Protein Plus

It's always difficult to know exactly which foods have the most amount of protein in them, especially when you are trying to bulk up and add muscle, or drop body fat. Here is a list of some high protein foods you might consider eating, to achieve your personal fitness goals. The servings below are based on 100g portions unless specified.


The High Achievers: 30g or more

Lean bacon, fried 38.34
Venison, shoulder, roasted 36.28
Bison, roasted, 33.78
Chicken, breast meat, fried 33.44
Beef jerky 33.2
Rabbit, wild, roasted 33.02
Pheasant, meat, roasted 32.40
Chicken, breast meat, roasted 31.02
Pork loin, roast, 30.2


The Hard Hitters: 20g or more

Venison, tenderloin, roasted 29.9
Lamb, shoulder, 29.43
Chicken, breast meat, stewed 28.98
Goose, meat, roasted 28.97
Turkey, light meat, roasted 28.57
Turkey, dark meat, roasted 28.57
Chicken, leg, fried 28.38
Wild boar, roasted 28.30
Ostrich steak, grilled or barbecued 28.12
Beef, top sirloin, fried 28.11
Chicken, leg, roasted 27.03
Chicken, leg, stewed 26.26
Chicken, thigh, 25.94
Lamb heart, 24.97
Cheddar cheese 100g 24.90g
Pumpkin seeds 24.54
Minced meat burger, baked or barbecued (15% fat) 25.93
Pork shoulder, roast, 25.33
Duck, breast meat (boneless) 24.50
Turkey sausage, cooked 23.89
Lamb, kidney, 23.65
Tuna, canned in water, 23.62
Tuna, bluefin, raw, 23.33
Beef, ribs, roasted 22.6
Lamb, tongue, 21.57
Almonds 21.26
Prawns, cooked, 20.91


The Medium Weights: 10g or more

Pork sausage, cooked 19.43
Sunflower seeds, dry roasted 19.33
Italian pork sausage, cooked 19.12
Lamb, leg whole, 18.47
Beef sausage, cooked 18.21
Calamari (squid), fried 17.94
Cured ham 17.44
Peanuts, dry roasted, 17.3
Tofu, fried 17.19
Tahini (used for making houmous) 17
Sesame seeds, toasted, 16.96
Raw egg yolk 1 large 15.86
Walnuts 15.23
Blood sausage (black pudding) 14.60
Brazil nuts 14.32
Liver sausage, liverwurst 14.10
Hazelnuts 13.7
Quinoa 13.10
Whey, sweet, dried 12.93
Whole egg, hard boiled, 1 large 12.58
Whey, acid, dried 11.73
Goose pate, 100g, 11.40
Scrambled egg, 1 large, 11.09
Raw egg white 1 large 10.90


The Featherweights: 10g or less

Lentils, canned 9.02g
Macadamia nuts 7.91
Chickpeas, canned 4.95
Kidney beans, cooked 4.83
Baked beans 4.75
Yoghurt, fruit, non-fat 4.40
Tofu yoghurt 3.5
Shiitake, fried 3.45
Whole milk (3% fat) 100g 3.22g
Sweetcorn, canned 2.64
Potato, baked 2.5
Mushrooms, chestnut 2.5
Goose pate, 1 tbsp, 1.48
Chocolate milk drink with whey 0.64

No comments: