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40 Sources of High Protein Foods
Greek Yogurt
Protein Power: 23 g per 8 oz
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You'll also reap the rewards of gut-friendly probiotic
bacteria and bone-building calcium
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Cottage Cheese
Protein Power: 14 g per 1/2 cup serving
This curd-riddled cheese product is laced with casein protein—a slow-digesting protein that
supplies your growing muscles with a steady supply of vital amino acids
...

Need to Know: Cottage cheese is notoriously high in sodium, but you can now compare
nutrition labels to find brands that contain less
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serving
Ounce for ounce, Swiss cheese provides more protein than other commonly available
varieties in the supermarket, making it a muscle-friendly option for your sandwiches and
burgers
...

Eggs
Protein Power: 6 g per 1 large egg
These white orbs are near-perfect muscle food
...
The biological
value is largely dictated by the amount of essential amino acids a food possesses, and the
humble egg has these in spades
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Milk, 2%
Protein Power: 8 g per 1 cup serving
Moo juice remains a reliable source of top-notch protein with a biological value just shy of
that found in an egg
...
Besides, the extra fat will
help you absorb the fat-soluble nutrients like vitamin D present in the great white
...

Whey Protein
Protein Power: 24 g per scoop, on average
Whey protein is one of the cleanest, fastest-digesting proteins on the market
...
Whey protein is low-calorie, fast-digesting,
and perfect to take immediately after a workout, first thing in the morning, or even alongside
low-protein meals!
Need to Know: Whey protein is extremely anabolic, or good for building muscle, because
it’s a particularly rich source of branched chain amino acids, or BCAAs
High-Protein Meat
Steak (top or bottom round)
Protein Power: 23 g per 3 oz
...
Plus, round steak is
considered one of the more economical cuts
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Ground Beef (95% lean)
Protein Power: 18 g per 3 oz
...
Beyond a payload of protein, this red meat is also a good
source of the almighty creatine
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Pork Chops (boneless)
Protein Power: 26 g per 3 oz
...

Need to Know: By helping to break down muscle tissue, soaking your chops in brine can
bring more tender meat to the dinner table
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Cover and chill for 30 minutes to 2 hours
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serving
This bodybuilding staple delivers more protein than other poultry cuts, which is why it should
remain a constant presence in your shopping cart
...

Turkey Breast
Protein Power: 24 g per 3 oz
...

Need to Know: Like pork chops and chicken breast, turkey breast can benefit from a precook brining
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High-Protein Seafood
Yellowfin Tuna
Protein Power: 25 g per 3 oz
...
You'll
also benefit from the healthy amount of B vitamins and the potent antioxidant selenium in its
flesh
...


Halibut
Protein Power: 23 g per 3 oz
...
Each 3-oz
...

Need to Know: Pacific halibut is generally considered a more sustainable choice than
Atlantic
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serving
An increasing number of fishmongers are now offering up this seafood choice
...

Need to Know: Frozen octopus actually has an advantage over fresh because the subzero
process works to help tenderize the meat
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serving
Not only does wild salmon like sockeye taste better than its farmed cousin, it also supplies
about 25 percent more protein
...

Need to Know: Look for salmon with the skin still intact, as it provides added flavor during
cooking
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serving
Commonly available at most fish markets, tilapia provides an approachable, mild-tasting fish
choice that will give you laudable amounts of protein to keep your muscles well-fed
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High-Protein Canned Foods
Anchovies
Protein Power: 24 g per 3 oz
...
Because of their size, they also don't accumulate toxins the same way that bigger
species do
...

Corned Beef
Protein Power: 24 g per 3 oz
...
And no,
it's not the same thing as Spam!
Need to Know: Try sauteing corned beef with chopped vegetables and serve over rice, or use
it as a main protein in sandwiches
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serving
Frugal shoppers rejoice: Less pricey canned light tuna actually provides a little more protein
than more expensive canned white tuna
...

Chicken
Protein Power: 21 g per 3 oz
...

Need to Know: Compare brands, looking for those that deliver lower amounts of sodium
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serving
Not only are oft-overlooked canned sardines plush in protein, they also deliver plenty of
omega-3 fats and vitamin D
...

Need to Know: Look for the better-tasting and crazy-sustainable canned sardines from Wild
Planet
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Each cup also supplies an impressive 13 g of dietary fiber
...

Dried Lentils
Protein Power: 13 g per 1/4 cup serving
Often located alongside the canned proteins, bags of inexpensive dry lentils are a sure-fire
way to ramp up your intake of protein, fiber, and a range of vital minerals
...
Simply simmer
them in a pot of water until tender, about 20 minutes
...

High-Protein Deli
Roast Beef
Protein Power: 18 g per 3 oz
...
Most people
are surprised to learn that roast beef is also one of the leaner choices as well
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Canadian Bacon
Protein Power: 15 g per 3 oz
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Need to Know: You may also encounter Canadian bacon by its other name: peameal bacon
Chorizo
Protein Power: 21 g per 3 oz
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Need to Know: Harried cooks take notice: Spanish chorizo is cured, so it doesn't need to be
cooked before eating
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Pepperoni
Protein Power: 18 g per 3 oz
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Need to Know: Sodium levels in pepperoni can vary widely, so compare brands and look for
options with the lowest amount
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serving
Being nearly fat-free, slices of deli turkey are almost pure muscle-making protein
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Need to Know: Steer clear of flavored turkey and other deli meats to avoid bringing home
stuff you don't need more of, like salt, sugar, and lab-made flavorings
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serving
We're not jerking you around when we say jerky is a snack food that means serious musclebuilding business
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Need to Know: You can now find brands such as Krave that are free of MSG and nitrites
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Need to Know: Forget the reduced-fat versions
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Mixed Nuts
Protein Power: 6 g per 2 oz
...

Need to Know: If you're watching your sodium intake, look for packages labelled "unsalted"
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serving
If you're jonesin' for crunchy chips, you'll be hard-pressed to find a better option than the
ones made with protein-rich black beans
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High-Protein Produce
Smoothie Drinks
Protein Power: 16 g per 1 cup serving
Homemade protein shakes are always preferred, but if you want a quick shot of protein in
liquid form you can pick up bottles of premade smoothie drinks such as Bolthouse Farms
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Tofu
Protein Power: 12 g per 3 oz
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Need to Know: Slices of firm tofu work well in stir-fry, or try slapping them onto the grill to
infuse them with some smoky flavor
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Need to Know: To upgrade your snack time, prepare shelled frozen edamame according to
package directions, then season with fresh lemon juice, smoked paprika, and a whisper of
salt
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They're also a good source of
fiber to help keep cravings for junk food at bay
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You should be
able to feel the individual peas
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Frozen Greek Yogurt
Protein Power: 6 g per 1/2 cup serving
Frosty and creamy like ice cream, but with the benefit of containing about twice as much
high-quality protein
...
Some
brands actually list fruit before sugar in the ingredient list
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serving
The wheat grain is made up of three components—endosperm, bran, and germ
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You can
use it to add a protein boost to your oatmeal, pancakes, and even shakes
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Soba Noodles
Protein Power: 12 g per 3 oz
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Even better, they cook in about half the
time as whole-wheat pasta
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Quinoa
Protein Power: 8 g per 1 cup serving
Among whole grains, South American quinoa is a rarity in that it contains a full arsenal of
essential amino acids, meaning that it's a complete protein with muscle-making potential

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