61 High Protein Foods Ultimate List (Veg & Non Veg)

In this article, we are going to share the ultimate list of high-protein foods list which includes both vegetarian and non-vegetarian sources.

We have designed this article so that both vegans and non-vegetarians can get all the food sources that are protein-rich.

In this article, you will find all the sources of protein like fruits, vegetables, meat, seafood, dairy products, etc.

If you think you want to build your muscles, have strong bones, and boost your immune system, for sure you need to have protein in your diet.

No doubt, Carbohydrates, and fats are crucial in maintaining our general health and well-being, but however, Proteins, on the other hand, serve so many important roles in the human body that getting enough of them should be your top concern.

It is important to consume adequate protein on a daily basis in order to maintain good health. Protein is required in different amounts by different persons.

However, it is critical that everyone consumes enough quantities of protein by consuming protein-rich meals on a regular basis.

Protein is not only necessary for good health but also it is the most filling macronutrient. It can help you feel full and content, which further can help you in maintaining a healthy weight.

Now, you might be thinking that what exactly is protein?

Let me tell you that, Protein is a broad term that refers to a huge group of compounds. They offer the shape and support of your cells and are required for immunological function, mobility, chemical processes, hormone production, and other functions.

They’re all made up of amino acids, which are microscopic building components. It may be obtained from a variety of animal and plant sources.

The RDA for protein is 0.8 grams per kilogram of body weight, so on an estimation, you can see that a 165-pound adult would require roughly 60 grams of protein per day!

Fitness experts advise you to eat the greatest protein meals since they not only help you reduce belly fat but also help you gain muscle and strengthen them more quickly. Protein also contributes to the decrease of blood pressure and diabetes in general.

After learning so much about the advantages of proteins, I’m sure you’re curious about their sources. In this post, we will discuss both vegetarian and non-vegetarian protein sources. So let’s begin!

High Protein Vegetarian Foods Sources List

High protein Beans:

Beans are rich in proteins. Most types of beans have about 15 grams of protein per cooked cup. Complex carbohydrates, fiber, iron, folate, phosphorus, potassium, manganese, and a range of phytochemicals are all abundant in them.

Furthermore, multiple studies have shown that eating a diet high in beans and other legumes can help in lowering cholesterol, regulating blood sugar, lowering blood pressure, and even reducing belly fat.

Some types of beans that are rich in proteins:

1. Beans, black

Black beans are widely used as a low-cost protein source. Black beans may be prepared in a variety of ways, making them a versatile cooking ingredient.

2. Lima beans

It also contains a lot of protein. Lima beans have around 21 grams of protein per 100 grams.

3. Chickpeas(garbanzo beans)

Chickpeas, also known as garbanzo beans are another high-protein bean. Chickpeas are a high-fiber, nutrient-dense vegetarian protein that helps to maintain heart and bone health.

They also protect against cancer. The quantity of protein present in them: Chickpeas have 19 grams of protein per 100 grams. Consumption method of choice: Boil them with a pinch of salt.

4. Soybeans

These are rich in vitamin C, protein, and folate and are low in saturated fat. Calcium, fiber, iron, magnesium, phosphorus, and potassium are all abundant in them. If we talk about protein content, It has a protein value of 28 grams.

5. Edamame Beans

These beans are high in protein and provide all of the essential amino acids for the human body. Half a cup of cooked edamame beans has 9 grams of protein.

6. Green peas

Each boiled cup (160 g) has around 9 g of protein, which is much more than a cup of dairy milk (237 mL)!

Green peas also provide more than 25% of your daily fiber, as well as thiamine, folate, manganese, and vitamins A, C, and K, all in a single serving. Green peas are high in iron, magnesium, phosphorus, zinc, copper, and a range of B vitamins.

High protein Seeds:

There are many kinds of seeds that are rich in proteins. Some of them are:

1. Chia seeds

These small seeds have about 5 grams of protein per ounce, as well as omega-3s, fiber, and calcium.

Chia seeds are frequently used as an egg substitute by vegans, and many people love including them in smoothies or salads for their added health advantages.

For people who don’t know Chia seeds, they are little round seeds that are black or white in color.

2. Pumpkin seeds

These seeds are both tasty and nutrient-dense. They’re a good source of minerals including iron, phosphorus, magnesium, and zinc, and also they’re high in plant-based protein and fiber.

You can mix pumpkin seeds with unsweetened dried fruit and almonds for a quick snack, or add them to salads, baked goods, porridge, or yogurt. The protein content it has is: 8.8 grams of protein are found in 1/4 cup (29.5 grams) of pumpkin seeds.

3. Hemp seeds

Hemp seeds, often known as hemp hearts, are highly nutritious. They’re a fantastic source of important fatty acids, iron, potassium, and numerous other necessary minerals, in addition to delivering 10 grams of protein in 3 tablespoons (30 grams).

4. Sunflower seed

It provides 7.25 grams of protein per 1/4-cup (35-gram) serving.

5. Flax seeds

It contains 7.5 grams of protein in every 1/4 cup (42 grams) serving.

High protein Vegetables:

Although they aren’t the most abundant protein sources, if you consume a diet high in veggies, you’ll receive enough protein from them. Some of the vegetables that are rich in proteins are:

1. Broccoli

Broccoli is a nutrient-dense vegetable and is high in vitamin C, vitamin K, fiber, and potassium. It also has bioactive components that may help prevent cancer.

It has a high protein level when compared to most vegetables. There is 3 grams of protein per 91 grams of broccoli.

2. Cauliflower

Cauliflower is high in protein and low in calories. One cup of chopped cauliflower offers 27 calories and 2 grams of protein.

3. Chinese cabbage

This vegetable, also known as bok choy, has a lot of protein and is high in antioxidants.

4. Potatoes

Potatoes have a negative reputation for being a starchy carb and this is why many people ignore them, but they’re really high in nutrients, including protein. A medium potato has over 4 grams of protein.

5. Sun-dried tomatoes

Sun-dried tomatoes are a versatile ingredient that may be utilized in a number of different recipes. They’re high in protein, as well as other minerals and dietary fiber. Sun-dried tomatoes have a protein content of 5 grams per 100 grams.

6. Artichokes

Artichokes are high in fiber and protein and are a good source of both. Artichokes are versatile vegetables that may be used in a number of different meals. Artichokes may be found in almost any grocery. Artichokes have an estimated protein level of 3.3 grams per 100 grams.

7. Lentils

Lentils are a high-protein food, with 18 grams of protein per cooked cup. Lentils may also aid in the prevention of heart disease, diabetes, obesity, and some malignancies.

Lentils are also high in fiber, and this fiber in lentils has been discovered to support the good bacteria in your colon, which further can help you maintain good gut health.

High protein Grains:

Grains are a good source of calories, carbs, B vitamins, and protein, among other things. Because the bran and seed of grains contain the greatest protein per carb, whole unprocessed grains deliver high protein per carb.

Protein’s current daily value (percent DV) is 50 grams per day, which is a realistic expectation for most people.

1. Oats

Oats include roughly 17 grams of protein per 100 grams. They’re also a good source of complex carbs. Raw oats are simple to make like oatmeal, and they may be flavored with a range of nutritious items like fruits and nuts.

However, already prepared oatmeals should be avoided since they typically include added sugar.

2. Granola

It’s a nutrient-dense and filling cereal. Granola can help you lose weight if you choose a healthy version with a lot of fiber. It has the following protein content:

The protein content of one granola bar is 100 grams. The best way to consume granola is to eat it on its own with a splash of milk or to make delicious granola bars.

3. Quinoa

It’s one of the few plant meals that have a lot of essential elements including amino acids and proteins. It’s gluten-free and packed in protein, making it one of the easiest vegan foods to prepare. Quinoa has 310 mg of protein every 29 mL of plain quinoa.

4. Wild rice

Wild rice contains approximately 1.5 times as much protein as other long-grain rice varieties. In addition to fiber, manganese, magnesium, copper, phosphorus, and B vitamins, a cooked cup (164 grams) has roughly 7 grams of protein.

Wild rice, unlike white rice, is not stripped of its bran. This is beneficial from a nutritional standpoint, as bran includes fiber as well as a variety of vitamins and minerals.

5. Spelt

Spelt is a wheat variety with high protein content. It has become increasingly popular, and it’s commonly seen with specialized flours.

6. Teff

Teff is a grass that is frequently crushed into flour. With roughly 13g of protein per 100 g serving, this gluten-free product has a reasonably high protein level.

7. Whole wheat pasta

1 cup cooked Equals 6 grams of protein. Although pasta is commonly thought of as a carbohydrate, a 2-ounce meal of traditional grain pasta has nearly as much protein as one big egg!

8. Ezekiel bread

Most other bread is not like Ezekiel bread. Millet, barley, spelt, wheat, soybeans, and lentils are among the organic and sprouted whole grains and legumes used.

Ezekiel bread is abundant in protein, and fiber. Ezekiel bread has about 8 grams of protein per two slices, which is significantly higher than most other forms of bread.

Dairy products Rich in Proteins:

1. Soybeans milk

It is made from soybeans and is typically enhanced with vitamins and minerals. It might be a good option for individuals who don’t drink cow’s milk.

It’s abundant in calcium, vitamin D, and vitamin B12, as well as 6 grams of protein per cup (244 mL).

Soy milk is widely accessible at supermarkets. It’s a versatile product that may be eaten alone or utilized in a variety of cooking and baking applications.

2. Milk

Milk has a little amount of nearly every vitamin which your body requires. It’s abundant in vitamins and minerals including calcium, phosphorus, and riboflavin (vitamin B2), and it’s a fantastic source of high-quality protein.

For those who can take milk, cow’s milk is a good source of protein. Milk has 8 grams of protein per 8 ounce serving.

3. Cottage cheese

Cottage cheese is a high-protein, low-fat cheese with a reduced-calorie count.

It covers a collection of calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and other minerals. Each cup of cottage cheese has 28 grams of protein (226 grams).

4. Yoghurt

Yogurt is a high-calcium, protein, phosphorus, potassium, and vitamins B2 and B12 dairy food.

Its Protein content: 100g of plain low-fat yogurt has 10g of protein. Low-fat yogurt with no sugar or toppings is the best way to eat it.

High protein Nuts:

Nuts are rich in proteins, not only this they are also high in fiber and good fats, as well as iron, calcium, magnesium, selenium, phosphorus, vitamin E, and several B vitamins. They also include antioxidants and other plant components that are useful to us.

Some nuts that are rich in protein are:

1. Peanuts

Peanuts are a good source of protein, fiber, and magnesium. Peanuts provide 26 grams of protein per 100 grams.

Its Consumption method of choice: Roasted or uncooked.

2. Peanut butter

Another wonderful treat for you is peanut butter, which provides energy and a healthy supply of protein. Peanut butter has 20 grams of protein per 100 grams. Natural peanut butter is the way to go if you’re looking for a popular plant-based protein source.

3. Nut butter

Although nut butter is high in calories, a portion-controlled serving can provide unsaturated fat and protein to a person’s diet. Nut butter with no added sugars or oils is best for people who wish to eat them healthily.

Some other items rich in protein are:

1. Seitan

For many vegetarians and vegans, seitan is a popular source of protein. It is also known as wheat meat and has roughly 25 grams of protein per 3.5 ounces (100 grams), making it one of the most protein-dense plant foods available.

Seitan contains minor levels of iron, calcium, and phosphorus and is an excellent source of selenium.

2. Nutritional yeast

Nutritional yeast is commercially available as yellow powder or flakes which is made from a deactivated strain of Saccharomyces cerevisiae yeast.

It has a cheesy flavor and is commonly used in recipes such as mashed potatoes and scrambled tofu.

Nutritional yeast may also be used as a savory topping on popcorn or sprinkled on top of pasta meals. This full-plant protein source has 8 grams of protein and 3 grams of fiber in half an ounce (16 grams).

3. Spirulina

This blue-green algae is a nutrient-dense superfood. A 2-tablespoon (14-gram) meal contains 8 grams of complete protein, as well as 22 percent of your daily iron and 95 percent of your daily copper requirements.

Spirulina also has significant levels of magnesium, riboflavin, manganese, and potassium, as well as tiny amounts of most other nutrients that your body needs, such as important fatty acids.

4. Mycoprotein

Mycoprotein is a non-animal-derived protein obtained from the fungus Fusarium venenatum. It’s commonly used to make vegetarian burgers, patties, cutlets, and fillets, as well as other meat alternatives.

The nutritional content varies depending on the product, but most provide 15–16 grams of protein and 5–8 grams of fiber for every 3.5-ounce (100-gram) portion.

5. Tofu

Tofu, which is manufactured from soybeans, is so flexible that it may be used as a replacement for meat or used as a basis for creamy desserts. In a 3.5-ounce serving, you’ll receive 8 grams of protein.

6. Tempeh

It is a high-protein, prebiotic, and nutrient-dense food made from fermented soybeans. It’s richer in protein than tofu because it’s more compact — a three-ounce portion has 15 to 16 grams of protein. Tempeh is a great addition to sandwiches and salads because of its hard but chewy texture.

High Protein Fruits List:

1. Guava

Guava is one of the most protein-dense fruits you’ll ever come across. Every cup contains a massive 4.2 grams of protein. Vitamin C and fiber are also abundant in this tropical fruit.

2. Jackfruit

This spiky fig relative has gained popularity as a vegan meat alternative. jackfruit may be roasted and seasoned like chicken or pork.

You may use this adaptable fruit to make vegan tacos or Thai curries. Despite having a lower protein level than meat, jackfruit has a high protein content for a fruit. Per cup, there are 2.8 grams of protein.

3. Kiwi

Let me tell you that per cup of kiwifruit, you’ll get roughly 2 grams of protein.

4 Apricot

It has 2.3 grams of protein per cup when sliced. Dried apricots are also a great and simple snack. There are 1.1 grams of protein in a quarter-cup serving. Eat them on their own, in a trail mix, or in a salad.

5. Avocado

It has 3 grams of protein per cup when sliced. You’ll get 4.6 grams if you mash it up. It’s also high in fiber, potassium, and healthy fat, which make it a great accompaniment to any meal.

6. Oranges

Although they are excellent sources of vitamin C, they also contain 1.2 grams of protein per medium size.

7. Grapefruits

Not only is this citrus fruit a vitamin-C superstar, but one medium grapefruit will give you 1.6 grams of protein.

High Protein Dry Fruits List:

1. Almonds

Almonds are nutrient-dense and are high in fiber, vitamin E, manganese, and magnesium. They’re also high in protein.

Almonds can help your health in a variety of ways, including decreasing heart disease risk factors such as high LDL (bad) cholesterol and blood pressure. Its protein content: 6 grams of protein are found in one ounce (28.35 grams) of almonds.

2. Pistachios

Pistachios are low-calorie nuts with a significant amount of protein. They provide roughly 6 g of protein per ounce, as well as a variety of other nutrients, including a high dosage of vitamin B-6.

3. Cashews

Cashews have a high protein and dietary fiber content. Cashews come in a wide range of flavors, including spicy, nutty, and a variety of other flavors. Cashews are excellent for avoiding or lowering the risk of heart disease and obesity.

4. Raisins

If you like dried fruits, raisins are a wonderful source of protein. Roughly 60 of them, have nearly 1 gram of protein.

Snack on them with nuts, add them to a salad for a bit of sweetness or sprinkle them on your porridge for the morning.

Non-Vegetarian High Protein Sources List:

1. Eggs

They’re an excellent source of vitamins, minerals, healthy fats, and antioxidants, as well as a rich supply of protein that’s easy to digest.

Whole eggs, for example, are high in selenium and vitamin B12 and they’re also high in choline, which is a substance that’s crucial for growth and development throughout pregnancy and lactation.

If you are a regular egg eater, you should keep in mind that, while egg whites are nearly entirely made up of protein, whole eggs with the yolk provide a variety of other nutrients such as vitamins, minerals, antioxidants, and good fats.

If we talk about protein content then, The protein content of one big egg (50 grams) is 6.3 grams.

High protein Meat Items:

1. Chicken Breasts

This food is high in protein, and not only this but Vitamin B, vitamin D, calcium, iron, zinc, and tiny levels of vitamin A and vitamin C are all found in chicken breast.

Protein content: 100g of chicken breast has 15g of protein. The best method to eat it is that It may be roasted or grilled, and if you eat it without the skin, the majority of the fat will be absorbed by the proteins.

2. Lean beef

Beef offers your body not only high-quality protein but also vital elements like zinc (which aids in immunity) and iron (which shuttles oxygen through your body).

Lean beef is strong in protein, iron, vitamin B12, and other easily absorbed essential nutrients. For those on a low-carb diet, beef is a wonderful option.

Try a Skillet Steak with Mushroom Sauce or a warm Slow-Cooker Beef Stew for a satisfying beef dinner. Lean beef has 24.6 grams of protein in every 3-ounce (85-gram) serving.

3. Pork

The flesh of a domestic pig is known as pork. It’s the most popular red meat in the world, especially in eastern Asia, although it’s prohibited in other religions, including Islam and Judaism.

Pork is prohibited in many Islamic nations. It’s usually eaten raw. Lean pork is strong in protein and contains a variety of vitamins and minerals, making it a perfect supplement to a balanced diet.

Talking about the protein content in it, Pork, like other meat, is mostly made up of protein. Lean, cooked pork has a protein level of roughly 26% by fresh weight.

Lean pork has a protein level of up to 89 percent when dried, making it one of the most protein-dense foods available.

4. Mutton

Mutton is meat that is harvested from fully grown sheep and is enjoyed by a vast number of people all around the world.

This meat is without a doubt the world’s favorite red meat, and it provides several health benefits to those who consume it.

Mutton is particularly good for men and women who are deficient in hormones that aid in sexual activities since it significantly increases sexual desire. The protein content in mutton is: 100grams of mutton contains 25grams of protein.

5. Turkey

Turkey is high in protein and low in fat. It’s a good supply of iron, zinc, phosphorus, potassium, and B vitamins, and that too at a low cost.

A serving of turkey is a cooked piece of around 2 to 3 ounces. Turkey is a strong protein source. Protein is used by the body to repair and construct bones, muscles, cartilage, skin, blood, and tissue.

Protein is a macronutrient, which means it is required in large amounts by your body. Because your body cannot store protein, you must ingest it on a daily basis.

The Protein content in it is 25 grams per three-ounce portion of roasted turkey without the skin (about the size of a deck of cards).

Overall, turkey is nutritious white meat, but it does include fat. One gram of saturated fat is included in a 3-ounce meal of turkey. So keep the diet limited!

6. Bison Meat

Bison meat is also a high-protein source. Bison is thinner meat than beef, and each serving has less fat. Bison is becoming more widely available, and some consumers are substituting it for beef.

High Protein Fishes List:

Fish includes a range of vitamins and minerals, including iodine, selenium, and vitamin B12. People who consume a lot of fish have a lower risk of developing health issues such as heart disease and type 2 diabetes.

Fatty fish like salmon and herring are also high in omega-3 fats, which have a number of health benefits, including supporting heart health. Let us know about different varieties of fish and how much protein they contain.

1. Salmon

While ordinary salmon has 20.4 grams of protein per 100 grams, Atlantic salmon has roughly 23.8 grams per 100 grams of the fillet.

Salmon is rich in omega-3 fatty acids since it is a fatty fish. Salmon is also high in vitamins A and D, as well as minerals like calcium and others.

2. Snapper

Red snapper comes in a variety of sizes, but all have the same nutritional profile. It has 30 grams of protein and 145 calories per four ounces. Because it has firmer flesh, it’s a fantastic fish to grill.

3. Tuna

It has an extremely low calorie and fat content, making it a near-pure-protein diet. Cooked yellowfin tuna has roughly 25 grams of protein and just 110 calories per three ounces (85 grams).

It also contains B vitamins as well as minerals such as magnesium, phosphorus, and potassium. Due to its high selenium content, tuna also possesses antioxidant qualities.

196 percent of the Daily Value is found in just 3.5 ounces (100 grams). Not only this, but Tuna is also high in omega-3 fatty acids, which help to reduce inflammation.

4. Halibut

Another fish that is high in total protein is halibut. Half a fillet of halibut (159 grams) has 36 grams of protein and 176 calories.

Halibut from Alaska is also high in omega-3 fatty acids, making it a great anti-inflammatory meal. halibut is also rich in selenium.

It also contains significant levels of vitamins B3, B6, and B12, as well as minerals such as magnesium, phosphorus, and potassium.

5. Cod

It is a cold-water fish with flaky white flesh that is tasty. This fish is loaded with nutrients. It also has a minimal calorie and fat content.

There are 16 grams of protein in three ounces (85 grams) and only 72 calories. Cod is high in vitamins B3, B6, and B12, as well as omega-3 fatty acids, which are all beneficial to heart health. Selenium, magnesium, phosphorus, and potassium are also found in cod.

6. Tilapia

It’s a white freshwater fish that’s high in protein yet low in fat and calories. One tilapia fillet (87 grams) has 23 grams of protein and just 111 calories.

Tilapia has led to a debate because of its greater omega-6 to omega-3 ratio than other fish, which is around 1:1.

Nonetheless, the quantity of omega-6 in one serving of tilapia is insufficient to cause worry. B vitamins and minerals including selenium, phosphorus, and potassium are also abundant in tilapia.

High Protein Sea Foods List:

1. Prawns

They are not only a good source of protein, but they’re also high in omega-3 fatty acids and vitamin B12, making them good for your heart and neurological system. Prawns contain roughly 17.6 grams of protein per 100 grams.

2. Crab

Crab is a high-protein, low-carbohydrate dish that can help you lose weight. Both white and brown meat is high in omega-3 fatty acids and low in fat, with roughly 19 grams of protein per 100 grams. Furthermore, every 100g of meat provides about 18.92g of omega-3 fatty acids.

3. Shrimp

Shrimp is a delicious and nutritious item to add to your diet. It’s high in protein yet low in calories, carbohydrates, and fat.

In three ounces (85 grams) it includes 12 grams of protein and only 60 calories. Selenium, choline, and vitamin B12 are all abundant in shrimp. It also has a lot of niacin, zinc, vitamin E, and vitamin B6 in it.

Shrimp also include antioxidants such as astaxanthin, which helps to prevent inflammation and oxidative damage.

4. Shellfish

Protein is abundant in oysters, clams, scallops, and other shellfish. Shellfish also includes a number of vitamins and minerals, including selenium, zinc, vitamin B12, and iron, as well as healthy lipids.

All shellfish species are high in protein. Salads, spaghetti, and stir-fries are just a few of the recipes that they may be used in. Cooked clams include 21.8 grams of protein in every 3-ounce (85-grams) serving.

Final Thoughts:

This was the ultimate list of high-protein foods, We hope that now you know all the protein-rich food sources and you can include them in your diet plan to fulfill your daily protein requirements.

If you like this article then please share it so that many bodybuilders, athletes, and fitness enthusiasts will get help from this post.

If we have missed any item, then please let us know in the comments section below, and do share your thoughts about this post as well.