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23 Foods for High Protein

protein food
The following is a list of foods that are high in protein. The list is ordered by the percentage of protein per total calories, so you can see which foods are the most effective if you're trying to eat a diet high in protein.

Most people only need about 50-70 grams of protein per day to be healthy. If you're looking to build muscle though, you should be getting more than that.

Food Serving Size Weight (grams) Protein (grams) Calories % Calories from Protein
Canned Tuna 3 oz 84 22 99 88
Roasted Chicken 3 oz 84 26 139 75
Cottage Cheese 4 oz 113 14 81 69
Beef, Top Sirloin 3 oz 84 26 166 62
Salmon Filet 3 oz 85 22 155 56
Egg 1 large 50 9 74 49
Hamburger Patty 3 oz 82 21 178 47
Tofu, Hard 1/2 oz 126 10 97 42
Skim Milk 1 cup 245 8 83 40
Low-Fat Yogurt 1 cup 245 13 154 34
Cooked Lentils 1/2 cup 99 9 115 31
Soy Milk 1 cup 245 9 120 31
Broccoli 5 inch stalk 140 3

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