Home > List Of High Protein Foods
List of High Protein Foods
|
|
Whatever your fitness goals are, whether it be to build muscle or to lose body fat, consuming enough foods high in protein as part of a calorie controlled low fat high protein diet is absolutely critical to ensure that you fulfil them. Check out the list of high protein foods below to find out the best sources of quality protein.
For Building Muscle
Consuming enough quality
|
protein as part of a mass gain diet is essential for muscle growth. The body breaks down this nutrient to create amino acids which in turn replenish the protein lost from your muscles through high intensity exercise such as weight training.
For Losing Body Fat
A diet rich in protein works to burn body fat in a few different ways. Firstly, your body requires more energy to digest protein than it does fat which means more calories are burnt throughout the day. Protein also ensures that your body maintains good muscle tissue and muscle being an active tissue, burns calories even when at rest, helping to keep the body lean and reducing body fat levels.
Popular list of high protein foods
|
Chicken Breast
Due to its easy access, good amount of cooking variations and its relatively low fat content, chicken is one of the most popular high protein meats used by weight trainers to increase protein intake.
Poaching or boiling is widely considered to be the healthiest way to cook chicken in order to keep the fat to a minimum however, grilling with small amounts of oil is also a healthy method.
|
|
|
Per 100g | Calories = 165 | Protein = 31g | Carbohydrate = 0g | Total Fat = 4g
|
|
Turkey Breast
Turkey is one of the best high protein low fat foods and similarly to chicken, its widely used by bodybuilders.
Turkey is traditionally cooked by slow roasting in an oven however, not many have the time available for that... So If you're just looking for turkey as a quick source of protein, its much better to buy it pre-cooked and then it can be added to potatoes, veg etc. to make quick healthy high protein recipes.
|
|
Per 100g | Calories = 119 | Protein = 22g | Carbohydrate = 0g | Total Fat = 3g
|
|
Beef (sirloin, trimmed to 0" fat)
Sirloin steaks can be slightly more expensive than chicken or turkey and can be fairly high in fat unless it's trimmed to remove it. The best type a sirloin for a high protein low fat diet is one that's trimmed to 0 fat which is the most lean.
Types of cooking include grilling, broiling and pan-broiling and is certainly one of the best tasting foods on this list of high protein foods.
|
|
|
Per 100g | Calories = 142 | Protein = 21g | Carbohydrate = 0g | Total Fat = 6g
|
|
Tuna Fish (canned in oil)
Canned tuna fish has got to be a top favourite for anyone looking to raise their protein intake. It's cheap, easy to get hold of, very low in saturated fat (only 1.5g per 100g) and doesn't necessarily require cooking which makes this a great high protein low fat food.
Tuna chunks in oil tends to be the healthiest but you can also now get no drain canned tuna which saves all the mess of draining and can be eaten on the go.
|
|
Per 100g | Calories = 186 | Protein = 27g | Carbohydrate = 0g | Total Fat = 8g
|
|
Eggs
On this list of high protein foods, eggs or egg whites are one of the most commonly used to boost protein intake.
One medium / large sized egg contains around 6-7 grams of protein with the egg white containing 4 grams approximately. The yolk holds most of the fat which is why many choose to separate it from the egg white.
|
|
|
Per 100g | Calories = 143 | Protein = 13g | Carbohydrate = 1g | Total Fat = 10g
|
|
Milk (reduced fat / skimmed)
Milk is an excellent source of protein providing you're not lactose intolerant of course. Its cheap and easy to get hold of and contains a quality protein which is ideal as part of a low fat high protein diet.
Make sure that you always chose reduced fat or skimmed milk as whole milk contains a lot of fat and additional unwanted calories.
|
|
Per 100g | Calories = 143 | Protein = 13g | Carbohydrate = 1g | Total Fat = 10g
|
That concludes the most popular list of high protein foods for building muscle and losing body fat.
|
