21 foods high in protein – list with grams

Below you will find 21 foods high in protein to eat for healthier diet. Protein is a very important nutrient for healthy weight loss as it can make you feel fuller for longer. Diets higher in protein can reduce appetite, boost metabolism and have a good impact on hormones which regulate weight.

Combining foods high in protein and high in carbs can slow down the absorption of sugar from carbs and reduce cravings, keeping your blood sugar levels a little more stable. Protein also has the TEF effect (thermic effect of food) which means it requires more energy to digest compared to carbs and fat.

Here is a list of 21 foods high in protein for healthy weight loss (per 100g):

Want more? Download this free list of 51 foods organized by protein content from highest to lowest to simplify your meal planning.

FOOD	IN GRAMS; PER 100g OF FOOD (or 3.53 oz)
Chicken breast, grilled, no skin	32
Beef steak	31
Tuna, canned in brine	23.5
Salmon, grilled	24.2
Mackerel	20.8
Lamb chop, lean grilled	29.2
Cod, grilled	20.8
Almonds	21.1
Walnuts	14.7
Eggs (chicken)	12.5
Cottage cheese	12.6
Tofu, steamed	8.1
Prawns	22.6
Mussels	16.7
Crabsticks	10
Kidney beans	6.9
Oatmeal	11.2
Red lentils	7.6
Chickpeas	8.4
Whole milk yogurt	5.7
Whey protein	86.58

Source

While your goal may be to lose a few pounds, it is important that you don’t lose those pounds from your muscle. Correct amount of protein for your body will help prevent that. You will need more protein if you exercise.

Of course, eating more protein alone isn’t a solution to getting toned. In fact, eating too much protein can lead to weight gain. It is good to know how much protein you need and to measure protein intake daily.

Free list of 51 foods organized by protein content from highest to lowest to simplify your meal planning.