A protein-rich diet is essential for maintaining a healthy body and supporting various bodily functions. Whether you’re an athlete, fitness enthusiast, or simply interested in optimizing your nutrition, understanding protein-rich foods is crucial. This comprehensive protein food chart will serve as a guide to help you identify a wide range of protein sources and make informed choices about your dietary intake. From animal-based proteins to plant-based alternatives, this chart will provide valuable information on protein content, essential amino acids, and serving sizes.

Protein Food Chart:

Category: Animal-Based Proteins

1. Lean Meats:
   • Chicken breast: Chicken breast is a lean source of protein, with approximately 31 grams of protein per 100-gram serving. It is low in fat and provides essential amino acids necessary for muscle growth and repair.
   • Turkey breast: Similar to chicken breast, turkey breast is also a lean protein source. It offers approximately 29 grams of protein per 100-gram serving, making it a popular choice for individuals looking to increase their protein intake while minimizing fat content.
   • Beef (lean cuts): Lean cuts of beef, such as sirloin or tenderloin, provide around 26 grams of protein per 100-gram serving. Opting for lean cuts helps reduce saturated fat intake while still benefiting from the protein content.
   • Pork tenderloin: Pork tenderloin is a lean cut of pork that provides approximately 26 grams of protein per 100-gram serving. It is a versatile protein source that can be used in various dishes.
   • Bison: Bison meat is lean and offers around 21 grams of protein per 100-gram serving. It is an excellent alternative to beef for individuals looking for a lean protein option.
2. Seafood:
   • Salmon: Salmon is a fatty fish rich in omega-3 fatty acids and protein. It provides approximately 22 grams of protein per 100-gram serving, along with other essential nutrients like vitamin D and selenium.
   • Tuna: Tuna is a popular fish choice known for its high protein content. It offers around 30 grams of protein per 100-gram serving and is often consumed canned or fresh.
   • Shrimp: Shrimp is a low-calorie seafood option packed with protein, offering approximately 24 grams of protein per 100-gram serving. It is also a good source of various vitamins and minerals.
   • Cod: Cod is a mild-tasting white fish that provides approximately 18 grams of protein per 100-gram serving. It is versatile and can be prepared in various ways.
   • Tilapia: Tilapia is a lean white fish known for its mild flavor. It offers around 26 grams of protein per 100-gram serving and is commonly used in a variety of recipes.
3. Eggs and Dairy:
   • Eggs: Eggs are an affordable and versatile protein source, with approximately 6 grams of protein per large egg. They also provide essential amino acids, vitamins, and minerals.
   • Greek yogurt: Greek yogurt is a creamy and protein-rich dairy product. It contains approximately 10 grams of protein per 100-gram serving and is often enjoyed as a snack or incorporated into recipes.
   • Cottage cheese: Cottage cheese is a fresh cheese that is high in protein, providing around 11 grams of protein per 100-gram serving. It is commonly used in salads, snacks, or as a topping.
   • Milk (whole): Whole milk contains approximately 3 grams of protein per 100-gram serving. While it is not as high in protein as other options on the list, it is still a source of complete protein and provides other essential nutrients like calcium and vitamin D.
   • Cheese (cheddar): Cheddar cheese is a popular cheese variety known for its distinct flavor. It offers around 25 grams of protein per 100-gram serving and can be enjoyed as a snack or added to various dishes.

Category: Plant-Based Proteins

1. Legumes:
   • Lentils: Lentils are a legume rich in protein, fiber, and various essential nutrients. They provide around 9 grams of protein per 100-gram serving and are a staple in many vegetarian and vegan recipes.
   • Chickpeas: Chickpeas, also known as garbanzo beans, are a versatile legume that offers approximately 19 grams of protein per 100-gram serving. They are commonly used in dishes like hummus and falafel.
   • Black beans: Black beans are a popular legume known for their rich protein content and fiber. They provide approximately 8 grams of protein per 100-gram serving and can be used in various recipes like soups, salads, and burritos.
   • Kidney beans: Kidney beans are another legume packed with protein, offering around 8 grams of protein per 100-gram serving. They are commonly used in dishes like chili and stews.
   • Edamame: Edamame, which are young soybeans, are a protein-rich plant-based food. They provide approximately 11 grams of protein per 100-gram serving and are often enjoyed as a snack or added to salads and stir-fries.
2. Nuts and Seeds:
   • Almonds: Almonds are a nutrient-dense nut known for their protein, healthy fats, and fiber content. They offer approximately 21 grams of protein per 100-gram serving and are a convenient snack option.
   • Chia seeds: Chia seeds are tiny seeds that pack a punch of nutrition. They contain approximately 17 grams of protein per 100-gram serving, along with omega-3 fatty acids and fiber. They can be added to smoothies, yogurt, or used in baking.
   • Flaxseeds: Flaxseeds are another nutritious seed that provides approximately 18 grams of protein per 100-gram serving. They are rich in omega-3 fatty acids and can be ground and added to various recipes.
   • Hemp seeds: Hemp seeds are a complete source of protein, offering all essential amino acids. They provide around 32 grams of protein per 100-gram serving and are often used in smoothies, salads, or sprinkled on top of dishes.
   • Pumpkin seeds: Pumpkin seeds, also known as pepitas, are a nutrient-dense snack option. They offer approximately 30 grams of protein per 100-gram serving and are rich in other nutrients like iron and magnesium.
3. Grains and Pseudo Grains:
   • Quinoa: Quinoa is a pseudo grain known for its high protein content and versatility. It provides approximately 4 grams of protein per 100-gram serving and is a great option for individuals following gluten-free diets or looking to add variety to their meals.
   • Brown rice: Brown rice is a whole grain that offers approximately 2.6 grams of protein per 100-gram serving. While it is not as high in protein as other options, it is still a source of complex carbohydrates and provides various nutrients.
   • Oats: Oats are a popular breakfast choice and a good source of protein, providing around 17 grams of protein per 100-gram serving. They are also rich in fiber and can be enjoyed in various forms like oatmeal, granola, or added to baked goods.
   • Amaranth: Amaranth is a pseudocereal known for its high protein content. It offers approximately 14 grams of protein per 100-gram serving and is often used as a rice or grain substitute.
   • Buckwheat: Buckwheat is another pseudocereal that is rich in protein and provides around 13 grams of protein per 100-gram serving. It is commonly used in gluten-free baking or enjoyed as a porridge.

Conclusion

This expanded protein food chart provides a comprehensive overview of protein-rich foods, both animal-based and plant-based. Incorporating a variety of these protein sources into your diet can help you meet your daily protein needs. Remember to consider factors like serving sizes and amino acid profiles when planning your meals. By using this chart as a reference, you can make informed choices to optimize your protein intake and support your overall health and well-being. Whether you prefer animal-based proteins or follow a plant-based diet, there are numerous options available to help you reach your protein goals.