16 Protein Foods You Need To Eat

Proteins are macronutrients that help in the normal functioning of the body. They are also known as body-building foods.

Scientifically, amino acids are the building blocks of proteins. These amino acids are made up of organic compounds of oxygen, nitrogen, sulfur, and carbon. Proteins enable body cells to function well.

First of all, proteins are found in natural forms in some foods.  The foods with significant amounts of amino acids are proteins in nature. They have lots of functions in the body.

The average, the human body should have a protein ratio of 0.8 g/kg. For physically active people, the recommended ratio is about 1.5g/kg. These proteins come from protein foods that we take.

There are many types of proteins, but not all of them are pure proteins. This article is going to discuss the various pure protein foods;

1.Turkey meat

Turkey meat is one of the most preferred sources of proteins. It is one of the healthiest meats and is necessary for maintaining a healthy body.

The breast part has lean meat and is a low-calorie diet. The large portion of turkey meat consists of proteins. In 100 grams, the protein content is 30 grams. This protein level is higher above the recommended human level.

The best turkey meat is one that has been raised solely on natural foods such as pasture. They have a higher omega-3 content that the factory farmed turkeys. On average, a human should take about 50 grams of proteins, and hence turkey meat can be a significant boost. For people with protein deficiencies, eating turkey meat can help lower this deficiency.


Fish is a source of natural proteins. It is available, inexpensive, and healthy. There are different types of fish with different protein content. Tilapia, Tuna, Cod and Halibut, salmon, sardines, trout, and herring have high levels of protein. Let’s look at each fish separately;

  • It is the most popular type of fish worldwide. This popularity is mainly because of its high protein content. It is found majorly in freshwater and has high proteins but low calories and fat. In essence, 100 grams of tilapia has about 26 grams of proteins. However, tilapia has a higher omega-6 to omega-3 ratio while other types of fish have a 1:1 ratio.
  • This fish is a pure protein food. It has a high protein content similar to tilapia. Also, it has a high level of omega-3 proteins necessary for fighting body inflammations. Tuna is less-pricey and is low in calories.
  • Halibut fish is an excellent source of proteins. One hundred grams of halibut has 27 grams of proteins. However, halibut has high mercury levels, and you are advised not to eat it often. The Pacific Halibut is a better option than the Atlantic.
  • This is a rare, cold water fish with flaky, white meat. It contains proteins of 23g/100g alongside other essential nutrients.
Related:   13 Reasons to Eat More Protein (Backed by Science)

These types of fish have high protein levels. It is, however, advised to take fresh, natural fish for maximum profits. Some canned fish, however, are not recommended because of additives that denature proteins. Also, Halibut and Tuna have high mercury levels and thus should be taken occasionally.


A typical egg has about 6 grams of protein. The egg white is pure protein and consists of 3.5 grams protein and 17 calories, without any carb, fat, or cholesterol.

If you want to take pure protein, it is advisable to keep off the egg yolk. No-yolk substitutes are pure proteins. A quarter cup contains about 30 calories.

Read more: 11 Health Benefits of Eating Eggs (Evidence Based)

4.Cottage Cheese

Cottage cheese is an almost pure protein, unlike natural cheese. It has a very high protein content of about 12g/100g. Although cheese is in different forms, only the cottage is near pure protein. During the processing of Cottage cheese, all fats and carbs are removed to leave behind good protein content.

Cottage cheese is a slow-digesting protein and is well taken during the night. The reason behind this is because slow digesting proteins prevent your muscles from catabolizing.


Chicken is a high protein and locally available food. The protein is lower in the hybrid chicken.

In 100 grams, the protein level is about 31 grams. Just like turkey, the breast part is the leanest part and has the most proteins. The indigenous chicken breeds have the highest protein content. They feed on natural rather than processed feeds.


Soya seeds have very high protein content. 100g of Soya Protein isolate has about 88 grams of proteins. Also, soya has low saturated fat content and is vital for bodybuilding. However, the high-calorie level is alarming.

Related:   Health Benefits of Grapes

7.Lean Beef

Lean beef is most readily available protein food. There is a strong possibility that meat is the moat consumed source of protein.

It has about 0.36% protein level and 0g fiber and carb. Additionally, lean beef from grass-fed cows is the best. The grass-fed meat is also delicious, safer, and highly nutritious.

8.Whey Supplements

Whey is a high protein food obtained from dairy foods. It contains all essential amino acids and has about 30% of proteins. Whey is a fast-digesting protein and is taken alongside low protein meals.

It’s also easy to eat. You need to mix with water. Whey supplements are highly efficient for little kids and those who do fat loss workouts.


It is a natural protein and healthy food. It is one of the cheapest sources of proteins alongside beef, fish, and chicken. It contains 26g of proteins in every 100g.

People with protein deficiencies are advised to take pork as it’s easily absorbed in the body. Pork Tenderloin has minimal fats, carbs, but high protein content. Soaking pork chops in brine for about 1 hour produces more tender meat.

10.Chia Seeds

Chia seeds are gaining popularity because of their nutritious value. Chia is a small seed, packed with high protein content and amino acids. One hundred grams of Chia contains about 17g of proteins.

One tablespoon full of chia contains about 2 grams of proteins. They are flavorful and mild which makes it easy to add to beverages and seeds. The protein content found in Chia is natural, beneficial to the body and has no health hazards.


Lamb meat a widely considered source of proteins. A lamp chop of 100g has about 29g of proteins. This quantity is way higher than that of beef. However, lamp meat has a high amount of calories that you should check.

12.Prawns and Shrimps

Pawns and Shrimps are water creatures and are delicious, lean proteins. Also, these seafood have low calories and carbs. There are 21g of proteins in 100 g of prawns or shrimps.


Almonds are very high, natural proteins. Almond supplements have vast amounts of proteins to cover for any deficiencies in the body. Besides, almond proteins are easily absorbable in the body. Some proteins are not readily absorbable and hence go into waste, unlike almonds which are wholly utilized in the body.

Related:   New Study Reveals Garlic's Effect on Fat and Sugar Levels

100g of almonds contains 21g of proteins and about 575 calories. Almond powder is the most popular protein supplement. Almond is also a low carb diet and has lots of other nutrients.

Almond powder is a complete protein and can be taken alongside other foods as a supplement. When in powder form, the protein is more concentrated.  It is a grain-free, plant-based diet and hence an excellent option for those who want to avoid grains. They are gluten-free and cholesterol-free.

Almonds are regarded as excellent foods with unique benefits. It is vital for cardiovascular benefits and boosting body strength. It can be used in forms of powders and bars.

14.Canadian Bacon

Bacon prepared in the Canadian style is a pure protein with little or no fats. It has a higher protein content than the standard bacon. 85g of Canadian bacon has about 15g of proteins.


Beans are high protein foods. They are cheap, easy to prepare, and locally available. There are many types of beans with different amounts of proteins. However, Navy beans have the highest amount of proteins. The protein content is about 23g/100g.


The liver is a protein dense food. Animal liver is tasty and nutritious, and many people love it. 25g in every 100g of the liver is made up of proteins.

It provides a considerable amount of amino acids that are easily absorbed in the human body. Alongside delivering other vital nutrients, the liver also boosts the body metabolic rate and helps in weight loss.

The liver has 10% lesser calories than other meats such as lamb, pork, and beef.

The Bottom Line

All the above-aforementioned proteins are essential in the body for various reasons. The body needs proteins to function correctly. They help to build muscles, keep hunger away, and keep body weight at check.

Any decent meal should have a portion of protein foods. Pure proteins are the best for the body because they are easily absorbed and don’t contain unwanted carbs and fats.