List of Best 40 Protein-Rich Food

From curbing hunger to building muscle, hair and nails, protein is a vital part of every woman's diet. Whether you keep a meat-free vegetarian diet or paleo diet packed with animal products, your protein intake is essential to your overall health and fitness. Here are forty foods capable of providing a variety of amino acid profiles for a healthy, balanced diet.

Eggs and Dairy

Eggs and Dairy

  • Eggs – Low in carbs and high in essential amino acids, eggs aren't just for breakfast. Pop a boiled egg into your lunch for a portable, protein-packed snack, or enjoy an eggy quiche for a satisfying and delicious meal.

  • Greek Yogurt – With double the protein of traditional yogurt and an array of beneficial probiotics, Greek yogurt is also high in calcium. Versatile enough for everything from breakfast to a high-protein substitute for sour cream, it's a great staple item for your grocery list.

  • Cottage Cheese – Slowly digested thanks to the casein proteins, cottage cheese is a great late-night snack to keep you feeling full all night, with a steady supply of all nine amino acids to rebuild muscle and tissues while you sleep.

  • Swiss Cheese – Versatile, widely available and high in protein, Swiss cheese can be purchased in a variety of fat contents to suit any diet.

  • 2-Percent Milk – With more fat than skim milk to aid in the absorption of vitamin D, 2% milk contains lots of protein and omega 3s.

  • Protein Powder25 Grams of Protein per Serving. Perfect for post-workout recovery and on-the-go snacks to curb hunger, a high-quality whey protein isolate supplement like Pinup Girl Protein contains all nine amino acids, 0 grams of carbs or sugar and can even be integrated into many of your favorite recipes for extra protein.

  • Smoothies – The deluxe version of the everyday protein shake, smoothies also contain fruits, vegetable and juices to increase antioxidants and other nutrients.

  • Frozen Greek Yogurt – A delicious alternative to ice cream, the frozen version of this protein-packed favorite gives you all the satisfaction of a delicious dessert with an added dose of nutrients and probiotics.

Seafood

Seafood

  • Yellow Fin Tuna - With 25 grams of high-quality protein in every three ounces of yellow fin tuna, this easily digestible fish is also a great source of vitamin B and selenium.

  • Halibut -- Every three ounces of halibut contains about 23 grams of protein, but only 2 grams of fat. Look for Pacific halibut as opposed to Atlantic, due to its sustainability.

  • Octopus -- While it might not be the most common source of seafood protein in Western diets, octopus does contain a whopping 25 grams of protein for every 3 ounces.

  • Sockeye Salmon – Rich in omega-3 fatty acids, sockeye salmon also provides 23 grams of protein in every 3-ounce serving.

  • Tilapia – A mild-tasting favorite of picky eaters, every three ounces of tilapia delivers 21 grams of protein.

  • Anchovies – This classic pizza topping packs a lot of protein into a tiny, salty package. To be precise, 24 grams per each three-gram serving.

  • Light Tuna – Less expensive than white tuna, light tuna also contains more protein; 22 grams for every 3 ounces. Look for water-packed varieties as opposed to those packed in calorie-laden oils.

  • Sardines – Relatively low in mercury due to their small size, sardines are high in protein, vitamin D and healthy fats.

High-Protein Meats

High-Protein Meats

  • Steak – Bottom or top round steak contains roughly 23 grams of protein for each 3-ounce serving but is also high in calories and unhealthy fats.

  • Lean Ground Beef – Every three ounces of ground beef contains about 18 grams of protein, with grass-fed varieties the most nutrient-dense choice.

  • Boneless Pork Chops – With about 26 grams of protein per 3 ounces, pork chops are a protein-dense and highly versatile meat.

  • Skinless, Boneless Chicken Breast – The go-to for meal-prepping fitness buffs, skinless chicken breast contains 24 grams of relatively lean protein in every 3-ounce serving.

  • Turkey Breast – Your Thanksgiving favorite also contains 24 grams of protein per 3 ounces. Like chicken, this is a leaner source of animal protein.

  • Corned Beef – Versatile and delicious, corned beef contains 24 grams of protein for every 3 ounces of meat.

  • Canned Chicken – Great for quick salads and on-the-go meals, canned chicken packs 21 grams of protein into every three ounces. Canned meats are typically higher in sodium, so be sure to read labels carefully.

  • Roast Beef – Relatively lean, this deli favorite provides 18 grams of protein for every 3 ounces piled on your favorite sandwich.

  • Canadian Bacon – Lower in fat than traditional bacon, every 3 ounces of Canadian bacon contains about 15 grams of protein.

  • Chorizo – A staple of Mexican cuisine, 3 ounces of spicy chorizo contains about 21 grams of protein.

  • Pepperoni – More than just a pizza topping, pepperoni can be added to sandwiches, salads and snacks for about 18 grams of protein per 3 ounces.

  • Roasted Turkey Breast – Consider adding 3 ounces of roasted turkey breast the next time you're at the deli counter; this lean sandwich meat contains about 18 grams of protein per serving.

  • Beef Jerky – Shelf-stable and infinitely portable, beef jerky contains about 13 grams of protein per ounce. Look out for MSG and nitrites in ingredient lists, though, and be mindful of sodium.

Plant-Based Proteins

Plant Based Proteins

  • Navy Beans – Every cup of navy beans contains about 20 grams of protein. Inexpensive, convenient and versatile, canned varieties can be added to chili or used as a hummus ingredient.

  • Dried Lentils – Affordable and dense in fiber and minerals, every quarter-cup of lentils contains about 13 grams of protein.

  • Peanut Butter – Two tablespoons of this childhood favorite contains about 8 grams of protein.

  • Mixed Nuts – Great for quick snacks, mixed nuts are rich in unsaturated fat and protein, with 6 grams in every 2-ounce serving.

  • Bean Chips – A healthy and protein packed alternative to potato chips, every ounce contains about 4 grams of protein.

  • Tofu – This vegetarian and vegan favorite is packed with soy-based proteins and can be prepared in a variety of ways. While firmer varieties will be higher in protein, each 3-ounce serving contains roughly 12 grams of protein. 

  • Edamame – As fun to eat as they are delicious, edamame-style soybeans contain about 8 grams of protein in each half-cup serving.

  • Green Peas – Each cup of green peas contains about 7 grams of protein.

  • Wheat Germ – The most nutrient-dense part of the wheat plant, each ounce of wheat germ contains about 6 grams of protein.

  • Soba Noodles – Made from buckwheat, which is one of the few nutritionally complete plant-based proteins, soba noodles provide about 12 grams of protein in each 3-ounce serving.

  • Quinoa – Another rare plant protein containing all nine essential amino acids, quinoa is versatile, delicious and high in many nutrients.


Pin Up Girl Protein For Women

Pin Up Girl Protein For Women

We offer a premium quality Whey Isolated Protein powder for women to build muscle and lose fat.

About Pinup Girl protein