…and why you might want to include them in your diet.
Which are the highest-protein foods, and how much protein does each contain? Are they healthy, and what do they provide?
We will explain everything.
Is a high-protein diet good for you?
Meeting your protein needs matters because proteins perform essential functions, including supporting tissues, hormone synthesis and oxygen transport, among many others.
Throughout the day, proteins undergo continuous synthesis and breakdown. When muscle protein synthesis is lower than breakdown, muscle mass is lost. Insufficient protein can therefore contribute to muscle loss, probably not your body composition goal.
Meeting your protein needs does not mean eating excessive amounts every day. Once requirements are covered, simply adding more does not automatically produce extra muscle gains.
What matters is combining and varying foods each day. Personalised planning should reflect your circumstances and needs, with or without sports supplements.
How much protein do you need each day?
A general range discussed for athletes is 1.4–2.2 grams per kilogram of body weight. That is broad, so it needs refining.
An individual’s protein requirements are mainly guided by their physical characteristics and goals.
- For fat loss, protein intake is often relatively high, around 2 g/kg. During a calorie deficit intended to reduce body-fat percentage, muscle mass can be at risk. Higher protein intake can help counter this.
- For muscle gain, the range can be broader, with an intake around 1.6–2.2 g/kg.
In practice, we work with foods, portions and recipes. Turning nutrient theory into everyday eating requires a nutrition plan that fits your circumstances and goals.
TOP 10 high-protein foods
Which sources of good-quality protein can make meeting your nutritional requirements easier?
Below are foods with high-biological-value protein worth considering if they suit your preferences and needs.
This is not an objective ranking. What matters is finding foods that work for you, rather than producing a top 10 protein foods list that looks good on Google.
What can you eat to get more protein?
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Chicken breast (32.1 g protein per 100 grams)
This white meat supplies plenty of protein per 100 grams. Unprocessed chicken also differs from processed meats that may contain compounds such as nitrosamines or acrylamide.
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Salmon (20 g protein per 100 grams)
If you enjoy fish, salmon is a useful option. Alongside protein, this oily fish supplies healthy fatty acids and phosphorus and vitamins B6 and B12.
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Textured soya protein (50 g protein per 100 grams)
Soya is a useful plant protein source. Textured soya provides around 50 grams of protein per 100 grams of product, and its complete protein contains all the essential amino acids.
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Tofu (11.1 g protein per 100 grams)
Another plant-based option, tofu provides high-biological-value protein, alongside calcium, fibre and isoflavones.
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Skyr (13 g protein per 100 grams)
Skyr is a dairy option with slightly more protein than many yoghurts. Try it at breakfast, as a snack or whenever you enjoy it.
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Quinoa (13 g protein per 100 grams, dry)
This grain-like food contains more protein than options such as rice and provides the 9 essential amino acids.
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Pumpkin seeds (19 g protein per 100 grams)
Alongside protein and healthy fatty acids, pumpkin seeds supply magnesium, a mineral relevant to athletes and muscle recovery.
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Lentils (23 grams protein per 100 grams, dry)
Pulses are useful sources of plant protein, vitamins and minerals and fibre.
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Lean beef (20.70 grams protein per 100 grams)
Leaner beef cuts provide protein alongside readily absorbed iron, zinc, selenium and vitamins B6 and B12. As a red meat, its place in the overall diet should be considered.
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Almonds (21 grams protein per 100 grams, dry)
Almonds provide protein plus vitamin E, copper and magnesium. A small handful also supplies healthy fatty acids, making a useful snack.
3 high-protein recipes
How can you add these foods to your diet? Here are ideas from the INDYA app that your nutritionist can include in your plan.
- Chicken soup with potato, courgette, onion and rosemary
- Stir-fried peas, tofu, broccoli, carrot and courgette
- Baked salmon with artichokes
Unsure where to start? Explore our subscription options and work with a sports nutritionist who can build the protein you need into your daily plan.
