10 Foods That Are Almost Pure Protein

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10 Foods That Are Almost Pure Protein

Protein can be found in a lot of foods, but certain options are better than others. From chicken to egg whites, choose these foods to pack your diet with protein.

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What Is the Recommended Dietary Allowance for Protein?

The Recommended Dietary Allowance (RDA) for protein is 0.37 grams (g) per pound (lb) of body weight, or 0.8 g per kilogram (kg). However, physically active individuals need 0.6–0.9 g per lb, or 1.4–2 g per kg. Research shows that high protein diets also aid weight loss.

10 High Protein Foods That Are Almost Pure Protein

Chicken
Chicken breast is a very popular source of protein, with a 3-oz (85-g) serving providing 27 g of protein and 140 calories. It’s also a great source of niacin, vitamin B6, selenium, and phosphorus.

Protein Content in 100 g: 31 g (73% of calories)

Turkey
Turkey is a low-fat source of protein, with a 3-oz (85-g) serving providing 26 g of protein and 125 calories. It’s also high in niacin, vitamin B6, and selenium.

Protein Content in 100 g: 30 g (82% of calories)

Egg Whites
Egg whites are mostly composed of water and protein, with a 1-cup (243-g) serving providing 27 g of protein and 126 calories. It’s a great source of vitamins and minerals, such as niacin, vitamin B6, and selenium.

Protein Content in 100 g: 11 g (85% of calories)

Tuna
Tuna is a lean, mean protein machine, with a 3-oz (85-g) serving providing 25 g of protein and 114 calories. It’s also a great source of omega-3 fatty acids, vitamin B12, and selenium.

Protein Content in 100 g: 29 g (89% of calories)

Halibut
Halibut is a great source of protein, with a 3-oz (85-g) serving providing 19 g of protein and 94 calories. It’s also high in omega-3 fatty acids, vitamins B3, B6, and B12, and minerals like selenium, phosphorus, and potassium.

Protein Content in 100 g: 23 g (82% of calories)

Tilapia
Tilapia is a popular, relatively inexpensive fish with a delicious, flaky white meat. A 3-oz (85-g) serving contains 16 g of protein and 72 calories. It’s also a great source of vitamins B3, B6, and B12, as well as omega-3 fatty acids and selenium.

Protein Content in 100 g: 26 g (82% of calories)

Cod
Cod is a lean, mild-flavored fish with a 3-oz (85-g) serving containing 16 g of protein and 94 calories. It’s also high in omega-3 fatty acids, vitamin B12, and selenium.

Protein Content in 100 g: 19 g (89% of calories)

Pollock
Alaskan pollock is an excellent, mild-flavored fish with a 3-oz (85-g) serving containing 20 g of protein and 94 calories. It’s also a great source of omega-3 fatty acids, choline, and vitamin B12.

Protein Content in 100 g: 24 g (86% of calories)

9. Dried Fish
Dried fish is a tasty snack that comes in many varieties, with a 100-g serving providing 29 g of protein. It’s also a great source of vitamins B3, B6, and B12, as well as omega-3 fatty acids and selenium.

Protein Content in 100 g: 29 g (89% of calories)

10. Egg Yolk
Egg yolk is a great source of protein, with a large egg yolk containing about 6 g of protein and 61 calories. It’s also a good source of vitamins B3, B6, and B12, as well as omega-3 fatty acids and selenium.

Protein Content in 100 g: 11 g (72% of calories)

Conclusion

Including these high protein foods in your diet can help you meet your daily protein needs. By incorporating these foods into your meals and snacks, you can ensure you’re getting enough protein to support muscle growth, maintenance, and overall health.

FAQs

How much protein do I need each day?
The Recommended Dietary Allowance (RDA) for protein is 0.37 grams (g) per pound (lb) of body weight, or 0.8 g per kilogram (kg).
What are some other ways to increase my protein intake?
You can increase your protein intake by adding lean protein sources to your meals and snacks, such as lean meats, fish, eggs, tofu, and legumes.
Will high protein diets help me lose weight?
Research shows that high protein diets can aid in weight loss, as protein can help reduce hunger and increase satiety.