5 Foods That Are Almost Pure Protein

Protein is an essential macronutrient that serves many functions in the body.
The recommended amount of protein is 0.37 grams per pound of body weight, or 0.8 g/kg .
However, physically active individuals need 0.6–0.9 grams per pound, or 1.4–2 g/kg .
Research shows that high-protein diets also help with weight loss .
The simplest way to increase your protein intake is to eat more high-protein foods.
That being said, not all high-protein foods are equal. Some of them are extremely high, almost nothing but protein and water.
Here are 10 foods that are almost pure protein, as in 80% of calories or more.

1. Chicken Breast 

Chicken is one of the most commonly consumed high-protein foods.
The breast is the leanest part. Three ounces (85 grams) of roasted, skinless chicken breast will provide you with about 27 grams of protein and 140 calories .
Some studies show that eating chicken on a high-protein diet can help you lose weight. However, the same benefits are also seen with beef as the main protein source .
A chicken’s nutrient profile is often affected by its diet. Pasture-raised chickens have higher antioxidant and omega-3 levels .
Besides protein, chicken is also a great source of niacin, vitamin B6, selenium and phosphorus.
Protein content in 100 grams: 31 grams (80% of calories).

Bottom Line: Chicken breast is a very popular source of protein, with a 3-ounce breast providing 27 grams. It is also a great source of B-vitamins and minerals.

2. Turkey Breast

Turkey is a low-fat source of protein. The breast is the leanest part of the bird.
Three ounces (85 grams) of roasted, skinless turkey breast contain about 24 grams of protein and 115 calories .
Turkey is also high in niacin, vitamin B6, selenium, phosphorus and zinc .
It also contains high amounts of tryptophan. This amino acid helps synthesize serotonin, an important neurotransmitter.
Protein content in 100 grams: 30 grams (95% of calories).
Bottom Line: Turkey is a low-calorie source of protein, at about 95% of calories. It also contains B-vitamins and minerals such as selenium and zinc

3. Egg Whites

Like most other animal foods, eggs have high-quality protein because they contain all the amino acids.
Most of the vitamins, minerals and antioxidants in eggs are found in the yolk. However, the egg whites contain at least 60% of the protein.
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Bottom Line: Egg whites mostly consist of water and protein. About 91% of calories in egg whites are from protein

 

4. Dried Fish

Dried fish is a tasty snack that comes in many varieties.
For a high-protein, low-fat option, choose cod, halibut, haddock or flounder.
Just one ounce (28 grams) of dried fish can provide 18 grams of protein .
Dried fish has many benefits. For example, it is also loaded with vitamin B12, potassium, magnesium, selenium and other nutrients .
Protein content in 100 grams: 63 grams (93% of calories)
A one-cup (243-gram) serving of egg whites gives you 26 grams of protein and only about 115 calories .
Protein content in 100 grams: 11 grams (91% of calories)
Bottom Line: Dried fish is extremely high in protein, up to 93% of calories. It also contains omega-3 fatty acids and large amounts of some vitamins and minerals.

5. Shrimp

Shrimp are a great food to include in your diet.
They’re not only high in protein but also low in calories, carbs and fat. Three ounces (85 grams) of shrimp contain 17 grams of protein and only 90 calories .
Shrimp are rich in vitamin D, niacin and vitamin B12. They also contain iron, phosphorus, copper and selenium .
What’s more, shrimp contain antioxidants such as astaxanthin, which reduces inflammation and oxidative damage .
Protein content in 100 grams: 20 grams (82% of calories).

Bottom Line: Shrimp are a great source of protein, at 82% of calories. They also contain vitamins, minerals and beneficial antioxidants.