• Mirella Dominguez


Delicious High Protein Foods

Protein makes up the building blocks of organs, muscles, skin, and hormones. Your body needs protein to maintain and repair tissues. Meanwhile, children need it for growth. Studies show that eating protein can also help you lose weight and belly fat while increasing your muscle mass and strength. A diet that is high in protein may also help lower blood pressure, fight diabetes, and more.

Here is a list of delicious foods that are high in protein:

Plant proteins:

1. Spirulina

Dried Spirulina as a potent source of protein. Spirulina boasts a 60% protein content — it's a richer source of protein than most vegetables — and it's also a good source of beta-carotene, various minerals, and gamma linolenic acid, an essential fatty acid.

Perhaps more surprising is that raw beef only contains 23 percent protein. With only 36 kcal calories per 10 grams of dried powder, Spirulina is an excellent source of protein without empty calories.

Spirulina is known to be alkalizing to the body, which boosts liver function, a necessary element while detoxing. 2. Spirulina contains chlorophyll which is used for “detoxification” by helping remove toxins such as heavy metals and other pollutants from the blood.

2. Chlorella

Chlorella is 50–60% protein. What's more, it's a complete protein source, meaning it contains all nine essential amino acids (3, 5 ). Vitamin B12: Some chlorella varieties may also contain vitamin B12, but more studies are needed ( 6 ). Iron and vitamin C: Chlorella can be a good source of iron.

While both chlorella and spirulina are high in protein, nutrients and antioxidants, chlorella has a slight nutritional advantage over spirulina. However, both are great choices.

Chlorella is a genus of single-cell algae that's widely known for it's antiviral and toxin binding capabilities. A chlorella mercury detox aims to get rid of harmful neurotoxins inside your nervous system.

3. Spinach

Spinach is one of the most nutrient-dense leafy green vegetables a person can eat. Spinach has the following protein content (15): One cup (25 g) of raw spinach contains 0.7 g of protein. 100 g of spinach contains 2.9 g of protein and 23 calories.

4. Almonds

Almonds are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium. Make sure that you purchase raw organic almonds.

Protein content: 15% of calories. 6 grams and 164 calories per ounce (28 grams).

Other high protein nuts are pistachios (13% of calories) and cashews (11% of calories), hemp seeds.

5. Brussels sprouts

Brussels sprout are another high protein vegetable related to broccoli. They’re high in fiber, vitamin C, and other nutrients.

Protein content: 28% of calories. One-half cup (78 grams) contains 2 grams of protein and 28 calories.

6. Oats

Oats are among the healthiest grains available. They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients.

Protein content: 14% of calories. One

cup of oats has 11 grams and 307 calories.

7. Cottage cheese (organic)

Cottage cheese is a type of cheese that is low in fat and calories. It’s rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients. Make sure to purchase organic.

Protein content: 69% of calories. One cup (226 grams) of low fat cottage cheese with 1% fat contains 28 grams of protein and 163 calories.

Other types of cheese that are high in protein: Parmesan cheese (38% of calories), Swiss cheese (30%), mozzarella (29%), and cheddar (26%).

8. Greek yogurt (organic)

Greek yogurt, also called strained yogurt, is a very thick type of yogurt. It pairs well with sweet and savoury dishes. It has a creamy texture and is organic. Full fat Greek yogurt is also high in protein but contains more calories.

Protein content: 69% of calories. One 6-ounce (170-gram) container has 17 grams of protein and only 100 calories.

Similar options: Regular full fat yogurt (24% of calories) and Kefir (40%).

9. Milk (raw and organic)

Milk contains a little of nearly every nutrient that your body needs. It’s a good source of high quality protein, and it’s high in calcium, phosphorus, and riboflavin (vitamin B2). It is healthy when you buy dairy that is raw and organic. Organic pastures is one of the best and trusted


For those with lactose intolerance, consuming milk can lead to gastrointestinal symptoms. People with a milk allergy can likewise experience severe symptoms, so dairy milk is not a suitable option for them either. For those who wish to drink milk but either cannot tolerate it or follow a purely plant-based diet, alternative include nut milk such as almond milk, cashew milk, ...

Protein content: 21% of calories. One cup of whole milk contains 8 grams of protein and 149 calories. One cup of soy milk contains 6.3 grams of protein and 105 calories.

10. Broccoli

Broccoli is a healthy vegetable that provides vitamin C, vitamin K, fiber, and potassium. It also provides bioactive nutrients that may help protect against cancer. Calorie for calorie, it’s high in protein compared with most vegetables.

Protein content: 33% of calories. One cup (96 grams) of chopped broccoli has 3 grams of protein and only 31 calories.

11. Quinoa

Quinoa is a popular pseudo-cereal that many consider a superfood. It’s rich in vitamins, minerals, fiber, and antioxidants. Quinoa has numerous health benefits.

Protein content: 15% of calories. One cup (185 grams) of cooked quinoa has 8

grams and 222 calories.

12. Lentils

Lentils are a type of legume. They are high in fiber, magnesium, potassium, iron, folate, copper, manganese, and various other nutrients. Lentils are among the world’s best sources of plant-based protein among pea protein, and they’re an excellent choice for vegetarians and


Protein content: 31% of calories. One cup (198 grams) of boiled lentils contains 18 grams and 230 calories.

Other high protein legumes: kidney beans (24%), and chickpeas (19%). Avoid soy protein and soy products.

13. Ezekiel bread (sprouted bread)

Ezekiel bread is different from most other breads. It’s made of organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils. Compared with most breads, Ezekiel bread is high in protein, fiber, and

various important nutrients.

Protein content: 20% of calories. One slice contains 4 grams and 80 calories.

14. Pumpkin seeds

Pumpkins contain edible seeds called pumpkin seeds. They’re incredibly high in many nutrients, including iron, magnesium, and zinc.

Protein content: 22% of calories. One ounce (28 grams) has 9 grams of protein

and 158 calories.

Other high protein seeds: Flax seeds (12% of calories), sunflower seeds (12%), and chia seeds (11%).

Animal Proteins:

1. Eggs (organic, free-range)

Whole eggs are among the healthiest and most nutritious foods available. They’re an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that you need. Whole eggs are high in protein, but the egg yolk is also high in Omega 3. When buying eggs make sure that you purchase organic and free-range eggs.

Protein content: 33% of calories in a whole egg. One large egg has 6 grams of protein and 78 calories.

2. Lamb, Veal, Beef, Chicken, Turkey, Fish, Salmon, Halibut, and Tuna.

Protein content (grams/ 100 gram foood): between 36 and 30 gr of protein.

3. Fish (all types)

Fish is healthy for various reasons. It’s rich in essential nutrients. Some types are high in heart-healthy omega-3 fatty acids.

Protein content: Highly variable. Salmon is 22% protein, containing 19 grams per 3-ounce (85- gram) serving and only 175 calories.

4. Shrimp

Shrimp is a type of seafood. It’s low in calories but high in various nutrients, including selenium and vitamin B12. Like fish, shrimp contains omega-3 fatty acids.

Protein content: 97% of calories. A 3-ounce (85-gram) serving contains 20 grams and only 84 calories.

5. Tuna

Tuna is a popular type of fish, among with other blue fish. You can eat it hot in a range of baked dishes or cold in salads. It’s low in fat and calories but a rich source of protein. Like other fish, tuna is a good source of various nutrients and contains omega-3 fats. It is not recommended to consume tuna too often due to their high levels of mercury, which could lead to Alzheimer disease and other health issues.

Protein content: 84% of calories in tuna canned in water. One can (142 grams) contains 27 grams of protein and only 128 calories.

6. Lean beef

Lean beef is high in protein, as well as highly bioavailable iron, vitamin B12, and large amounts of other vital nutrients.

Protein content: 53% of calories. One 3-ounce (85-gram) serving of lean sirloin steak contains 25 grams of protein and 186 calories.

7. Chicken breast

Chicken breast is one of the most popular protein-rich foods. If you eat it without the skin, most of its calories come from protein. Make sure to purchase organic free-range.

Protein content: 75% of calories. One roasted chicken breast without skin contains 53 grams and only 284 calories.

8. Turkey breast

Turkey breast is similar to chicken breast in many ways. It consists mostly of protein, with very little fat and calories. It also tastes delicious and is high in various vitamins and minerals.

Protein content: 82% of calories. One 3-ounce (85-gram) serving contains 26 grams and 125 calories.

9. Organic Protein Powder or Whey protein supplements

When you’re pressed for time and unable to cook, a good source of protein supplement can come in handy. Make sure you purchase a high quality protein, raw and organic without additives that can help build muscle mass. It may also aid weight loss. For vegan and non vegan, spirulina protein is a great option.

Protein content: Varies between brands. Over 90% of the calories may be protein, and there may be 20­–50 grams of protein per serving.

The bottom line

Protein is essential for maintaining and repairing body tissue. It may also help you lose weight. A wide variety of foods provides protein.

Plant-based foods are a good option for vegans and vegetarians. Broccoli contains more protein per calorie than steak and, per calorie, spinach is about equal to chicken and fish. Of course, you'll need to eat a lot more broccoli and spinach to get the same amount of calories that you do from the meat. Also dried figs and raisins, and dried apricots are high in protein. Spirulina is the highest source of protein.

Book NOW your FREE consultation to find out What Type of Metabolism you have and what kind of protein will fill you up the best. Are YOU a protein type? a mixed type? or a carbo type?

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Andy Ashton is an International world renowned fitness champion, celebrity trainer, model and Actor.  His work has been featured and published worldwide, for all major fitness and fashion magazines, TV, commercial and film.



Andy Ashton

Los Angeles, USA

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