High protein foods can come from animal sources (like meat, fish, eggs, milk, cheese, and yogurt) or plant-based sources (like peas, soy, beans and grains). Animal protein tends to be higher in protein in comparison to plant-based sources of protein, and also have a high biological value, as these proteins are better quality and are more readily available to be absorbed by the body at High Protein Foods: 36 Meat & Plant-Based Sources.
Plant-based foods can also be great sources of protein, however, and can be added to a balanced diet to ensure optimal functioning of the body. High-protein plant-based foods are staples in vegetarian and vegan diets.
Protein is essential for many mechanisms within the body, such as cellular growth, repair, and maintenance of muscles, tissues, and organs, as well as hormone production.
Meat protein and other animal-based sources
The following table indicates the quantity of protein per 100 grams of the listed food:
| Food | Protein per 100 g | Calories per 100g |
| 1. Chicken | 32.8 g | 148 cal |
| 2. Beef | 26.4 g | 163 cal |
| 3. Pork (loin) | 22.2 g | 131 cal |
| 4. Duck | 19.3 g | 133 cal |
| 5. Quail | 22.1 g | 119 cal |
| 6. Rabbit | 20.3 g | 117 cal |
| 7. Cheese | 26 g | 316 cal |
| 8. Skinless salmon, fresh and raw | 19.3 g | 170 cal |
| 9. Fresh tuna | 25.7 g | 118 cal |
| 10. Raw salted cod | 29 g | 136 cal |
| 11. Fish (all types) | 19.2 g | 109 cal |
| 12. Eggs | 13 g | 149 cal |
| 13. Yogurt | 4.1 g | 54 cal |
| 14. Milk | 3.3 g | 47 cal |
| 15. Kefir | 5.5 g | 44 cal |
| 16. Shrimp | 17.6 g | 77 cal |
| 17. Cooked crab | 18.5 g | 83 cal |
| 18. Mussels | 24 g | 172 cal |
| 19. Ham | 25 g | 215 cal |
Protein intake after physical activity is important as it helps to prevent lesions and helps muscle recovery and growth at High Protein Foods: 36 Meat & Plant-Based Sources.
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Plant-based protein sources
Including high-protein vegetables in vegetarian diets is especially crucial to guaranteeing an appropriate intake of amino acids. This supports the creation of muscles, cells, and hormones. See which plant-based food sources are high in protein by looking at the following table:
| Foods | Protein per 100 g | Calories per 100g |
| 20. Soy | 12.5 g | 140 cal |
| 21. Quinoa | 12.0 g | 335 cal |
| 22. Buckwheat | 11.0 g | 366 cal |
| 23. Millet seeds | 11.8 g | 360 cal |
| 24. Lentils | 9.1 g | 108 cal |
| 25. Tofu | 8.5 g | 76 cal |
| 26. Beans | 6.6 g | 91 cal |
| 27. Peas | 6.2 g | 63 cal |
| 28. Cooked rice | 2.5 g | 127 cal |
| 29. Flaxseeds | 14.1 g | 495 cal |
| 30. Sesame seeds | 21.2 g | 584 cal |
| 31. Chickpeas | 21.2 g | 355 cal |
| 32. Peanuts | 25.4 g | 589 cal |
| 33. Walnuts | 16.7 g | 699 cal |
| 34. Hazelnuts | 14 g | 689 cal |
| 35. Almonds | 21.6 g | 643 cal |
| 36. Brazil nuts | 14.5 g | 643 cal |
How to enhance absorption of plant-based protein
For those on a vegetarian or vegan diet, in order to ensure adequate intake of high-quality protein, high-protein plant sources should be combined with foods that promote absorption of protein in the digestive system. Some examples of food combinations are at High Protein Foods: 36 Meat & Plant-Based Sources:
- Rice and beans (any type)
- Peas and corn seeds
- Lentils and buckwheat
- Quinoa and corn
- Brown rice and red beans
These food combinations and a varied diet are important to maintain the body’s growth and proper functioning in those who do not ingest animal protein. In the case of lacto-ovo vegetarians, their diets can additionally include protein that comes from eggs, milk, and other dairy products at High Protein Foods: 36 Meat & Plant-Based Sources.
Achieving a high-protein diet
You should aim for 1.1 to 1.5 grams of protein per kilogram of body weight per day while following a high-protein diet. Since recommended protein quantities vary from person to person, a qualified dietitian should determine the precise amount that needs to be consumed. Your age, gender, level of physical activity, medical history, and present state of health all influence how much is considered adequate.
This diet is advised for weight loss and muscle gain, and can especially be effective when combined with exercises that promote muscle hypertrophy. Check out our tips for gaining muscle and see which exercises you should be performing at High Protein Foods: 36 Meat & Plant-Based Sources.
Are there foods that are rich in protein but low in fat?
All plant-based foods (except for nuts) mentioned in the table above are rich in protein and low in fat. On the other hand, animal-based foods that are low in fat and rich in protein can include low-fat meat like chicken breast (skinless), egg whites, and low-fat fish, like cod fish.
