The Complete High Protein Food List {printable with calories}

    Eating sufficient protein can help with weight loss while preserving muscle. Print this high protein food list for your fridge or notebook today and get new ideas for dietary protein.

    Getting older, and becoming the old lady on the bikini stage, I’ve been consuming more protein. I recently wrote about my top 25 protein foods I eat the most here.

    But, I thought a more comprehensive list would be fun to make, organized by how many grams of protein you get when weights are equal (100 grams). (Skip the reading and just print the list here!)

    What is protein?

    Proteins are large molecules found in living cells. Proteins are like building blocks to build tissues in the human body, such as muscle tissue, bones, blood, and even hormones.

    Proteins function as enzymes, antibodies, and they assist in maintaining fluid balance.

    Why protein should be included in your diet

    While our bodies are capable of making certain amino acids, the building blocks of proteins, there are are others, called essential amino acids, that can only be obtained through food.

    Because our bodies are constantly turning over tissue, new proteins are needed to replace degraded existing proteins. Cell growth, repair, and maintenance all require protein.

    Eating protein containing foods will consistently be used to replace old tissue, such as skin tissue, with new tissue made by the new proteins. (see how I meal prep for my high protein foods here)

    How much protein do you need in a day

    The number one question I get on this blog is how much protein do we need. The answer is, if you are eating adequate energy, meaning your calories are enough to maintain your weight), than it’s likely you do not need to worry about the amount of protein you are consuming.

    Most foods, even vegetables, contain some amount of protein, so if you are consuming adequate calories, you probably have enough protein.

    With that said, the amount of protein you might want to get in your diet, can move towards depends on your goals.

    For the average adult however, 1.0-1.6 grams of protein per kg of body weight is a general guideline. Converted to pounds, this means, if you are 100 lbs, you would thrive consuming approximately 50-70 grams of protein per day. (source)

    I am close to 100 lbs, and lift some pretty heavy weights. So I’ve chosen to eat more protein, although it isn’t necessary. I’ve increased this amount to 1 gram of protein per pound (so 100 grams of protein per day for me).

    What foods are the best source of protein

    Ideally, consuming proteins from a variety of sources is the best strategy. When you vary your protein, you are able to get a wide range of nutrients that assist your body in using the protein. (grab this high protein meal plan for ideas on getting variety!) (source)

    If you are counting calories however, the proteins with the lowest calories are the foods where there aren’t other macronutrients, such as carbs or fat. For example, nuts have more calories per gram of protein because it also comes with fats. Milk will have more calories per gram of protein because it has carbohydrates in addition to protein.

    Lean meats, where there is virtually little fat or carbs, will have the most protein per calorie.

    Below you’ll find a full list of calories plus grams of protein for each high protein item listed! Print it here or bookmark this page.

    List of protein foods with calories

    All the data for grams of protein and calories I searched on the USDA database here. It’s the most comprehensive and trustworthy list I’ve found. If there is a food not on my list, head over to the database and use the search feature.

    Print this high protein food list here!

    high protien food list with calories and grams of protein
    Protein Rich foodsProteinCaloriesMeasurentTypical Serving
    Almond butter21 grams614 calories100 grams2 tablespoons = 7 grams protein
    Almonds21 grams579 calories100 grams1 ounce = 6 grams protein
    Bacon (cooked)37 grams541 calories100 grams1 slice – 3 grams protein
    Beans (cooked legumes)8.7 grams127 calories100 grams1/2 cup = 7 grams protein
    Beef, ground (cooked 95% lean)27 grams174 calories100 grams3 ounces = 23 grams protein
    Beef, steak (sirloin)27 grams244 calories100 grams3 ounces = 23 grams protein
    Cashew18 grams553 calories100 gram1 ounce = 5 grams protein
    Chia seeds17 grams486 calories100 grams1 ounce = 4.7 grams protein
    Chicken breasts31 grams165 calories100 grams4 ounces = 36 grams protein
    Chicken thighs24 grams177 calories100 grams4 ounces = 28 grams protein
    Cottage cheese (2%)12 grams86 calories100 grams1/2 cup = 13 grams protein
    Edamame (cooked)11 grams122 calories100 grams1 cup = 17 grams protein
    Egg whites11 grams52 calories100 grams1 large = 3.6 grams protein
    Eggs13 gram143 calories100 grams1 large = 6 grams protein
    Fish, Cod18 grams82 calories100 grams3 ounce = 15 grams protein
    Fish, halibut (cooked)23 grams111 calories100 grams3 ounce = 19 grams protein
    Fish, salmon (cooked)24 grams178 caloires100 grams3 ounce = 21 grams protein
    Fish, Tilapia26 grams129 calories100 grams3 ounce = 22 grams
    Greek Yogurt nonfat (varies by brand)10 grams87 calories100 grams1 cup = 24 grams protein
    Hemp seeds30 grams567 calories100 grams3 tablespoons (30 g) = 9 grams protein
    Hummus (varies by brand or recipe)7 grams250 calories100 grams2 tablespoons = 2 grams of protein
    Peanut butter22 grams598 calories100 grams2 tablespoons = 7 grams protein
    Peanuts25 grams607 calories100 grams1 ounce = 7 grams protein
    Pine nuts14 grams673 calories100 grams1 ounce = 4 grams protein
    Pork chops (lean, cooked)21 grams280 calories100 grams3 ounces = 18 grams protein
    Pork, tenderloin27 grams154 calories100 grams3 ounces = 22 grams protein
    Protein Powder (whey)78 grams338 calories100 grams38 grams (1 scoop) = 30 grams protein
    pumpkin seeds19 grams446 calories100 grams1 ounce = 5 grams protein
    Refried beans5 grams92 calories100 grams1/2 cup = 7 grams protein
    Ricotta Cheese (part skim)11 grams138 calories100 grams1/2 cup = 14 grams protein
    Shrimp (cooked)24 grams99 calories100 grams3 ounces = 19 grams protein
    Sunflower seeds21 grams584 calories100 grams1/4 cup = 6 grams protein
    Tempeh19 grams193 calories100 grams1 cup = 31 grams protein
    Tofu8 grams76 calories100 grams1/2 cup = 10 grams protein
    Tuna28 grams132 calories100 grams3 ounces = 24 grams protein
    Turkey breast29 grams189 calories100 grams3 ounces = 26 grams protein
    Turkey, deli meat18 grams98 calories100 grams4 ounces = 20 grams protein
    Turkey, ground (93% lean)19.5 grams141 calories100 grams3 ounces = 16.5 grams protein
    Yogurt (lowfat, plain)6 grams70 calories100 grams1 cup = 11 grams

    NEXT – > Grab the printable list of vegetables here!


    printable protein food list with calories and protein grams

    New and improved printable protein list here!

    list of protein foods with calories

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