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One of the most common questions I get is “what are the best sources of protein I can eat?” Recently, protein has been popularized in the media as the way to gain muscle and lose fat. This is partially true. A diet higher in protein in comparison to a diet higher in fat or carbohydrates has been shown to have more positive outcomes when it comes to getting lean and losing body fat. However, a well-balanced diet that doesn’t place a higher emphasis on any one of the macronutrients over the others is most certainly the way to go.
Now back to the question of the best sources of protein. There are two ways you could answer the question. You could look at which foods are overall the best QUALITY protein or you could look at which foods are the best SOURCES of protein.Men’s Health has compiled a great list of the best SOURCES of protein.
1. Whey protein
Protein content per 100g: 80-90g Calories: 82 Carbohydrates: 3.4g Fibre: 0g
2. Soya protein isolate
Protein content per 100g: 88g Calories: 321 Carbohydrates: 3g Fibre: 2g
3. Cod
Protein content per 100g: 63g Calories: 290 Carbohydrates: 0g Fibre: 0g
4. Clams and other molluscs
Protein content per 100g: 48g Calories: 275 Carbohydrates: 16g Fibre: 0g
5. Tofu
Protein content per 100g: 48g Calories: 480 Carbohydrates: 15g Fibre: 7g
6. Low-sodium Parmesan cheese
Protein content per 100g: 42g Calories: 456 Carbohydrates: 4g Fibre: 0g
7. Lean beef
Protein content per 100g: 36g Calories: 199 Carbohydrates: 0g Fibre: 0g
8. Lamb
Protein content: 36g Calories: 279 Carbohydrates: 0g Fibre: 0g
9. Chicken breast
Protein content per 100g: 33g Calories: 298 Carbohydrates: 0g Fibre: 0g
10. Pork tenderloin
Protein content per 100g: 32g Calories: 248 Carbohydrates: 0g Fibre: 0g
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