Here is a list of some of the highest protein foods per 100 grams, including both animal-based and plant-based options:
Animal-Based Protein Sources:
- Chicken Breast (Cooked, Skinless)
- Protein Content: 32 g per 100 g
- Chicken breast is lean, making it one of the highest sources of protein with minimal fat.
- Turkey Breast (Cooked, Skinless)
- Protein Content: 30 g per 100 g
- Similar to chicken, turkey is a lean, high-protein option.
- Tuna (Cooked)
- Protein Content: 30 g per 100 g
- Tuna is rich in protein and omega-3 fatty acids, making it a great option for muscle building and hair health.
- Beef (Lean, Cooked)
- Protein Content: 26-31 g per 100 g
- Lean cuts of beef provide high amounts of protein along with essential nutrients like iron and vitamin B12.
- Salmon (Cooked)
- Protein Content: 25 g per 100 g
- Salmon is a fatty fish rich in protein and omega-3s, which also benefits heart and skin health.
- Shrimp (Cooked)
- Protein Content: 24 g per 100 g
- Shrimp is high in protein and very low in fat and calories.
- Cottage Cheese (Low-Fat)
- Protein Content: 11 g per 100 g
- A great source of casein protein, which digests slowly, ideal for muscle recovery and growth.
- Eggs (Whole, Cooked)
- Protein Content: 13 g per 100 g
- Eggs are an excellent complete protein source, containing all essential amino acids.
- Greek Yogurt (Plain, Non-Fat)
- Protein Content: 10 g per 100 g
- Greek yogurt has more protein than regular yogurt and is an excellent option for breakfast or snacks.
Plant-Based Protein Sources:
- Tempeh
- Protein Content: 19 g per 100 g
- A fermented soy product, tempeh is one of the best plant-based protein sources and is rich in probiotics.
- Tofu (Firm)
- Protein Content: 8-12 g per 100 g
- Tofu is a versatile, plant-based protein made from soybeans.
- Lentils (Cooked)
- Protein Content: 9 g per 100 g
- Lentils are high in protein and fiber, making them great for digestion and heart health.
- Chickpeas (Cooked)
- Protein Content: 8.9 g per 100 g
- A versatile legume, chickpeas are rich in protein, fiber, and essential nutrients like iron.
- Quinoa (Cooked)
- Protein Content: 4.4 g per 100 g
- Quinoa is a complete protein, containing all nine essential amino acids.
- Edamame (Cooked)
- Protein Content: 11 g per 100 g
- These young soybeans are high in protein and are a great snack or salad addition.
- Seitan
- Protein Content: 25 g per 100 g
- Made from wheat gluten, seitan is one of the highest-protein plant-based foods, although not suitable for those with gluten intolerance.
- Peanuts
- Protein Content: 26 g per 100 g
- Peanuts are one of the highest protein nuts, also rich in healthy fats and biotin.
- Almonds
- Protein Content: 21 g per 100 g
- Almonds provide a good amount of protein along with healthy fats, fiber, and vitamin E.
- Hemp Seeds
- Protein Content: 31 g per 100 g
- These seeds are an excellent source of complete protein and are rich in healthy omega-3 and omega-6 fatty acids.
Conclusion:
Whether you prefer animal or plant-based options, many high-protein foods are available to suit various dietary preferences. A balanced intake of these protein-rich foods can promote muscle growth, repair tissues, and improve overall health, including hair strength and growth.
