Many people get their protein from animal products. This can be helpful, since animal proteins are considered complete proteins, meaning they contain all nine essential amino acids. Unfortunately, not all animal protein sources are created equal.
Animal protein foods tend to be high in many nutrients that plant foods often lack. They include vitamin B12, vitamin D, the omega-3 fatty acid DHA, heme-iron, and zinc.
Animal protein sources
The mentioned foods are rich in protein. Many of them have other health benefits as well due to their high content of omega-3s, vitamins, and minerals.
1. Chicken breasts
- Protein content in 100 grams: 31 grams protein and 80% calories (s).
2. Turkey breast
Turkey breast is a low calorie and full of protein source.
- Protein content in 100 grams: 30 grams protein and 95% calories (s).
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3. Egg whites
Like most other animal foods, egg whites contain high-quality protein that contains all the amino acids.
- Protein content in 100 grams: 11 grams of protein and 91% calories (s).
4. Dried fish
Dried fish is a delicious snack that comes in many varieties.
- Protein content in 100 grams: 63 grams protein and 93% calories (s).
5. Shrimp
Shrimp is a great food to include in your diet.
- Protein content in 100 grams: 23 grams of protein and 77% calories (s).
6. Tuna
Tuna is very low in calories and fat, making it a rich protein food.
- Protein content in 100 grams: 19 grams protein and 90% calories (s).
7. Halibut
Halibut is another fish that is a great source of complete protein.
- Protein content in 100 grams: 23 grams of protein and 81% calories (s).
8. Tilapia
Tilapia is a popular and relatively inexpensive fish.
- Protein content in 100 grams: 26 grams protein and 82% calories (s).
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9. Cod
Cod is a white fish that is free of fat and high in protein.
- Protein content in 100 grams: 19 grams protein and 89% calories (s).
10. Pollock
Alaska pollock is an excellent fish with a mild flavor.
- Protein content in 100 grams: 26 grams protein and 82% calories (s).
11. Cottage cheese
Cottage cheese is a type of cheese that is low in fat and calories. It is rich in calcium, phosphorous, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients.
- Protein content in 100 grams: 10 grams of protein (s).
12. Greek Yogurt
Greek yogurt, also known as strained yogurt, is a very thick type of yogurt. Full-fat Greek yogurt is high in protein but has more calories.
- Protein content in 100 grams: 13 grams of protein (s).
13. Milk
Milk contains just a few of the nutrients your body needs.
- Protein content in 100 grams: 3 grams of protein (s).
14. Beef
Lean beef is rich in protein, as well as highly bioavailable iron, vitamin B12 and ample amounts of other vital nutrients.
- Protein content in 100 grams: 30 grams of protein (s).
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