The best protein sources for your goal

THE BEST PROTEIN SOURCES FOR YOUR GOAL

Most foods contain some protein, but when you are focusing on increasing your protein intake, it makes sense that the best protein sources for your goal are protein-rich foods so you can bump up your protein without increasing macronutrients and calories from carbohydrates and fats.

Animal protein (meat, fish, eggs, and dairy) are considered superior sources of protein because they contain complete combinations of amino acids. If you are a vegetarian or vegan, you can definitely still eat enough protein from quality food sources. But you should pay close attention to the amino acids in each food source, and consider combining ingredients, so you benefit from a wide range of essential and non-essential amino acids in your diet across the day and week.

Think outside the box when choosing protein sources. Meat and eggs are classic muscle-gain foods, but there is also plenty of protein in pulses, legumes, sprouted grains, dairy, tofu, and some vegetables. A varied diet with lots of plant-based options is considered best for long-term health and general wellbeing.

Here are some of the best high-protein foods for all diets.

Protein per 100g of the food listed (figures are approximate):

PhD Whey Isolate: 82g
PhD Smart Protein Plant: 79g (vegan)
PhD Pharma Whey HT+: 75g
Beef jerky: 30g-40g
Tuna steak: 32g
Pumpkin seeds: 30g (vegan)
Turkey meat: 30g
Chicken breast: 27g
Tinned tuna: 25g
Seitan: 25g (vegan)
Beef: 20-24g
Salmon: 24g
PhD Smart Bar Plant: 21-23g (vegan)
Almonds: 21g (vegan)
Sardines: 21g
PhD Smart Bar: 20-21g
Cod: 20g
Lamb 20g
Tempeh: 20g (vegan)
Mackerel: 20g
Pistachios: 20g (vegan)
Pork loin: 17-20g
Cashew nuts: 18g (vegan)
Chia seeds: 17g (vegan)
Walnuts: 15-17g (vegan)
Prawns: 15-18g (vegan)
Edamame beans: 13g (vegan)
Eggs: 13g
Tofu: 12g (vegan)
Cottage cheese: 10g
Greek yogurt: 10g
Lentils: 7-9g (vegan)
Kidney beans: 8g (vegan)
Chickpeas: 7g (vegan)
Peas: 6g (vegan)

Written by PhD Nutrition