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The Best Protein Rich Foods of All Time

· 3 min read
Humed Essie


Protein is an essential macronutrient that your body needs to function properly. It is responsible for the production of important hormones, enzymes, and other substances that help with muscle growth and repair.

Protein rich foods are a great way to get your daily dose of protein. They can be found in a variety of different foods such as meat, eggs, beans and soy products. Protein supplements are also a good option if you struggle to meet the recommended daily intake.

There are 20 amino acids that the human body cannot produce on its own and must be obtained through food or supplements. Nine of these amino acids are known as essential amino acids, which means that they cannot be synthesized by the body and must be present in our diets.

5 Best Sources of Protein

  • The following are 5 sources of protein that you can find in your local grocery store:

1. Eggs

A typical egg has roughly 6-7 grams of protein. Protein may be found in both the egg white and the egg yolk.

Nutritional value (In 50g egg):

  • 6-7 gram of protein

2. Beef

Beef, like all meats, is a high-quality protein source. It's also called a complete protein since it contains all of the essential amino acids.

Nutritional value (In 100g):

  • 26 gram of protein

3. Chicken breast

Chicken is one of the most popular high-protein foods. The breast is the thinnest region of the body. Three ounces (85 grams) roasted, skinless chicken breast has around 27 grams of protein and 140 calories.

Nutritional value (In 100g):

  • 31 gram of protein

4. Tuna fish (Canned Tuna)

Yes, canned tuna is a high-protein food that also contains a variety of vitamins and minerals, including B-complex vitamins, vitamins A and D, iron, selenium, and phosphorus. Tuna also includes the important omega 3 fatty acids DHA and EPA.

Nutritional value (In 100g):

  • 28 gram of protein

5. Shrimp

Shrimp is an excellent meal to incorporate into your diet. It's high in protein while being low in calories, carbohydrates, and fat. Shrimp has 12 grams of protein and just 60 calories per three ounces (85 grams). Shrimp contains a lot of selenium, choline, and vitamin B12.

Nutritional value (In 100g):

  • 24 gram of protein

See also

Top 6 High Calorie Foods

3 Most Effective Biceps Workout


In conclusion, consuming protein-rich foods is crucial for bodybuilders to build and repair muscle tissue, and promote overall muscle growth and development. While there are numerous protein sources available, including meat, fish, dairy, and plant-based options, it is important to choose high-quality, nutrient-dense sources to optimize muscle gains and support overall health.

Incorporating a variety of protein-rich foods into a well-rounded, balanced diet can help bodybuilders achieve their fitness goals and improve their overall performance in the gym.