The trouble with a lot of high protein foods is that they're also high in saturated fat. If you're looking to add more protein to your diet, here's a list of great-tasting, high protein foods that are also low in fat from our friends at the Harvard School of Public Health:
Food | Serving | Weight in grams | Protein grams | % Daily Value* |
| Hamburger, extra lean | 6 ounces | 170 | 48.6 | 97 |
| Chicken, roasted | 6 ounces | 170 | 42.5 | 85 |
| Fish | 6 ounces | 170 | 41.2 | 82 |
| Tuna, water packed | 6 ounces | 170 | 40.1 | 80 |
| Beefsteak, broiled | 6 ounces | 170 | 38.6 | 77 |
| Cottage cheese | 1 cup | 225 | 28.1 | 56 |
| Cheese pizza | 2 slices | 128 | 15.4 | 31 |
| Yogurt, low fat | 8 ounces | 227 | 11.9 | 24 |
| Tofu | 1/2 cup | 126 | 10.1 | 20 |
| Lentils, cooked | 1/2 cup | 99 | 9 | 18 |
| Skim milk | 1 cup | 245 | 8.4 | 17 |
| Split peas, cooked | 1/2 cup | 98 | 8.1 | 16 |
| Whole milk | 1 cup | 244 | 8 | 16 |
| Lentil soup | 1 cup | 242 | 7.8 | 16 |
| Kidney beans, cooked | 1/2 cup | 87 | 7.6 | 15 |
| Cheddar cheese | 1 ounce | 28 | 7.1 | 14 |
| Macaroni, cooked | 1 cup | 140 | 6.8 | 14 |
| Soymilk | 1 cup | 245 | 6.7 | 13 |
| Egg | 1 large | 50 | 6.3 | 13 |
| Whole wheat bread | 2 slices | 56 | 5.4 | 11 |
| White bread | 2 slices | 60 | 4.9 | 10 |
| Rice, cooked | 1 cup | 158 | 4.3 | 9 |
| Broccoli, cooked | 5 inch piece | 140 | 4.2 | 8 |
| Baked potato | 2x5 inches | 156 | 3 | 6 |
| Corn, cooked | 1 ear | 77 | 2.6 | 5 |
Nutritive Value of Foods, USDA
*The Percent Daily Value for protein is based on 50 grams of protein in a 2,000 calorie diet.
Source: Harvard School of Public Healthy
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The trouble with a lot of high protein foods is that they're also high in saturated fat. If you're looking to add more protein to your diet, here's a list of great-tasting, high protein foods that are also low in fat from our friends at the Harvard School of Public Health:
Nutritive Value of Foods, USDA
*The Percent Daily Value for protein is based on 50 grams of protein in a 2,000 calorie diet.
Source: Harvard School of Public Healthy