12 Best Diet Foods for Loading Protein

Protein provides a key source of energy and is necessary for the healthy development of muscle, bone, skin and blood. This top 12 protein-powered diet foods are found in the following food groups, listed by the amount of protein they contain (from highest to lowest): fish, poultry, meats (beef, pork), legumes, dairy, nuts and seeds and eggs. Among the top 10 protein-powered foods, yellowfin tuna, chicken and lean beef rank highest in protein. Adding just 4 oz. of these foods fulfills 60 to 70 percent of the recommended daily value for protein (see references 1, 2 and 3).

Fish, Poultry and Meat

• There is a general belief that any food high in protein is good for increasing muscle mass. However, this is misleading because certain protein-packed foods are also high in fat, which can be detrimental to building lean muscle with the addition of unnecessary fat calories (see Reference 1).

  One such example is a lean beef tenderloin, which is high in protein with 32 g per 4 oz. but 42 percent of its calories come from fat. Meanwhile, lean hamburger patty has 28 g of protein per 4 oz.

  For those who seek protein through fish, tuna is the best bet. With 34 g of protein per 4-oz. serving, broiled or baked yellowfin tuna has the most protein among fish and contains Omega-3 fatty acids, which are essential for healthy cell development (see Reference 1).

  A favorite among dieters because of its low-fat, high-protein profile, a 4-oz. roasted chicken breast has 34 g of protein. Coming in last, pork has the least protein among meats and fishes. A 4-oz. pork tenderloin has 29 grams of protein (see References 1 and 2).

Legumes and Dairy

• Among legumes, cooked soybeans have more proteins at 14 g per ½ cup compared to other cooked beans such as lentil, peas, black and pinto beans, which contain between 7 and 10 g for every ½ cup. One cup of soybeans provides 57 percent of the daily value for protein and contains significantly less saturated fat than meat or fish.

  When adding soybeans to your diet, try tofu or edamame, which is a popular appetizer that can be found at almost any Japanese restaurant or Asian grocery store. For those conscious about maintaining a low-fat, high-protein diet, select tofu that has not been fried. Most fried tofu is yellowish-brown and lacks moisture in its packaging compared to tofu that has not been fried.

  Within dairy products, 1 cup of yogurt has 8 to 12 g of protein, while the same serving of milk contains 8 g. Another popular diet food, cottage cheese, leads the cheese group in protein content at 15 g per ½ cup and calories, with the least amount of fat. Solid cheeses contain more fat and between 6 and 10 g of protein per oz., depending on the type of cheese.

Nuts, Seeds and Eggs

• The net nutritional value of a food is important in a healthy protein-rich diet. What this means is that the amount of protein, fat, vitamins and minerals a certain food contains needs to taken into consideration to determine its overall nutritional value. Nutritional needs are different for everyone.

  At 9 grams per ¼ cup, peanuts are slightly higher in protein compared to other nuts and seeds, such as almonds, flaxseed and pumpkin seeds, which range from 7 to 8 g of protein per ¼ cup. Peanuts and almonds are also highest in fat as well.

  While peanuts have more protein than other nuts and seeds, they are also high in fat and contain fewer vitamins and minerals. Almonds have just as much fat, but contain vitamins E and B2, which peanuts lack. Pumpkin seeds have 25 percent fewer calories than peanuts and contain vitamin K, iron and zinc, which are not found in peanuts (see Reference 1).

  Eggs may have the least protein among protein-rich foods, but they are probably the most cost-friendly. A broiled egg has 5 g of protein and packs vitamins B2 and B12 (see Reference 1).