High protein foods
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2025-06-10 11:33:46
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High protein foods refer to foods rich in protein, which are crucial for maintaining muscles, promoting metabolism, enhancing immunity, and repairing tissues. Below is a categorization of high protein foods for easy selection:
🥩 1、 Animal based high protein food (high-quality protein, containing all essential amino acids)
| food | Protein content (per 100 grams) | characteristic |
|---|---|---|
| Chicken breast (skinless) | About 31g | The first choice for low-fat and fitness enthusiasts |
| Beef (lean) | About 26g | High iron content, helpful for hematopoiesis |
| Turkey meat | About 29g | Low fat, high protein |
| Pork tenderloin | About 22g | Relatively thin, suitable for daily intake |
| Fish (such as salmon) | About 20-25g | Containing omega-3 fatty acids, beneficial for the heart and brain |
| shrimp | About 24g | Low fat, low calorie |
| Eggs (whole eggs) | About 13g | High protein bioavailability |
| milk | About 3.4g | Liquid protein, suitable for breakfast |
| Cheese (Parma, etc.) | About 28g | Concentrated milk protein, but high in fat |
| Yogurt (Greek style) | About 10g (150g per cup) | Can be paired with fruits for consumption, suitable for weight loss period |
🌱 2、 Plant based high protein foods (suitable for vegetarians)
| food | Protein content (per 100 grams) | characteristic |
|---|---|---|
| tofu | About 8g | Low fat, easily digestible |
| Soybean milk (sugar free) | About 3.5g | Plant protein beverage |
| Soybean (dry) | About 36g | Protein King in Plants |
| Black beans/mung beans | About 20-24g | Rich in dietary fiber |
| pea | About 5-7g | Can be made into pea protein powder |
| Lentils | About 25g | High protein retention after cooking |
| Quinoa (ripe) | About 4-5g | Complete source of plant protein |
| Nuts (such as almonds) | About 20-25g | Simultaneously rich in healthy fats |
| peanut | About 25g | Pay attention to controlling oil intake |
| plant protein powder | Approximately 20-25g per spoonful | Substitutes such as peas, rice protein, etc |
🥚 3、 Protein supplements (exercise supplements)
| Food/Products | Protein | Applicable situation |
|---|---|---|
| Whey protein powder | About 20-30g per spoonful | Easy to absorb, suitable for post workout use |
| Casein | Approximately 20g per spoonful | Slow release protein, suitable for bedtime |
| Plant protein powder (peas, etc.) | Approximately 20-25g per spoonful | Used by vegetarians, with good digestion |
| Egg White Protein Powder | Approximately 20g per spoonful | Zero fat, suitable for weight loss period |
💡 Recommended intake reference (for adults)
-
General population:0.8-1.2 grams per kilogram of body weight per day
-
Fitness and muscle building:1.6-2.2 grams per kilogram of body weight
-
Advanced age/surgical recovery:1.2-1.5 grams per kilogram of body weight
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