Feed Your Muscles: Top 10 Protein Choices
Top 10 High Protein Foods
Chicken Breast (skinless, grilled or baked - 3.5 ounces / 100 grams):
Calories: Approximately 165
Protein: About 24 grams
Total Fat: Around 3.6 grams
Saturated Fat: About 1 gram
Carbohydrates: 0 grams
Fiber: 0 grams
Sugars: 0 grams
Sodium: 74 mg
Vitamins and Minerals: Contains B vitamins, phosphorus, potassium, selenium.
Turkey Breast (skinless, roasted or grilled - 3.5 ounces / 100 grams):
Calories: Approximately 135
Protein: Around 29 grams
Total Fat: About 1 gram
Saturated Fat: Less than 1 gram
Carbohydrates: 0 grams
Fiber: 0 grams
Sugars: 0 grams
Sodium: 74 mg
Vitamins and Minerals: Contains B vitamins, phosphorus, potassium, selenium.
Salmon (wild-caught, cooked – 3.5 ounces / 100 grams):
Salmon (wild-caught, cooked - 3.5 ounces / 100 grams):
Calories: Approximately 206
Protein: About 25 grams
Total Fat: Around 13 grams
Saturated Fat: About 2 grams
Omega-3 Fatty Acids: Approximately 2.3 grams
Carbohydrates: 0 grams
Fiber: 0 grams
Sugars: 0 grams
Sodium: 50 mg
Vitamins and Minerals: Rich in vitamin D, B vitamins, selenium, potassium.
Tuna (canned in water, drained - 3.5 ounces / 100 grams):
Calories: Approximately 116
Protein: Around 30 grams
Total Fat: About 1 gram
Saturated Fat: Less than 1 gram
Carbohydrates: 0 grams
Fiber: 0 grams
Sugars: 0 grams
Sodium: 39 mg
Vitamins and Minerals: Contains B vitamins, phosphorus, potassium, selenium.
Lean Beef (sirloin, cooked - 3.5 ounces / 100 grams):
Calories: Approximately 250
Protein: Around 26 grams
Total Fat: About 17 grams
Saturated Fat: About 7 grams
Carbohydrates: 0 grams
Fiber: 0 grams
Sugars: 0 grams
Sodium: 56 mg
Vitamins and Minerals: Contains B vitamins, iron, zinc, phosphorus.
Greek Yogurt (plain, whole milk - 6 ounces / 170 grams):
Calories: Approximately 100
Protein: About 10 grams
Total Fat: Around 5 grams
Saturated Fat: About 3 grams
Carbohydrates: About 4 grams
Fiber: 0 grams
Sugars: About 4 grams
Sodium: 50 mg
Vitamins and Minerals: Contains calcium, potassium, B vitamins.
Cottage Cheese (low-fat - half cup / 120 grams):
Calories: Approximately 90
Protein: About 12 grams
Total Fat: Around 1 gram
Saturated Fat: Less than 1 gram
Carbohydrates: About 5 grams
Fiber: 0 grams
Sugars: About 3 grams
Sodium: 459 mg
Vitamins and Minerals: Contains calcium, phosphorus, B vitamins.
Eggs (2 large eggs):
Calories: Approximately 140
Protein: Around 13 grams
Total Fat: About 9 grams
Saturated Fat: Around 3 grams
Carbohydrates: About 1 gram
Fiber: 0 grams
Sugars: 0 grams
Sodium: 124 mg
Vitamins and Minerals: Rich in B vitamins, vitamin D, choline.
Lentils (cooked - 1 cup):
Calories: Approximately 230
Protein: About 18 grams
Total Fat: Around 1 gram
Saturated Fat: Less than 1 gram
Carbohydrates: About 40 grams
Fiber: Approximately 16 grams
Sugars: About 4 grams
Sodium: 2 mg
Vitamins and Minerals: Contains folate, iron, manganese, potassium.
Chickpeas (cooked - 1 cup):
Calories: Approximately 269
Protein: About 15 grams
Total Fat: Around 4 grams
Saturated Fat: Less than 1 gram
Carbohydrates: About 45 grams
Fiber: Approximately 12.5 grams
Sugars: About 8 grams
Sodium: 14 mg
Vitamins and Minerals: Contains folate, iron, phosphorus, potassium.
Quinoa (cooked - 1 cup):
Calories: Approximately 222
Protein: Around 8 grams
Total Fat: About 4 grams
Saturated Fat: Less than 1 gram
Carbohydrates: About 39 grams
Fiber: Approximately 5 grams
Sugars: About 2 grams
Sodium: 13 mg
Vitamins and Minerals: Contains folate, magnesium, phosphorus, potassium.
Please note that these values are approximate and can vary based on specific product brands and cooking methods. Always check product labels for the most accurate information.