Protein is one of the most talked-about nutrients in fitness - but also one of the most misunderstood. As a personal trainer, knowing how much protein your clients actually need, where to get it from, and what sources to avoid can make a huge difference to results and adherence.
PT and Village Health & Wellness Club Manager, Lee Clayton, breaks down everything you need to know about high-protein foods, including the best and worst sources, and how it can aid in healthy weight loss.
High-Protein Foods: At a Glance
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High-protein foods fall into two main categories: animal-based (lean meats, fish, dairy, eggs) and plant-based (legumes, soy products, seeds, nuts, grains).
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Protein powders are the most protein-dense option per calorie, but lack fibre and many micronutrients found in whole foods.
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Animal proteins generally provide more protein per 100g and per calorie, making them efficient for muscle building and fat loss.
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Plant-based proteins often come with more calories due to healthy fats and carbs, but offer benefits like fibre, fullness, and digestive health.
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The healthiest protein sources are minimally processed, nutrient-dense foods, while processed and high intakes of red meat should be limited due to health risks.
What Foods are High in Protein?
In the interests of providing an answer that caters to everyone, I’ve split foods that are high in protein into two sections: animal-based protein sources and plant-based protein sources.
Animal-Based Protein Sources (per 100g)
|
Food |
Protein (g) |
Calories (kcal) |
Protein per 100 kcal (g) |
|
Whey protein powder |
75–80g |
380 |
~20g |
|
Cod (cooked) |
18g |
82 |
~22g |
|
Tuna (canned in water) |
25g |
116 |
~22g |
|
Chicken breast (skinless, cooked) |
31g |
165 |
~19g |
|
Turkey breast (cooked) |
30g |
160 |
~19g |
|
Lean beef (5% fat, cooked) |
26g |
137 |
~19g |
|
Lean pork (cooked) |
25g |
143 |
~17g |
|
Greek yoghurt (0% fat) |
10g |
59 |
~17g |
|
Cottage cheese (low fat) |
10g |
98 |
~10g |
|
Eggs (whole) |
13g |
155 |
~8g |
|
Salmon (cooked) |
22g |
208 |
~11g |
Plant-Based Protein Sources (per 100g)
|
Food |
Protein (g) |
Calories (kcal) |
Protein per 100 kcal (g) |
|
Soy protein powder |
80–90g |
380 |
~21–24g |
|
Pea protein powder |
75–80g |
380 |
~20g |
|
Edamame (soybeans) |
11g |
122 |
~9g |
|
Lentils (cooked) |
9g |
116 |
~8g |
|
Black beans (cooked) |
9g |
132 |
~7g |
|
Kidney beans (cooked) |
9g |
127 |
~7g |
|
Cannellini beans (cooked) |
8g |
114 |
~7g |
|
Tempeh |
19g |
193 |
~10g |
|
Tofu (firm) |
15g |
144 |
~10g |
|
Quinoa (cooked) |
4.4g |
120 |
~4g |
|
Hemp seeds |
32g |
553 |
~6g |
|
Pumpkin seeds |
30g |
559 |
~5g |
|
Peanuts |
26g |
567 |
~5g |
|
Almonds |
21g |
579 |
~4g |
|
Chia seeds |
17g |
486 |
~3.5g |
What is the Healthiest Protein to Eat?
The healthiest protein sources tend to be those that are minimally processed, nutrient-dense and easy to digest, while fitting your lifestyle and preferences.
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Protein powders are the most protein-dense but lack fibre and micronutrients
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Plant proteins often contain more calories due to healthy fats
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Beans and lentils are lower in protein per 100g but very filling
Ideal protein sources are usually the ones that haven’t been processed much, so will contain great nutrients and are easy to digest. While protein powders are the most protein-dense option and can be very efficient for hitting daily targets, they lack the fibre and nutrients that you can find in whole foods.
Protein types that are plant-based often contain more calories because they contain healthy fats, which can be beneficial for overall health.
Beans and lentils are great because they are extremely filling and so you don’t need to eat large amounts of them. They also contain plenty of fibre to aid digestion and to help maintain energy levels.
What is the Unhealthiest Protein?
The World Health Organisation classes processed meat as a carcinogen so I would say this is the least healthy type of protein to eat. It also classes red meat as ‘probably carcinogenic’. Cancer Research UK recommends limiting consumption of red meat to 3 portions per week.
In addition to the potential of being carcinogenic, processed and red meats are often higher in saturated fat than other types of protein, so are not the best types of protein for weight loss either.
How Much Protein Do You Need a Day?
How much protein you need a day varies from person to person and will depend on your body and your goals.
As a rough guideline, most people need around 1.2-1.6g of protein per kilogram of body weight. So, for someone who weighs 80kg (around 12.5 stone) that’s 96-128g of protein each day.
Is a High-Protein Diet Good for Weight Loss?
A high-protein diet can be great for weight loss, especially when you’re building muscle while losing fat.
Alongside supporting muscle recovery and growth, protein helps to keep you feeling fuller for longer, which can help with reducing cravings and snacks.
Should I Drink Protein Shakes if I’m Trying to Lose Weight?
Yes, protein shakes are great for helping to quickly and easily meet your protein goals each day, especially when you’re using them alongside a healthy, nutrient-dense and fibre-dense diet.
Extra protein from shakes may help you feel less hungry and may also help you maintain muscle while losing fat, which keeps your metabolism up.
What Are Potential Signs of a Protein Deficiency?
Potential signs of a protein deficiency include:
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Constantly feeling hungry
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Eating far more than usual due to increased appetite
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Low energy levels
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Loss of muscle tone or strength levels
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Taking longer than usual to recover from exercise
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Changes to the appearance of your hair, skin or nails
What is the 30-30-30 Rule?
The 30-30-30 rule is a system for building healthy morning habits, made up of 3 simple steps:
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Eat 30 grams of protein
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Within 30 minutes of waking
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Followed by 30 minutes of low-intensity exercise
This method is generally a sensible approach to weight loss, but it's important to consult a dietitian or personal trainer to create an effective diet and fitness plan that works best for you.
Master Your Protein Intake
If you’re not sure how much protein you need, the best way to consume it or how to develop ways of having consistent protein levels that are easy to maintain, speak to a personal trainer.
It’s the quickest and easiest way to work out what’s best for you.