10 High-Protein Foods

Pump up your protein intake, aisle by aisle, at the supermarket with my top 10 ultimate protein picks!

1. Greek Yogurt


Protein power: 10 g. per 100 g.

Plain Greek yogurt can contain up to three times less sugar than flavored types.



2. Cottage Cheese


Protein power: 11 g. per 100 g.

Cottage cheese is a perfect snack for someone who looks to gain muscle. It has not only a lot of protein but also has only 85 calories per 100 g.




Protein power: 20g. per 100g.

The perfect food for building ultimate physique – white chicken meat. Chicken breast adds shot of high-quality protein to your sandwiches and salads. (It can also be changed with turkey meat).

4.Kidney Beans


Protein power: 8g. per 100g.

Beans are a great source of protein, but also a very cheap one and of the most commonly available canned legumes, kidney beans lead the way. Each cup also supplies an impressive 13 g of dietary fiber.

5.Sockeye Salmon


Protein power: 2og. per 100g.

Not only does wild salmon like sockeye taste better than its farmed cousin, it also supplies about 25 percent more protein. In addition, you’ll reap the benefits of its plethora of fat-fighting long-chain omega-3 fatty acids.

6. Mixed Nuts


Protein power: 16g. per 100g.

Nuts like peanuts, cashews, and almonds are amazing ways to add to your diet protein and also healthy fats.

7. Eggs


Protein power: 6g. per 1 large egg

These white orbs are near-perfect muscle food. That’s because the biological value—a measure of how much protein from the food can be incorporated into proteins in the body—of an egg is higher than that of nearly any other item in the grocery store. The biological value is largely dictated by the amount of essential amino acids a food possesses, and the humble egg has these in spades.

8.  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. But why try to chug watery, flavorless skim milk when you can still enjoy the richer taste of 2 percent without breaking the fat bank. Besides, the extra fat will help you absorb the fat-soluble nutrients like vitamin D present in the great white.

9. Sardines


Protein power: 21.5g. per 100g.

Not only are oft-overlooked canned sardines plush in protein, they also deliver plenty of omega-3 fats and vitamin D. Research suggests that higher intakes of vitamin D can bolster testosterone production.

10. Roast Beef


Protein power: 25g. per 100g.

Beef-based deli lunch meats often contain more protein than other lunch options. Most people are surprised to learn that roast beef is also one of the leaner choices as well.


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