Which Food Is The Best Source Of Protein

Eating A Balanced Diet

What Are The BEST Protein Sources to Build Muscle? (Eat These!)

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best.

This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

This page covers healthy eating advice for the general population.

People with special dietary needs or a medical condition should ask their doctor or a registered dietitian for advice.

Foods From Animal Source

In the following table we indicate the quantity of protein per 100 grams of foods from animal source:


Animal protein per 100 g


Skinless salmon, fresh and raw

19.3 g

25 g

215 kcals

Protein intake after physical activity is important as it helps to prevent lesions and helps muscle recovery and growth.

How Much Protein Do I Need

The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight.

  • For a 140-pound person, that means about 50 grams of protein each day.
  • For a 200-pound person, that means about 70 grams of protein each day.

The National Academy of Medicine also sets a wide range for acceptable protein intakeanywhere from 10% to 35% of calories each day. Beyond that, theres relatively little solid information on the ideal amount of protein in the diet or the healthiest target for calories contributed by protein. In an analysis conducted at Harvard among more than 130,000 men and women who were followed for up to 32 years, the percentage of calories from total protein intake was not related to overall mortality or to specific causes of death. However, the source of protein was important.

Its important to note that millions of people worldwide, especially young children, dont get enough protein due to food insecurity. The effects of protein deficiency and malnutrition range in severity from growth failure and loss of muscle mass to decreased immunity, weakening of the heart and respiratory system, and death.

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How Much Protein Do You Need

The recommended daily intake of protein is between 46-63 grams for most adults, with pregnant and lactating women needing up to 65 grams per day. The Daily Value for protein is set at 50 grams per day , which is an average that works for most people. Athletes or other people looking to build muscle mass may want to consume more protein.

High protein foods include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs.

Below is a list of healthy protein foods sorted by common serving size, use the protein nutrient ranking to sort by 100 gram or 200 calorie serving sizes. For more information, see the lists of vegetarian protein, high protein fruits, and high protein vegetables.

Top 10 Foods Highest In Protein

15 Best Meatless Protein Sources

Protein is a macronutrient that forms the building blocks of the human body. It is necessary for the growth and repair of all tissues, along with many other functions including forming hormones and enzymes. A deficiency in protein leads to muscle atrophy and impaired functioning of the body in general.

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What Are The Best Animal

Based solely on the criteria I mentioned earlier, Whey protein powder comes out on top.

Its been shown in multiple papers to have both the highest leucine content and the highest digestibility when compared various other protein sources.

And since research also indicates that most individuals need roughly 2.5g of leucine in a meal to maximize protein synthesis, it makes it a very practical and calorie wise option of doing so. For instance, one scoop of a high quality Whey protein powder will provide you with a little over 2.5g of leucine for often just over 100 calories.

However, you dont just want to rely exclusively on Whey as your main protein source. Nor would you want to rely on it too heavily in order to hit your daily protein requirements.

Why?Because if you did, youd be missing out on the various micronutrients that other protein sources. And these micronutrients play an important role in your recovery, performance and can perhaps even augment muscle growth!

What Makes A Protein Source Good

Generally, theres two main factors that determine the quality of a protein source:

  • Leucine content. This is an essential amino acid shown in a number of studies to be the most potent amino acid at stimulating muscle protein synthesis.
  • Digestibility. This is simply the proportion of amino acids from the protein that can then be digested, absorbed, and used for protein synthesis.
  • Thus, the higherthe leucine content and the higherthe digestibility of a protein… The better it will be for muscle repair and growth.

    So based on the above criteria, let’s now take a look at what protein sources come out on top.

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    What Is The Best Source Of Protein For Weight Loss

    • Eggs.
    • Nuts and seeds.

    Then, How much protein should I eat a day to lose weight? A high-protein diet for weight loss and overall health should provide about 0.60.75 grams of protein per pound of body weight, or 1.21.6 grams per kilogram, and 2030% of your calories per day.

    What are 3 foods that are high in protein? Protein foods

    • lean meats beef, lamb, veal, pork, kangaroo.
    • poultry chicken, turkey, duck, emu, goose, bush birds.
    • fish and seafood fish, prawns, crab, lobster, mussels, oysters, scallops, clams.
    • eggs.
    • dairy products milk, yoghurt , cheese

    Similarly Are Bananas high in protein?

    Bananas are high in potassium, convenient to eat on the go, and can fuel your body during a workout just as well as a sports drink, according to one study. As if that werent enough, one medium banana brings 1.3 grams of protein.

    Protein Intake And Metabolic Disease Risk

    Protein: What foods are best sources?

    One of the major concerns for individuals on high protein, low carbohydrate diets is the potential for the development of metabolic ketosis. As carbohydrate stores are reduced the body relies more upon fat as its primary energy source. The greater amount of free fatty acids that are utilized by the liver for energy will result in a greater production and release of ketone bodies in the circulation. This will increase the risk for metabolic acidosis and can potentially lead to a coma and death. A recent multi-site clinical study examined the effects of low-carbohydrate, high protein diets and reported significant elevation in ketone bodies during the first three months of the study. However, as the study duration continued the percentage of subjects with positive urinary ketone concentrations became reduced, and by six months urinary ketones were not present in any of the subjects.

    Dietary Protein and Cardiovascular Disease Risk

    Dietary Protein and Renal Function

    Dietary Protein and Bone

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    Why Do We Need Protein

    Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle, as well as making hormones and anti-bodies. Everyone needs protein in their diet, but if you do endurance sports or weight training you may benefits from increase your protein intake, as well as factoring it into your training routine at specific times to reap its muscle-building benefits.

    Studies also suggest that as we get older we may benefit from eating more protein because it helps minimise the muscle loss associated with aging.

    If You Want To Learn What Science Says Are The Best Protein Sources To Build Muscle Then You Need To Read This Article

    We all know that protein plays a major role in muscle growth.

    Failing to get enough protein means that your muscles wont recover and grow to the best of their ability.

    However, getting enough protein shouldnt be your only priority.

    Its vital that you also take into account the protein sources that youre getting your protein from, as you want to ensure theyre high quality protein sources.

    Why?Because not all protein sources are equal in their ability to support muscle growth.

    And as youll see in this article, choosing the right protein foods can enable you to maximize muscle growth and optimize your recovery and performance.

    But before we dive into what the best protein sources are, lets first take a look at what makes a protein source “good” in the first place.

    Of course, by now, you should know that you need to take care of both nutrition and training to see the best results. That’s why I’ve designed every BWS program to be an all-in-one, science-based process thatll get you to your dream physique FAST. And best of all? It’s all rooted in science. For more information:

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    Why Is It Important To Choose A Variety Of Choices From The Protein Foods Group

    Foods in the Protein Foods Group including meat, poultry, eggs, seafood, nuts, seeds, and soy products provide nutrients that are vital for the health and maintenance of your body. Many Americans meet the protein recommendations for meat, poultry, and eggs, but do not meet the recommendations for seafood or nuts, seeds, and soy products. Meeting the recommendations for these Protein Foods subgroups can help increase intake of important nutrients, including unsaturated fats, dietary fiber, and vitamin D and help to limit intake of sodium and saturated fats coming from processed meat and poultry.

    Nuts Seeds Legumes And Grains


    Pumpkin Seeds

    Protein content: 30g

    Ever wondered why pumpkins look so swole? Its because theyre full of pumpkin seeds and you should be too, because along with their impressive protein content, pumpkin seeds offer other nutritional riches in the shape of magnificent magnesium and zincy zinc.


    Protein content: 25-28g

    The underground legume is a fabulous source of protein, and if you steer clear of the roasted and salted varieties, its a fairly healthy snack. In peanut butter form youll get around 4g of protein per tablespoon.


    Protein content: 21g

    Along with their high protein content, almonds are also high in fibre and a great source of vitamin E, which is needed to maintain healthy skin and eyes.


    Protein content: 20g

    Find a friend because this is a prime fist-bump opportunity. Perhaps the tastiest nuts of all are plump with protein. Sure, theyre also pretty fatty and if you opt for the roasted and salted versions, salty as heck, but still, pistachios are on the list.

    Cashew nuts

    Protein content: 18g

    Any open packet of mixed nuts is quickly picked clean of all the cashews. Is that because they are the tastiest of nuts or because theyre high in protein? Its probably the taste thing, but theyre protein-rich too.

    Chia seeds

    Protein content: 17g

    The most in-vogue seed around is chock-full of fibre and protein, and most of the fat it contains is of the good unsaturated variety.


    Protein content: 15-17g

    Brazil nuts

    Protein content: 14g

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    What Vegetable Has The Most Protein

    Protein-Rich Fruits and Vegetables

    However, some contain more than others. Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts. They contain about 45 grams of protein per cooked cup .

    Is cheese a fat or protein? It is also very rich in protein, with a single thick slice of cheese containing 6.7 grams of protein, same as a glass of milk. Cheese, like other high-fat dairy products, also contains powerful fatty acids that have been linked to all sorts of benefits, including reduced risk of type 2 diabetes .

    Is peanut butter high in protein?

    Peanut butter is rich in heart-healthy fats and is a good source of protein, which can be helpful for vegetarians looking to include more protein in their diets. A 2-tablespoon serving of peanut butter contains up to 8 grams of protein and 2 to 3 grams of fiber.

    Different Types Of Cheese

    Cheese is another good source of protein for vegetarians. It is also an excellent source of calcium and several other nutrients.

    But, keep in mind that not all cheeses are created equal, and some have higher protein content than others.

    Here is a short list of high protein cheeses :

    • Parmesan: up to 41,6g
    • Non-fat cheddar: 32,1g
    • Non-fat mozzarella: 31,7g
    • Hard goat cheese: 30,5g

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    Food Groups In Your Diet

    The Eatwell Guide shows that to have a healthy, balanced diet, people should try to:

    • eat at least 5 portions of a variety of fruit and vegetables every day
    • base meals on higher fibre starchy foods like potatoes, bread, rice or pasta
    • have some dairy or dairy alternatives
    • eat some beans, pulses, fish, eggs, meat and other protein
    • choose unsaturated oils and spreads, and eat them in small amounts
    • drink plenty of fluids

    If you’re having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts.

    Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients.

    Most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre.

    The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs.

    Between the ages of 2 and 5 years, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.

    Best Sources Of Protein

    Top Sources of Protein on a Plant Based Diet!

    I prefer to receive my protein from food sources, rather than powders but this is my own personal preference. If you want to include protein powder in your diet, try to do your research and learn about the different types of protein powders that exist, so you can find one that suits your needs.

    Keep in mind that while processed protein sources can be an easy alternative, the best sources of protein come in the form of natural foods that provide your body with other important nutrients too.

    Here are some high-protein foods that I find to be the best sources of protein:

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    Is This Food High In Protein

    You might already know that eggs are good for your health. In fact, eggs is a food that is high in protein. The egg white is almost pure protein. The egg whites contain 60% of the protein content of the egg making it a protein-rich food.

    So, you can think of egg whites as a food high in protein and low in everything else. If you eat one large egg, you will get approximately 6 grams of protein. Check out our healthy omelette recipe, it is tasty and high in protein. You can also have fried eggs with our healthy full english breakfast.

    Why Is Protein Important

    First things first. Why is protein essential for your health?

    A diet thats high in protein can help lower blood pressure, decrease your risk of developing diabetes, help you lose weight and build muscle, says Hopsecger.

    Here are some other reasons why protein is important. Protein:

    • Oxygenates red blood cells, helping to supply your body with nutrients.
    • Regulates hormones.
    • Speeds up exercise recovery and injury.

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    The Best Nontraditional Sources Of Protein

    1. Beans and legumes

    Beans and legumes meaning all types of dried beans, split peas and lentils are fair game for increasing your protein intake.

    Beans and legumes are fiber-rich nutrient powerhouses and an excellent source of protein, says Hopsecger. One serving of beans provides about 7 grams of protein, the same as 1 ounce of meat.

    Beans and legumes also keep you fuller, longer because they are so rich in fiber. Animal sources of protein, in contrast, have no fiber at all. Beans and legumes are also much higher in antioxidants.

    Research suggests that:

    Eating enough plant protein in general including beans, peas, nuts, seeds, soy and 100% whole grains helps protect against chronic degenerative diseases, notes Hopsecger.

    Plant proteins are loaded with nutrients and fiber, and are naturally low in cholesterol and sodium, she says. Plant-based diets promote weight loss and maintenance and are cost-effective when youre eating on a budget. And many plant proteins are gluten-free.

    When relying only on plant-based proteins, she adds that some researchers recommend getting 0.9 grams, versus the recommended dietary allowance of 0.8 grams of protein per kilogram of body weight per day.

    2. Wild salmon

    Wild salmon is the perfect source of lean protein and provides incredible benefits because of its anti-inflammatory fats.

    3. Eggs

    4. Greek yogurt

    Is This Food Rich In Protein

    Top 10 Protein Sources For Vegetarians

    Greek yogurt is one of the top 11 best sources of protein. It is a thick type of yogurt, also known as strained yogurt. Many people like to pair it with sweet dishes. A cup contains 17 grams of protein.

    Yogurt is versatile and you can have it during any time of the day. You can have it to accompany oatmeal and granola.

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    Why Is Protein Important For The Elderly

    Research shows that older adults who consumed more protein had a 30 percent lower risk of suffering from a loss of functional integrity versus those with lower intake. Higher protein intake was associated with being able to maintain proper physical function in middle-aged high functioning adults.

    Therefore, getting more protein in your loved ones diet can have huge mental and physical health benefits including maintaining proper motor function and maintenance of healthy muscle mass.

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