The 30 foods with the most protein

Protein is essential for our body. And following a diet rich in protein is the best way to ensure an adequate daily intake. To help you, we discover which are the foods with the highest protein content.

We all need proteins, which are characterized by being one of the three groups of nutrients that allow our body to regenerate, along with carbohydrates and lipids. They are composed of amino acids (such as lysine, valine or leucine), and are essential for the proper functioning of the body.

They perform two especially important functions. From a structural point of view, are involved in the production of muscle fibersin the composition of the tissues, bones, hair, nails, skin and organs. From a metabolic point of view, also play an essential role in immune defenses.

Hence, protein intake must be regular, although the needs vary depending on physical activity and the person himself. In this sense, because they are essential For cell and tissue growth, adequate intake is especially important during periods of rapid development or increased demand, such as childhood, adolescence, pregnancy, and breastfeeding.

A balance dietnormally covers the Daily necessities of proteins. But you have to keep in mind that Not all proteins are the same. For example, a protein with a high chemical index provides more essential amino acids, which include all those that our body cannot synthesize on its own, so we must ingest them through food.

In addition, numerous studies suggest that a high-protein diet provides important benefits for both metabolic and physical health. weightlosswithout affecting —as is commonly believed— the health of thekidneysespecially when you do not have kidney problems.

But what are the foods richer in protein? Here are some of the most interesting healthy and natural options:


Eggs are one of nature’s highest protein foods (13 grams per unit). And they stand out for being proteins of high biological value, which means that they include all the essential amino acids. The part in which there is the most protein is in the yolk. Of course, contrary to what is usually believed, it is not the egg but what we consume with it that can negatively affect our health. So, the evidence suggests that we can consume an egg a day with complete peace of mind. Remember that the cooking method we choose is also important.


The protein content of tuna depends on its way of cooking and consumption. Canned tuna, in oil or natural, usually contains more protein than fresh tuna: a single container can provide 12 grams of protein. However, the cans also contain a higher concentration of sodium, so it is not convenient to abuse them either.


Chicken breast is the white meat that has the highest protein content (22 grams per 100 grams of product). In addition, cooked on the grill —without skin— it is lower in calories and fat than other meats, which is why it is a food so consumed by athletes. It is also a good source of vitamins and minerals, such as calcium, iron, sodium, potassium, magnesium, and zinc.


Along with chicken meat, turkey breast is one of the most recommended meats, since it provides a high amount of protein -about 24 grams- for every 100 grams of product and its fat percentage does not reach 2%.


Soy is the plant-based food with the highest protein intake -36 grams per 100 grams of food-. This makes it a particularly nutritious legume and is perfect for vegetarians or vegans, who do not consume meat.


Lupines are legumes similar to beans, although they are not very popular. However, these legumes, which can be eaten cooked or canned as an appetizer, do not contain gluten and provide up to 36 grams of protein per 100 grams of product.


Peanuts and pistachios are the highest protein nuts, with 24g and 19g per 100g, respectively. This makes them an ideal snack between meals or at times like snacks. Of course, a handful will suffice.


Parmesan cheese is one of the cheeses that contains the most protein, with an amount of around 28g per 100 grams of product. A serving will provide you with a significant amount of protein, but you must be careful with its fat content and calories.


Prawns are an excellent source of protein, with 24 grams per 100 grams of this shellfish. Its nutrients are better used by the body when they are consumed boiled or steamed.


A cup of mussels contains almost 18 grams of protein, or what is the same, 30% of the recommended daily amount for a person. These mollusks are also rich in vitamins, minerals, and amino acids.


The protein from beef is possibly the most consumed after chicken in the diets of athletes. A 100-gram serving contains 24 grams of high-quality biological protein. However, as beef is a red meat that also has cholesterol and fat, it is advisable not to abuse its consumption.


Anchovies are somewhat more caloric than other fish, but they also contain a higher amount of protein than the average for seafood, with about 28 grams per 100 grams of product. They also have healthy fats.

greek yogurt

Greek yogurt can provide up to twice as much protein as regular yogurt, since it is a much more concentrated product and it does not lose casein, a slow-digesting protein, during its preparation. A Greek yogurt has an average of 10 grams of protein.

Garbanzo beans

Chickpeas are one of the most consumed legumes in our country. You can benefit from its nutrients and its protein, since 100 grams of chickpeas contain 19 grams of protein. Ideal for preparing hot dishes in winter and cold salads in summer.


Jelly is a dessert that we have eaten since childhood. Although it may not seem like it, it has a high concentration of protein: for every 100 grams we are ingesting 84 grams of this substance. A success to include in our diet.

dried peas

Dried peas rank highest for protein legumes, along with chickpeas. In addition, if we introduce dried peas into our diet, we will be providing our body with 22 grams of this substance. Do not miss the opportunity to benefit from its proteins while enjoying its delicious flavor.


Rye is one of the cereals with the highest concentration of protein. For every 100 grams you will be ingesting 17 of this key substance for the health of your muscles. Include it in your diet in a simple way, such as substituting white bread for rye bread or adding it to salads or stir-fries after having sautéed it.

cured manchego cheese

This cheese, made from sheep’s milk, is a product characterized by its intense and slightly spicy flavor in the most cured varieties. In addition to being delicious, it contains a significant percentage of protein. With the intake of 100 grams of this cheese you can benefit from 32 grams of protein.


Oats have a protein intake of 16.8 grams. An amount of this important substance to take into account when incorporating it into our diet. It is an excellent option for breakfast, to prepare porridge, biscuits or to include in your yogurt.


This pseudocereal has 4.8 grams of protein per 100 grams of product which, unlike other vegetable protein sources, contains all the essential amino acids for the body. It is also rich in fiber and vitamins.


In addition to being a very nutritious and healthy legume, a source of minerals such as iron, copper or magnesium, lentils have 9 grams of protein per 100 grams. If you add a handful of rice to your lentil dish, you will add the amino acids of both ingredients and you will get a more complete protein source -with all the essential amino acids-, very similar to animal protein.


Mushrooms, especially when steamed, provide 4.5 grams of protein per 100 grams of product. In addition, they contain vitamins B2, B3 and B5, which contribute to cell growth, the proper functioning of the brain, the immune system and the metabolism of fats.

Peanut butter

Usually eaten for breakfast or as a snack, peanut butter is very rich in vegetable protein. In fact, 100 grams provide 29.5 grams of protein. It is also rich in good fats, such as monounsaturated fatty acids, and in fiber, which provides an ideal feeling of satiety to regulate appetite. In addition, it has a low glycemic index, so that when consuming it the blood glucose level does not increase rapidly.

Queso cottage

Like other varieties of cheese, light cottage cheese is also high in protein (100g provides 12.7g of protein). It also has calcium and a moderate fat intake (4.5 gr per 100 gr). It is healthy and easy to digest.

Pumpkin seeds

They contain many minerals and vitamins, among which potassium, vitamin B2, iron or manganese stand out. They are a good source of fiber, and also protein. In fact, 100 grams of pumpkin seeds provide 35.6 grams of protein.

Brussels sprouts

Delicious when accompanied with a bit of extra virgin olive oil, Brussels sprouts are also a good source of protein: 100 grams of product provide 3.8 grams. But its nutritional qualities do not end there. They also provide vitamin C and natural antioxidants. And they are excellent options for people with diabetes.

Spelt flour

Spelled flour contains 17% protein, made up of the 8 essential amino acids. Hence, it is a very interesting ingredient to replace proteins of animal origin. Not surprisingly, 100 grams of spelled flour provide 15.6 grams of protein.




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