1. Chicken breast
Chicken is one of the most commonly consumed high protein foods.
The breast is the leanest part. Three ounces (85 grams) of roasted, skinless chicken breast will provide you about 27 grams of protein and 140 calories (4).
Some studies show that eating chicken on a high protein diet can help you lose weight. However, the same benefits are also seen when beef is the main protein source (5Trusted Source, 6Trusted Source).
A chicken's nutrient profile is often affected by its diet. Pasture-raised chickens have higher antioxidant and omega-3 levels (7Trusted Source).
Besides protein, chicken is a great source of niacin, vitamin B6, selenium, and phosphorus (4).
Protein content in 100 grams: 31 grams (80% of calories)
2. Turkey breast
Turkey is a low fat source of protein. The breast is the leanest part of the bird.
Three ounces (85 grams) of roasted, skinless turkey breast contain about 26 grams of protein and 125 calories .
Turkey is also high in niacin, vitamin B6, and selenium. It’s likewise a good source of phosphorus and zinc (8).
It also contains high amounts of tryptophan. This amino acid helps synthesize serotonin, an important neurotransmitter.
Protein content in 100 grams: 30 grams (95% of calories)
3. Egg whites
Like most other animal foods, eggs have high quality protein that contains all the amino acids.
Most of the vitamins, minerals, and antioxidants in eggs are found in the yolk. However, egg whites contain at least 60% of the protein in an egg.
A one-cup (243-gram) serving of egg whites offers 27 grams of protein and only about 126 calories (9).
Protein content in 100 grams: 11 grams (91% of calories)
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