Which foods contain highest source of protein?

Joined the gym and are looking for foods full of protein to support your muscle growth, build your bone health, or power up your immune system? Therefore, protein-rich food you should put on your plate daily. 

Carbohydrates, healthy fats, and other vitamins are indeed vital for our overall well-being, but no one can deny the significance of protein. The study Frontiers in Endocrinology in 2018 showed that high-protein meals are linked to weight management, managing blood sugars, and boosting our body’s ability to absorb calcium to build bone health. (source-frontiersin).

So, among tons of food choices, the question that comes to mind is, which are the highest protein foods, should we put in our diet?

Well, in this article, we’ll pick the best protein-rich foods recommended by nutritionists for both vegan and non-vegan individuals.

What Is Protein and Why We Need Protein?

You may have heard the word ‘Protein’ at any point in your life. However, many people know it’s important for our health, but it’s more than that. Let’s understand what it means. 

Simply put, proteins are made from one or more long chains of amino acids. Our body produces some amino acids on its own, but we take 9 types of amino acids from various foods. These are known as essential amino acids, and they play the protagonist role in our normal body functioning. Proteins build blocks in our body. Our bone, cartilage, muscle, bone, skin, blood, hormones, and other organs require protein to grow and run the essential operations for our body.

They are the fuel for the growth, repair, and building of cells and tissues as muscle, and developing bone density. Proteins are crucial for processing blood clotting, fluid balance, and our overall immune system.

Various Sources of Protein?

We basically get protein from plant or animal sources. But before learning the highest protein foods, we must learn which foods contain protein. Our list will give you a basic idea of various sources. 

Food Types	Examples
Beans, peas, and lentils	Chickpeas, lentils, and various kinds of beans, etc.
Nuts and Seeds	Walnuts, pumpkin seeds, almonds, pecans, etc.
Lean meats	Chicken, turkey, lamb, etc.
Fish	Tuna, Tilapia, salmon, etc.
Dairy Products	Milk, yogurt, cheese, butter, etc.
Soy products	Tofu, soy milk, edamame, etc.

Generally, we find protein from these food sources. So, you must eat a variety of protein-rich foods to meet your daily protein needs and get the vitamins, minerals, and other nutrients.

What Foods Contain the Highest Source of Protein?

Both plant and animal sources provide different kinds of protein. The proteins we get from animal sources are called complete proteins. All essential amino acids our body needs are the highest-quality protein sources. 

On the other hand, most plant sources don’t contain the essential amino acids, and that’s why they are known as incomplete proteins. But both of the sources are important for our protein needs. If you avoid animal protein sources, then make sure you’re consuming a healthy mix of amino acids in various plants. 

Let’s learn the highest protein foods you should consider: 

Related post- what foods to avoid with diabetes.

Lean Meats

Lean meats like chicken breasts, turnkey, beef, lamb, pork, etc. contain high-quality protein to fuel your body with essential nutrients like zinc, iron, etc.

These foods could be considered as tasty food to cook at home but come with unhealthy saturated fat. So, you should try to avoid those and opt more for lean or low-fat meat options such as lean ground beef, skinless chicken breasts, etc.

Fish

There are varieties of fish you can opt for. However, salmon, tuna, and mackerel contain rich protein and omega-3 fatty acids.

Fishes add different categories of proteins to your health. You can take fish protein twice a week to meet the protein rotation. You can opt for seafood fish as they are low in methyl mercury.  

fish such as salmon and mackerel also helps the people who have arthritis as they contain omega-3 unsaturated fats. Read below if you want to know some suggestions for arthritis patients.

What are the 5 worst foods to eat if you have arthritis?

Dairy Products

There are tons of choices in this category. You can opt for milk, cheese, yogurt, etc. for protein, calcium, and other vital nutrients. 

You can go for Greek yogurt because it’s rich in protein, vitamins, calcium, and minerals. Be careful of high saturated fat, therefore, you should opt for low-fat dairy options. Beans, Peas, and Lentils. This category includes kidney beans, pinto beans, white beans, black beans, lima beans, fava beans, soybeans, chickpeas, etc. 

These plant-based protein sources provide fiber, folate, potassium, iron, and zinc which are crucial for our health. You can go for hearty lentils. They are loaded with antioxidants, fiber, vitamins, and minerals. 

Nuts and Seeds

Almonds, hazelnuts, walnuts, peanuts, chia seeds, pumpkin seeds, sunflower seeds, and peanut butter come in this category. They are not only loaded with rich protein but also provide healthy fats, vitamins, and minerals. You should be careful of the amount of consumption. Nuts are usually high in calories and fat. 

Eggs

Among the highest protein foods, eggs are a great source of essential amino acids. They provide crucial vitamins, minerals, healthy fats, and antioxidants. You can enjoy eggs in various styles like scrambled, hard-boiled, and many other forms.  

Soy Products

Soy products present you with some foods that are rich in protein such as tofu, tempeh, soy milk, etc. If you’re looking for something lighter, then this category can be a good option you should try.  

Final Thoughts

If you’re looking to build your muscles or wish to strengthen your bone health, then protein is what you should put on your plate regularly. Among tons of choices, it’s crucial to learn the sources that offer the highest protein foods. In this article, we’ve explained the different sources of protein, keeping in mind the food choices.

We’ve listed both animal and plant-based highest protein foods that you can choose to meet your protein needs.

It’s important to remember that you should consume a limited amount of proteins as they also come with high-saturated fats. It’s always recommended to consult your dietitians before making your list. 

if you are looking for some more protein related foods advice, visit soft foods to eat.