19 High-Protein Superfoods

Last Updated on Mar 23, 2024 by HappyDieter

Looking to boost your protein intake? Dive into our curated list of high-protein superfoods that will fuel your body and keep you energized throughout the day. From lean meats to plant-based options, including a vegan diet and healthy fats, these nutrient-packed foods are a delicious way to support your fitness goals, nutrition, and overall well-being while ensuring adequate protein intake. Discover the power of these superfoods in enhancing muscle recovery, promoting satiety, aiding in weight management, and providing essential nutrients.

Ready to revamp your diet with protein-rich goodness? Scroll down for reviews of our top picks and get ready to elevate your meals with these high-protein superfoods!

Key Takeaways

  • Incorporate high-protein superfoods like chicken, tuna, and shrimp into your diet for a boost in protein intake and nutrition.

  • Opt for lean protein sources such as tilapia, low-fat pork, and lamb to support muscle growth and overall health.

  • Include eggs, non-fat milk, and cottage cheese in your meals for a protein-rich diet that aids in weight management and nutrition.

  • Snack on protein-packed options like squash seeds, almonds, and sunflower seeds to curb hunger and maintain energy levels.

  • Experiment with plant-based proteins like quinoa, tofu, and Greek yogurt for a diverse and nutritious meal plan.

  • Enhance your diet with antioxidant-rich blackberries to promote cellular health and immunity.

1. Chicken

Chicken, especially chicken breast, is one of the foods richest in proteins, available to everyone, and it’s a perfect everyday protein source for bodybuilders and dieters who tend to lose weight. There are a lot of ways to make a healthy meal from chicken breasts, high in protein and fiber, and even when it is fried with oil it keeps calories low – 100 grams of chicken breasts fried with oil contain under 200 KCAL.

Besides high protein levels, chicken breast almost has no fats and carbs, and it is rich in vitamins B1, B2, B3, B5, and B12 and essential amino acids. Maybe the healthiest way to prepare chicken breast is to bake it in the oven without too many additives or spices and serve it with a lot of vegetables.

2. Tuna

Whether canned or grilled, tuna is an extremely healthy food, rich in potassium, magnesium, and selenium. It, also, contains a lot of B group vitamins and it’s a great source of Omega 3 fat acids. As with other types of seafood, tuna is the only natural source of DHA and EPA, specific Omega 3 fat acids that have a good impact on heart and brain health.

According to some research Vitamin E and Selenium prevent some types of cancer ( digestive tract ), and they lower the risk of leukemia. A small portion of tuna contains half of the body’s daily needs for proteins. We recommend that you serve it with a portion of rice and boiled vegetables.

3. Tilapia

Tilapia is a very popular source of proteins ( 26g / 100g ) and fiber, because of its availability, price, and taste. Compared to other fish, it contains extremely low levels of cholesterol, sodium, and saturated fats. If you can, choose naturally grown tilapia – it contains significantly higher levels of omega-3 fatty acids. The difference between naturally grown tilapia and the one from the hatchery was the main source of rumors that tilapia is not so super healthy, since it contains omega 6 fatty acids, high protein, and fiber, but nutritionists and dietitians still recommend it, and you should give it a try.

We prefer baking it in the oven, spiced with salt and pepper, and served with lemon and lemon juice. Bodybuilders use it very often as a post-workout source of proteins.

4. Shrimp

Shrimp are a great source of proteins. They are, high in protein, the same as other seafood, and rich in omega 3 fat acids, phosphorus, potassium, calcium, magnesium, iron, zinc, copper, and selenium. Although some nutritionists claim that shrimp have good HDL /LDL cholesterol ( even better than eggs! ), take that with a caution: shrimp have high cholesterol levels, so you need to carefully choose foods you will combine with them.

They can alleviate the symptoms of depression, and arthritis help lower high blood pressure, and fight Alzheimer’s. Shrimps can be prepared in almost countless ways, but we prefer the simplest: grilled shrimp, served with lemon juice.

5. Low-Fat Pork

Maybe it sounds crazy, but low-fat pork is a very healthy food, rich in proteins, vitamins, and minerals, and it should be regularly consumed ( you need to keep an eye on portions, though ). Low-fat pork proteins are “completed” which means that they contain recommended levels of amino acids important for human body cells.

Pork is a great source of zinc, too, which helps in testosterone production ( and it’s the main hormone for muscle building ).
Pork steak would be a perfect post-workout meal, served with a pinto bean ( since it cuts down bad cholesterol by 9%).

6. Lamb

The lamb is an almost perfect source of proteins, especially for bodybuilders, since it contains high levels of B12 vitamin and niacin which produce energy, so your workout can last longer. It is also a great source of high protein, zinc, and selenium which makes it a perfect post-workout meal. However, it is high in saturated fats, so, before roasting, grilling, or boiling it, make sure to cut out fat from meat.

It is best served with green vegetables: kale, cabbage, Brussels sprouts, broccoli, cauliflower, arugula, and watercress, with which it makes an incredible detox combination.

7. Ham

Ham is considered the queen of proteins! According to USDA, it consists of about 20% proteins. It helps you get rid of body fat, and it also contains a whole list of other healthy minerals, such as sodium, potassium, phosphorus, and magnesium, and vitamins like vitamins A, B1, B2, B6, C, and E.

It is a great high-protein food when you get bored with canned tuna, eggs, and chicken breasts. Keep in mind that processed foods, like ham, are often high in sodium, which can lead to cholesterol and high blood pressure problems.

8. Eggs

Eggs are an extremely important natural source of proteins. Egg white doesn’t contain any fats – the yolk does, but even unsaturated and saturated fats from the yolk are good for our bodies. Also, the yolk contains the most proteins, and it’s about 6gr of high-quality protein, so there is no need to avoid it.

In contradiction to some opinions, and according to scientific studies, having high protein eggs during the diet, doesn’t increase bad cholesterol levels in our body. The eggs are also rich in choline which has a good impact on the cardiovascular system.
The simplest and healthiest way to prepare the eggs is when you hard boil them, with spices and veggies.

9. Non-Fat Milk

It’s cheap, available to everyone, and an unavoidable drink for high-protein dieters. It’s a little-known fact that milk has a similar ratio of electrolytes and carbohydrates as many popular sports drinks.
Although 90% of milk consists of water, one bottle of 1.5% milk contains nearly 37gr of proteins. It’s also rich in A, D, and E vitamins, and it’s the best source of calcium whose role in our body is well known to everyone. Lactoferrin from milk has a positive impact on the human immune system, and some studies claim that it also serves as cancer prevention.

Milk is the ultimate drink for post-workout muscle recovery.
If you want to sleep well, don’t forget to drink a glass of milk before you go to bed.

10. Parmesan Cheese

This sort of cheese contains a remarkable amount of proteins, but it’s, unfortunately, rich in saturated fats and salt ( sodium ), too. Parmesan contains minerals like calcium, magnesium, phosphorus, and A, B1, B2, B6, C, and E vitamins. All nutritive value of milk, including protein, is highly concentrated in Parmesan – 16 l of milk is needed for 1kg of Parmesan.

Serve it with tofu, chicken breasts, or with fruits like apples or pears for a high protein option, but keep an eye on portion size.

11. Non – fat Mozzarella

Mozzarella is a cheese that contains a high percentage of water, and protein, and has a fresh milk taste. 100gr of Mozzarella contains about 25% proteins and about 500mg of calcium, but it’s rich in other important micronutrients like zinc and riboflavin, too.

It’s recommended for kids, older people, and sportsmen.

12. Cottage Cheese

Cottage Cheese is very rich in proteins, and it’s used almost in all kinds of foods. It’s rich in calcium and phosphorus, both responsible for your bone’s strength, but low-fat variants can contain a lot of sodium, so pay attention to the ingredients label. It’s a great source of vitamins B2 and B12, which are responsible for our brain health, and which also play the main role in red blood cell production.

You can serve it with fruit and cinnamon as well as with vegetables, or low-fat pork. The simplest, and the way we just love to serve it is as a sour cream on a baked potato.

13. Squash seeds

Squash seeds are unjustly neglected as an important source of proteins, vitamins, and minerals. Squash seeds are very high in calories, but on the other side, they are very rich in folic acid, potassium, phosphorus, and magnesium.
Proteins make up 31% of squash seeds! One cup of squash seeds contains more proteins than one low-fat pork steak!

They are also very rich in omega-3 fatty acids which are well-known for their benefits for our heart, but they also have a positive impact on our eyesight and mood. Squash seeds are also considered an antioxidant and they are used for lowering cholesterol levels.

14. Almonds

Almonds are probably the most nutritious high-protein foods of all nuts. 100 gr of almonds contains about 22% proteins. They are also extremely rich in minerals: copper, magnesium, zinc, phosphorus, manganese, and calcium.

They are perfect if you want to make your teeth and bones stronger. Almonds are also useful in cancer and diabetes prevention and they give you the energy necessary for an effective workout.
Almonds are recommended as food for all dieters: monounsaturated fats from almonds give you the feeling of satiety and prevent overeating.

You can have them for breakfast, chopped and mixed with cereals and yogurt, or as a snack with fresh apples, or you can serve them with protein-rich chicken breasts or tuna for a delicious dinner.

15. Sunflower Seeds

A handful of sunflower seeds provide you with a bunch of useful nutrients, including protein, and they can surely satisfy your hunger. Sunflower seeds are on the list of 20 superfoods recommended for everyday use, and they are considered useful in cancer prevention. They are rich in proteins, minerals ( manganese, copper, magnesium, selenium ), vitamins ( E, B1, B5 ) and folic acid.

However, most of the sunflower seeds content are fats – unsaturated fat acids, specifically linoleic acid.
They are very popular snack food, and very often can be found as bread ingredient, but also they can be served mixed with cereals, or with salads, made of tuna or chicken breasts.

16. Quinoa

Quinoa has a great amount of high-quality proteins, which include all essential amino acids, especially lysine which has a good impact on the growth and health of our cells.
It’s recommended for everyday use for people who suffer from migraines because it’s rich in magnesium and riboflavin. As a whole wheat grain, it has a positive impact on cardiovascular health, and it’s a great antioxidant, but just as a whole grain food.

It’s important to know that quinoa doesn’t contain gluten, and it’s easy to digest, so it makes an ideal dinner meal.

17. Greek Yogurt

Two words are enough: protein wonder! It’s extremely nutritious and tasteful.
The main difference between classic and Greek yogurt is that warm milk needs to be for some time in special vessels through which, during the process of fermentation and with the help of bacteria, whey filters out of yogurt. This way, an important amount of sugar and calories gets removed from yogurt, so, the final product, the Greek yogurt is pretty rich in proteins – it contains double the amount of proteins than the standard yogurt and many more nutrients.

You can serve it with fresh fruits, like blueberries, and it can be combined with almost any hot or cold meal.

18. Tofu

Although it contains a lot of calories, and salt, and it’s often mixed with soy, tofu is a great protein source, especially for vegans/vegetarians. It also contains good ( unsaturated ) fats which makes it a very good post-workout muscle recovery food.

Serve it with vegetable soup, that will make it more tasty.

19. Blackberries

Blackberries are considered a superfood in the first place, as an antioxidant- they contain 10x more antioxidants than tomato or broccoli. One of the antioxidants – ellagitannins, which is not found in almost any other food, has proved to be very effective in cancer prevention.

Blackberries are low in calories and rich in vitamins C and E, folic acid, and minerals – potassium, magnesium, and manganese.
Thanks to the high content of fiber, blackberries significantly contribute to diabetes prevention, and they are the cure for high cholesterol levels.

Blackberries make you feel full, and that’s why they are unavoidable items in almost every weight loss menu.
You can eat them fresh, frozen, or in a compote, and we are sure you will find your way to consume them.

Conclusion

You’ve now discovered a range of high-protein superfoods that can power up your meals and boost your health. From chicken to Greek yogurt, these options offer not only protein but also essential nutrients for your body. By incorporating these protein-rich foods into your diet, you can support muscle growth, feel fuller for longer, and maintain a balanced diet. Experiment with different recipes and meal combinations to keep things exciting while reaping the benefits of these protein-packed ingredients.

Fuel your body with the goodness of these high-protein superfoods and take your health and fitness to the next level. Start including them in your meals today and experience the positive impact they can have on your overall well-being. Your journey to a healthier lifestyle begins with simple choices like these. Keep exploring new ways to enjoy these superfoods and watch how they transform your health and vitality.

FAQ

What are some high-protein superfoods to include in my diet?

Chicken, tuna, tilapia, shrimp, low-fat pork, lamb, ham, eggs, non-fat milk, Parmesan cheese, non-fat mozzarella, cottage cheese, squash seeds, almonds, sunflower seeds, quinoa, Greek yogurt, tofu, and blackberries are excellent choices.

How can I incorporate high-protein superfoods into my meals?

You can add chicken or tuna to salads, snack on almonds or sunflower seeds, include Greek yogurt in smoothies, or use tofu in stir-fries. Experiment with different recipes to find delicious ways to enjoy these protein-rich foods.

Are there vegetarian options among the high-protein superfoods listed?

Yes! Vegetarian options like tofu and Greek yogurt provide ample protein. Incorporating plant-based sources like squash seeds and quinoa can help meet your daily protein needs while following a vegetarian diet.

Can high-protein superfoods help with weight management?

Yes! High-protein superfoods can aid in weight management by promoting satiety and preserving lean muscle mass. Including these foods in your diet may help you feel fuller for longer periods and support your weight loss or maintenance goals.

Are there any specific benefits of consuming high-protein superfoods regularly?

Consuming high-protein superfoods regularly can help improve muscle growth and repair processes. Protein is essential for various bodily functions such as enzyme production and immune system support. Including these foods in your diet can contribute to overall health and well-being.