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25 Best High Protein Foods of 2023

By Amber SmithJan 19, 2023 1:00 PM
Elm and Rye Protein(1)

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If you're looking for the best high protein foods to add to your diet, you've come to the right place! In this article, we will discuss 25 of the best options available. Protein is essential for building muscle and maintaining a healthy weight. It's also important for overall health and vitality. So, without further ado, let's get started.

25 Best High Protein Foods of 2022

  1. Elm & Rye Protein 

  2. Penguin Grass Fed Protein Blend

  3. Soy

  4. Walnuts

  5. Pistachios

  6. Spinach

  7. Kale

  8. Whole Wheat Bread

  9. Tofu

  10. Edamame

  11. Quinoa

  12. Old Fashioned Oats

  13. Green Beans

  14. Chia Seeds

  15. Seitan

  16. Hemp Seeds

  17. Tempeh

  18. Lentils

  19. Nutritional Yeast

  20. Ancient Grains

  21. Spirulina

  22. Ezekiel Bread

  23. Wild Rice

  24.  Mycoprotein

  25. Eggs

Why do people need to eat more protein?

Protein helps people build muscle, maintain a healthy weight, and bolster their overall health. It's also an important component of any balanced diet. Protein can be found in many different foods, but some sources are higher in protein than others. 

How does protein help you?

Protein helps build muscle, burn fat and build lean body mass. It also helps with digestion, immune function, and hormone production. Eating enough protein can help people feel fuller for longer, meaning they'll be less likely to overeat or snack on unhealthy foods. Additionally, protein can give energy levels a boost when workouts are particularly tough. 

What are the best sources of high protein?

The best sources of high-protein food include nuts and seeds, legumes such as lentils and chickpeas, ancient grains like quinoa and amaranth, leafy vegetables such as spinach and kale, dairy products such as Greek yogurt or cottage cheese, eggs, red meat (in moderation), fish such as salmon or tuna, tofu and tempeh, and protein-rich snacks such as nut butters. 

What are some unique ways to sneak in more protein rich foods? 

There are many creative ways to sneak in more protein-rich foods into your diet. For example, you can add nutritional yeast to pasta dishes for a cheesy flavor. Nut butter makes for an excellent topping on toast or oatmeal. And chia seeds can be added to smoothies and muffins for a little extra crunch. 

How can I get 120g of protein a day?

Getting 120g of protein a day is achievable with the right diet. Make sure to include plenty of high-protein foods in your daily meals and snacks, such as eggs, red meat, nuts and seeds, dairy products, lentils and legumes, ancient grains like quinoa and amaranth, leafy greens like spinach and kale, fish such as salmon or tuna, tofu or tempeh, nut butters and other snacking options. Additionally, you can supplement with protein powders if needed. 

By making a few dietary changes and including some of these high-protein foods into your meals and snacks, you can easily meet the protein requirements for your body. Eating plenty of protein is essential to maintaining good health, managing weight, and achieving fitness goals. With so many delicious options available, there's sure to be something on this list that everyone will enjoy! 

What fruit has the most protein?

Fruits typically don’t provide a significant amount of protein. However, some fruits contain more protein than others. For instance, avocados are one of the highest sources of protein among fruits, with almost 4 grams per half avocado. Other high-protein fruits include guavas (2.6g), jackfruit (2.5g), and mulberries (2.1g). Additionally, dried apricots are a good source of protein with about 2 grams per serving. 

How often should I eat high protein foods? 

The amount of protein you should consume depends on your age, activity level, and health goals. Generally speaking, the average adult needs to eat 0.8g of protein per kilogram of body weight (or 0.36g/pound). This means that if you weigh 70kg (155lbs), you would need 56g of protein a day. Eating high-protein foods multiple times throughout the day can help meet this requirement. 

Getting enough protein is an essential part of living a healthy life. Start incorporating more of these high-protein foods into your diet and experience the difference for yourself! You'll be happy you did.

What source of protein is the highest option?

If you're searching for the protein option that has the highest level of protein, you may want to go with a protein powder. Protein powders are easily the most efficient way to get protein quickly, as they provide an easy-to-digest form of protein with a high amount of bioavailability. Some popular options include whey, casein, and plant-based proteins such as hemp or pea. 

But if you're looking for natural sources of complete proteins then there are some excellent options out there too – here's a list of 25 best high protein foods that are available in 2022: 

1.     Elm & Rye Protein 

Image courtesy Elm & Rye 

Our top-quality and thoroughly tested ingredients can help improve muscle growth, endurance, and more.

This product contains 9 amino acids. Amino acids are organiccompounds that act as the building blocks of proteins, and they perform many other essential functions in your body. Your body needs amino acids to construct important molecules like proteins, hormones, and neurotransmitters. You can find high concentrations of amino acids in protein-rich foods such as meat, fish, and soybeans

2.     Penguin Grass Fed Protein Blend

Image courtesy Penguin 

Our Vegan Protein is a restorative blend made from pea protein. It comes in five delicious flavors: Chocolate, Vanilla, Peanut Butter, Cookies & Cream, and Rocky Road. Each serving contains 30 grams of protein, 20 grams of CBD, and 10 grams of Collagen. With 840 total grams per bag and 30 servings per bag, you'll be able to stick to your diet while still indulging in something yummy. Our unique formula includes a customized mushroom complex rich in antioxidants, Turmeric for anti-inflammatory purposes, Collagen for skin health, and Ashwagandha an adaptogen. You won't find any artificial sweeteners or coloring here! 

3.     Soy

Image courtesy Canva

Soy is a plant-based protein that is high in fiber and low in saturated fat. It is also a good source of magnesium, potassium, and zinc. Soy can be used to add extra protein to the diet, and it can be found in many different forms, including tofu, tempeh, edamame, and soy milk.

4.     Walnuts

Image courtesy Canva

Walnuts are an incredibly healthy nut, containing a high amount of essential fatty acids, protein, and fiber. They also contain trace amounts of zinc, magnesium, and iron. Walnuts can be eaten as a snack or added to salads or other dishes for extra flavor and nutrition.

5.     Pistachios

Image courtesy Canva

These crunchy nuts are a great source of protein, fiber, and monounsaturated fats. They also contain phosphorus, potassium, magnesium, zinc, and iron. Pistachios can be enjoyed as part of a snack or used as an ingredient in baking or cooking. 

6.     Spinach

Image courtesy Canva 

Spinach is an incredibly healthy vegetable, loaded with vitamins and minerals. It also contains a significant amount of protein, making it a great addition to meals or snacks. Spinach can be eaten cooked or raw, in salads or sandwiches. 

7.     Kale

Image courtesy Canva 

Kale is a great source of protein and fiber, as well as vitamins A, C, and K. It also contains selenium, magnesium, zinc, and iron. Add it to salads or smoothies for a healthy snack or meal. 

8.     Whole Wheat Bread

Image courtesy Canva 

Whole wheat bread is a nutritious grain that contains a good amount of protein. It also contains fiber, and it can be used to make sandwiches or toast for breakfast. 

9.     Tofu

Image courtesy Canva

Tofu is a versatile, high-protein food made from soybeans. It contains all nine essential amino acids and is an excellent source of iron and calcium. Tofu can be used as a vegan protein substitute for meat or fish in many dishes. 

10.  Edamame

Image courtesy Canva 

Edamame is a young, green soybean that can be enjoyed as a snack or used in salads, soups, and stir-fries. Edamame contains a significant amount of protein and dietary fiber. 

11.  Quinoa

Image courtesy Canva 

Quinoa is a high-protein grain that contains all nine essential amino acids. It is also gluten-free and packed with vitamins and minerals. Quinoa can be used as a substitute for rice in dishes or eaten as a hot cereal for breakfast

12.  Old Fashioned Oats

Image courtesy Canva 

Old fashioned oats are a healthy, high-fiber food that contains a good amount of protein. They can be enjoyed as hot cereal for breakfast or as an added ingredient in baked goods.

13.  Green Beans

Image courtesy Canva 

Green beans are a delicious vegetable that is high in fiber, protein, vitamins A and C, and iron. They can be eaten cooked or raw as part of salads and stir-fries. 

14.  Chia Seeds

Image courtesy Canva 

Chia seeds are a high-protein, nutrient-dense food that can be used to add extra nutrition to meals. They contain omega-3 fatty acids, fiber, iron, and magnesium. Chia seeds can also be added to smoothies or used as an egg substitute in baking. 

15.  Seitan

Image courtesy Canva 

Seitan is a vegan food made from wheat gluten. It contains an impressive amount of protein, as well as iron and B vitamins. Seitan can be used in place of meat in many dishes or added to soups and stews for extra flavor and nutrition. 

16.  Hemp Seeds

Image courtesy Canva 

Hemp seeds are a superfood that is rich in essential fatty acids, protein, and fiber. They also contain magnesium, zinc, and iron. Hemp seeds can be added to smoothies or used as a topping for salads and other dishes. 

17.  Tempeh

Image courtesy Canva 

Tempeh is a high-protein food made from fermented soybeans. It is also a good source of fiber and contains trace amounts of zinc and iron. Tempeh can be used as an alternative to meat in dishes or crumbled and added to salads. 

18.  Lentils

Image courtesy Canva 

Lentils are a high-protein, fiber-rich legume that can be used in soups, stews, and curries. They also contain vitamins A, B6, and C, as well as magnesium and iron. 

19.  Nutritional Yeast

Image courtesy Canva 

Nutritional yeast is a high-protein food that is often used as a vegan cheese substitute. It contains B vitamins, iron, and other trace minerals. Nutritional yeast can be added to sauces or sprinkled on top of salads and other dishes for extra flavor and nutrition. 

20.  Ancient Grains

Image courtesy Canva 

Ancient grains like quinoa, amaranth, and chia are packed with protein and other nutrients. They can be used in place of rice or as a hot cereal for breakfast. 

21.  Spirulina

Image courtesy Canva

Spirulina is a type of blue-green algae that is high in protein and essential amino acids, as well as vitamins and minerals. It can be added to smoothies or used as an ingredient in other dishes for extra nutrition.

22.  Ezekiel Bread

Image courtesy Canva 

Ezekiel bread is a high-protein, low-GI bread made from sprouted grains. It contains all nine essential amino acids and is an excellent source of vitamins and minerals. Ezekiel bread can be used to make sandwiches or toast for breakfast. 

23.  Wild Rice

Image courtesy Canva 

Wild rice is a high-protein grain that is packed with vitamins, minerals, and antioxidants. It can be enjoyed as a side dish or added to soups and salads for extra flavor and nutrition. 

24.   Mycoprotein

Image courtesy Canva 

Mycoprotein is a high-protein, low-fat meat alternative made from fermented mushrooms. It is also rich in fiber and iron and can be used as an alternative to ground beef in dishes like burgers and tacos. 

25.  Eggs

Image courtesy Canva 

Eggs are a nutritional powerhouse that are high in protein and contain all nine essential amino acids. They can be enjoyed boiled, poached, scrambled, or baked for breakfast or added to salads and sandwiches for extra flavor and nutrition. 

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