


Tofu is a curd made from soy beans. It comes in soft, regular, firm and extra firm textures, with 7 to 13 grams protein per 1/2 cup. Although it’s higher in phosphorus and potassium than meat, poultry and fish, tofu is still an acceptable protein source.


Whole grains, as well as some other grain products, are naturally high in protein. For example, a cup of wheat germ provides 27 g of protein, while one cup of uncooked whole oats, amaranth, wheat or spelt kernels, quinoa, or wild rice all provide between 24 g and 26 g.


As vegans and vegetarians know, lentils pack a powerful punch of protein, fiber, and minerals while containing comparatively few calories and almost no fat. A cup of cooked lentils offers 22 grams of protein, about 300 calories, and less than 1 gram of fat. Lentils are also relatively quick to prepare for a meal or snack, and because they soak up the flavors of whatever they’re cooked with, they can make a tasty base for many dishes.

Cottage Cheese

Diet staple cottage cheese is an excellent protein source, with a half-cup of low-fat cottage cheese providing 14 grams of protein for only 81 calories. Paired with fruit or plain, it makes a terrific snack when you want to stay full between meals or can even be a satisfying meal all on its own.

Cottage Cheese

Cottage Cheese

Greek Yogurt

Not so long ago, Greek yogurt took up only a tiny portion of the supermarket dairy section. But in just a few years, it has earned its place among supermarket superfood staples. Greek yogurt, which is strained to remove whey, is thicker and creamier than regular yogurt, making it a healthful stand-alone snack, a great mixer for fresh fruit, cereal, or nuts, and a healthy swap for fattier dairy products such as sour cream or cream cheese.