Good Protein Foods to Eat: 21 Foods to Eat for Protein and Long Term Energy Without too Many Extra Calories or Fat Grams
This article will give you a list of 21 good protein foods to eat with a brief note regarding nutritional information as well.* Each item had to have at least 15 grams of protein to make my list.
21 Good Protein Foods to Eat
Protein From Animals – Without a doubt, animal type foods have more protein than the rest. Because of all of the additives that are added to animal products, I would urge you to look for wild or grass-fed versions of the animals. The later has less additives.
1. Corned Beef – 24 g per 3 oz. serving. You may want to try this with vegetables served over rice or in a sandwich.
2. Steak (top or bottom round) – 23 g per 3 oz. serving. The round cuts have less calories and are often cheaper in cost. Quick preparation over high heat can help avoid dryness.
3. Roast Beef – 18 g per 3 oz. serving. Try to avoid nitrites/nitrates. The Applegate brand is supposed to be pretty good (per bodybuilding.com).
4. Ground Beef (95% lean) – 18 g per 3 oz. serving. Try to use the grass-fed beef to avoid some of the artificial supplements.
5. Pepperoni – 18 g per 3 oz. serving. Look for the lowest amount of sodium.
6. Pork Chops (boneless) – 26 g per 3 oz. serving. Soaking your chops in brine can make the meat tenderer.
7. Chorizo – 21 g per 3 oz. serving. This Spanish-style pork sausage can be used in pasta dishes, soups, scrambled eggs, and salads.
8. Canadian Bacon – 15 g per 3 oz. serving. This is type of bacon has much less fat than the traditional type.
9. Chicken Breast (boneless and skinless) – 24 g per 3 oz. serving. Look for the sales at your market. With canned ground-up white chicken meat, shop for the brand with the lowest amount of sodium.
10. Turkey Breast – 24 g per 3 oz. serving. You may want to use brining and look for “antibiotic-free” labels. Try to avoid flavored turkey. “Flavor” usually means salt, sugar, and additives.
11. Yellowfin Tuna – 25 g per 3 oz. serving. This food also has a healthy amount of B vitamins and the potent antioxidant selenium.
12. Octopus – 25 g per 3 oz. serving. Frozen octopus actually has an advantage over fresh because the subzero process works to help tenderize the meat, according to bodybuilding.com.
13. Anchovies – 24 g per 3 oz. serving. Because of their size, there are less toxins to worry about. Let them soak for about 30 minutes to help reduce the amount of salt.
14. Sockeye Salmon – 23 g per 3 oz. serving. This is wild, instead of farmed, and has omega-3 fatty acids. Try to find salmon with the skin still intact; it may add flavor.
15. Halibut – 23 g per 3 oz. serving. Try to use Pacific halibut because it is supposed to be more sustainable than Atlantic.
16. Light Tuna – 22 g per 3 oz. serving. Look for the water-packed tuna, instead of the oil-packed to save some calories.
17. Tilapia – 21 g per 3 oz. serving. The American-farmed is thought to be safer than the Asia-farmed tilapia.
18. Sardines – 21 g per 3 oz. serving. This food has a nice amount of omega-3 fats and vitamin D. Vitamin D can bolster testosterone production. Try the Wild Planet brand.
19. Navy Beans – 20 g per 1 cup serving. This food also has 13 g of dietary fiber. I would suggest that you get some gas medicine as well … smile.
20. Greek Yogurt – 23 g per 8 oz. serving. Enjoy the protein as well as the stomach friendly probiotic bacteria and bone-building calcium.
21. Whey protein powder – 20 g per 1 ounce serving. This is more of an additive than food. However, you can add this product to a smoothie to make it more palatable and your smoothie more protein rich.
So there you have it – 21 good protein foods to eat. Do your homework, experiment, and make sure you get your protein in.
* The following websites were consulted in developing this article and are recommended for further research: