The Best High-Protein Foods!

Updated on 27. Dec. 2018
High-Protein Foods
High-Protein Foods

People who eat a lot of high-protein foods such as egg whites are satisfied faster, stay healthier and build muscles while loosing fat. EAT SMARTER will give you the latest on why this is the case and which protein-packed foods are the best.

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High-protein foods are more satisfying than foods containing a lot of carbohydrates and fats.

A healthy body needs carbohydrates, proteins and also some fat; however, if there is a surplus of one food group that group will be broken down again. It has now been proven that high-protein foods are more satisfying because a larger percentage of their calories, around 25%, are needed for digestion, while carbohydrates and fats use a significantly smaller amount, just around 10 and 0-3%. This means that 25% of the calories from proteins are burned directly as heat in our bodies instead of being used as a reserve. In other words: Foods high in carbohydrates and fats will add to your hips faster than protein-packed foods.

Protein-Rich Foods – Top 10

To make an ultimate list of protein-packed foods is hard, but our experts compiled this list of Top 10 foods. The foods on this list can quickly and easily be changed and personalized.

  1. Eggs: In terms of biological values eggs are at the top of our list. They truly are even better than their reputation.
  2. Low-fat yoghurt: Just like a lot of milk products, this is high in protein, low in calories and easy to combine with other foods.
  3. Low-fat cheese: This cheese has a lot of protein and virtually no fat.
  4. Pork: A lean cut of pork, enjoyed in moderation can be a great source of protein.
  5. Turkey: The leanest meat available on the market is also filling.
  6. Tuna: Protein-power directly from the sea also is high in omega 3s.
  7. Tofu: This ideal substitute for meat is packed full of protein.
  8. Almonds: These high protein nuts are also an exceptional source of energy.
  9. Red Lentils: These legumes are not only tasty but also have an extra high nutrient content.
  10. Strawberries: normally fruits and proteins don’t go together, but strawberries just have it all.

Protein-Rich Foods

Without looking at the amount of fat

Around 30 grams/1 oz of protein per 100 grams/3.5 oz

  • Salmon ham
  • Harzer cheese
  • Smoked ham
  • Turkey breast
  • Joghurt-kaese (yogurt-cheese?)
  • Chicken fillet

Around 20 grams/0.7oz of protein per 100 grams/3.5 oz

  • Pork fillet
  • Poultry salami
  • Wild boar
  • Trout fillet
  • Edamame
  • Wild salmon
  • Sliced turkey
  • Ground beef

Around 10 grams/0.35 oz of protein per 100 grams/3.5 oz

  • Cream cheese
  • Whole eggs
  • Cheese burger
  • Curry wurst
  • White beans

Protein-rich Foods with too much Protein – Is that possible?

People eating predominantly balanced diet, will never have too much protein for their body. If for some reason the body does receive too much protein, the body will simply burn it again. Recent studies have shown that diet high in eggs, fish and meats does not have a toxic effect but instead adds to the satisfying effect of protein

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