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Protein Foods

The protein in our food contributes essential amino acids. Amino acids are used by cells to build new proteins and repair muscles. Protein food is not a high source of energy, however protein is essential in the right amount for proper functioning of our bodies.

Protein in food contributes essential amino acids to your diet. Amino acids are used by cells to build new proteins and repair the muscles, repair the bone, skin, organs and blood. Without protein, cuts and abrasions will not heal quickly, muscles will not grow and the blood doesn't clot correctly. Your body uses proteins for growth and to build hormones, antibodies and the enzymes that regulate the chemical reactions within the body.

High Protein Foods List:

Animal Protein Foods 1 gram edible protein
per 100g (3.5 oz) in weight		 Plant and Dairy Protein Foods 1 gram edible protein
per 100g (3.5 oz) in weight
Beef Topround, Lean protein foods per 100 grams 36.12g    
Pork Bacon protein foods per 100 grams  35.73g Pumpkin Seeds protein foods per 100 grams 32.97g
Beef Brisket, Lean protein foods per 100 grams 33.26g Peanut Butter protein foods per 100 grams 25.09g
Beef Steak, Lean protein foods per 100 grams 31.06g Cheddar Cheese protein foods per 100 grams 24.90g
Beef Top Sirloin, Lean protein foods per 100 grams 30.55g Monterey Cheese protein foods per 100 grams 24.48g
Pork Top Loin protein foods per 100 grams 30.48g Colby Cheese protein foods per 100 grams 23.76g
Bluefin Tuna protein foods per 100 grams 29.91g Peanuts protein foods per 100 grams 23.68
Turkey Bacon protein foods per 100 grams 29.60g Mozzarella Cheese protein foods per 100 grams 22.17g
Chicken, Dark Meat protein foods per 100 grams 28.99g Almonds protein foods per 100 grams  22.09g
Oyster protein foods per 100 grams 28.81g Pistachio Nuts protein foods per 100 grams 21.35
Beef Tenderloin, Lean protein foods per 100 grams 28.51g Flaxseed protein foods per 100 grams  19.50g
Turkey, White Meat protein foods per 100 grams 28.48g Tofu protein foods per 100 grams 17.19g
Beef Kidney protein foods per 100 grams 27.27g   Oats protein foods per 100 grams 16.89g
Halibut protein foods per 100 grams 26.69g Egg Yolk protein foods per 100 grams 15.86g
Cooked Trout protein foods per 100 grams 26.63g Cashew Nuts protein foods per 100 grams 15.31g
Veal Cooked protein foods per 100 grams 25.93g Hazelnuts protein foods per 100 grams  15.03g
Beef Liver protein foods per 100 grams 25.51g Walnuts protein foods per 100 grams 15.03g
Cooked Salmon protein foods per 100 grams 25.56g Fried Egg protein foods per 100 grams  13.63g
Goose protein foods per 100 grams 25.16g Soybeans protein foods per 100 grams 13.10g
Caviar protein foods per 100 grams 24.60g Whey protein foods per 100 grams 12.93g
Lamb Cooked protein foods per 100 grams 24.52g Cottage Cheese protein foods per 100 grams 12.49g
Freshwater Bass protein foods per 100 grams 24.18g Ricotta Cheese protein foods per 100 grams 11.26g
Flounder protein foods per 100 grams 24.16g Pecans protein foods per 100 grams  9.50g
Beef T-bone protein foods per 100 grams 24.05g Lentils protein foods per 100 grams  9.02g
Hamburger 80% lean protein foods per 100 grams 24.04g Wheat Bread protein foods per 100 grams 8.80g
Duck protein foods per 100 grams 23.48g Acorn Nuts protein foods per 100 grams  8.10g
Turkey protein foods per 100 grams 23g Lima Beans protein foods per 100 grams  7.80g
Pork Chop protein foods per 100 grams 21.91g Macadamia Nuts protein foods per 100 grams  7.79g
Turkey Gizzard protein foods per 100 grams 21.72g Mungo Beans protein foods per 100 grams  7.54g
Turkey Heart protein foods per 100 grams 21.47g Cranberrys protein foods per 100 grams 5.54g
Anchovy protein foods per 100 grams 20.35g Green Peas protein foods per 100 grams 5.36
Lobster protein foods per 100 grams 20.50g Pinto Beans protein foods per 100 grams 4.86g
Shrimp moist heat protein foods per 100 grams 20.91g Kidney Beans protein foods per 100 grams 4.83g
Turkey Liver protein foods per 100 grams 20.02g Yogurt protein foods per 100 grams 3.47g
Alaska King Crab protein foods per 100 grams 19.35g Non-fat Milk protein foods per 100 grams  3.37g
Chicken, White Meat protein foods per 100 grams 16.79g Whole Milk protein foods per 100 grams  3.22g
      White Rice protein foods per 100 grams 2.69g
Brown Rice protein foods per 100 grams 2.58g
Fruits protein foods per 100 grams ~1g or less

Protein Rich Foods. It is important to get the right balance of protein to carbs and fats in your food. However, a diet of protein rich foods is not necessarily better. See Protein Requirement. Athletes need the right balance of protein, not more protein rich foods. Our bodies need between 50 - 65 grams of protein food each day. This is about 8 ounces, or 225 grams of meat per day. Athletes should eat more complex carbohydrates to provide energy needs to muscles, but keep the amount of food protein and fat within the daily recommended amount. See food fat, how muscles work, carbohydrates and carbohydrate loading. Protein rich foods can be found in animal, plant and dairy foods. Animal protein food, like meat, fish, poultry contains all 9 complete amino acids required for body function and growth. Plant and dairy food protein such as eggs, milk, cheese, nuts, seeds, beans, peas, lentils, soy, breads and cereals, and green vegetables do not have complete proteins. However, the amino acids missing in some plant/dairy protein foods are present in others. It is easy to get complete protein food requirement by eating combinations of several plant or dairy food proteins. For example, just the two plant protein foods rice and beans in combination have the complete set of 9 amino acids which make a complete protein.

Summary of Protein Foods

It is important for athletes to get the right balance of protein foods, not necessarily more protein. The protein food list provides examples of foods ranging from high to low for common protein food sources. Protein can be found in almost all foods. Some foods are rich in protein while other foods have low protein value. Our bodies need between 50 - 60 grams of protein food per day plus combinations of protein foods, which provide complete amino acids. It is not necessary to consume large volumes of high or protein rich foods. It is more important to eat the correct balance of protein foods and fats, with complex carbohydrates.

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