To ask you to help me compose a list of high protein foods per 100g

[issuedealing]

It's hard to compare where you get the most bang for your buck with protein.

I'm also getting sucked in by these protein yogurt / pouches that have 22g etc of protein plastered all over it for £1 per pot.

So, can you help me put a list together of high protein foods with the protein per 100g so the content is comparable?

I'll start

100g - Two eggs - 12g protein

I aim for 10% protein. I don’t eat meat and do supplement with protein puddings/bars.

I eat a lot of tuna, some eggs, prawns, hake, cod and haddock.

This site has done the work for you.

https://www.nutrition.org.uk/healthy-sustainable-diets/protein/?level=Consumer

Tuna is a good one, 100g is 25g protein

1. Chicken breast: About 31 grams of protein. 2. Turkey breast: Approximately 29 grams of protein. 3. Lean beef (such as sirloin or tenderloin): Around 31 grams of protein. 4. Pork loin: About 30 grams of protein. 5. Salmon: Approximately 20 grams of protein. 6. Tuna (canned in water): Around 30 grams of protein. 7. Greek yogurt (plain, non-fat): About 10 grams of protein. 8. Cottage cheese: Approximately 11 grams of protein. 9. Eggs: Around 13 grams of protein. 10. Lentils: About 9 grams of protein. 11. Chickpeas: Approximately 8 grams of protein. 12. Quinoa: Around 14 grams of protein. 13. Tofu: About 8 grams of protein. 14. Tempeh: Approximately 19 grams of protein. 15. Edamame: Around 12 grams of protein.

There must be endless sites online already listing this information. Just make sure it's from a quality source like the BNF linked to above, because some of them doing the rounds on social media are absolute nonsense.

But I'd stay away from the protein yogurts and eat unprocessed food. If you can read the tiny print on the yogurts, they're filled with all sorts of shite that no-one wants to eat.

Nuts - eg Almonds are about 20g protein per 100g. Walnuts, pine nuts, pistachios, cashews, brazils also good. And they contain loads of healthy fats and trace minerals. Plus can be carried around easily no need for a fridge. Generally brilliant food.

0% fat Greek yoghurt (the real stuff, not 'greek style') I have this every morning with some berries and granola and it keeps me full for ages.

Don't forget lots of veg are high in protein too so it's an easy way to up your intake.

Those protein yoghurt-that-aren't-yoghurts are about £1.40 in Ssinsburys etc but Aldi do a 75p version that's 25g. I've just had surgery so eating shedloads of them to help with healing.

Aldi do nice protein puddings as well. Fuel Chocolate protein granola is lovely mixed with protein yogurt and berries.
Obviously eggs etc are better but it's quick and easy for work.

Would love to hear ideas for my vegan DD.

The good Greek Yog is the strained thick sort, but there isn’t really a UK definition: Tim’s Dairy is called Green Style… and Tim is Greek! Lancashire Farm ‘Greek Style’ is thick , bio live etc, very good and much cheaper than Fage. For example.

Nuts as mentioned above. And seeds, chia seeds in particular. Can add nuts and seeds to so many things - curries, soup, stir fry, salads, cereal, yoghurt, baking.

Vegans should look to combine proteins as vegan sources are not generally “complete” proteins e.g. eat beans and rice together.

Nuts are a great source of fats but they’re not high protein in terms of portion size, 100g nuts would be a huge amount of calories in one serving!

For non-vegans low fat Greek yogurt (not greek -style), Skyr, lean meats/fish, eggs (I usually supplement with extra egg white to up the protein portion). If you’re happy to eat them then whey protein, protein “puddings” (the Aldi and Lidl ones are excellent and good value), Eat Lean cheese.

I find a lot of the "protein" yoghurts, drinks, pudding all say "no added sugar" but are stuffed full of aspartame and other artificial sweeteners that are really bad for your gut microbiome.

Lots of big standard things are high in protein, eg.
Peanut butter (25g/100g)
Cheese (25g/100g)
Evaporated milk (7.8g/100ml ~ 30g per can)

Things like extra protein breakfast cereals are a waste of money. You can get the extra protein from adding more milk to your bowl.

Soya protien crispies sprinkled on yogurts are amazing. 80% protien. I put 10g on my protien yogurts for 8g of protien and 39 calories.

They're off Amazon and have gone up in price by £2.20 since August which I'm not happy about!!

£8.99 for a 250g bag.

Mini babybel lights. They're 41cals each and 5g of protien.

Why is it you're trying to eat more protein and how much are you aiming for? I think it's surprisingly hard to not get enough protein for most needs, even on a vegetarian or vegan diet. The complete protein thing is a bit overstated as while lots of foods don't have the right balance of essential aminos, that doesn't mean they are completely lacking in them, so as long as you get a variety of sources you should be absolutely fine.

Some specific groups (children, older people, women in peri or menopause, and people who are doing a lot of athletic training) may need more than the standard recommendations because their bodies use more protein or absorb less from the diet. But most people get about double the RDA of protein without trying so I'd say even for these groups it's more a question of timing it for maximum benefit by spreading it through the day (the body can't store protein) and making sure they have it after exercise to restart muscle synthesis.

Finally, the disadvantages of eating ultra processed foods (like most products hyping their protein levels) are increasingly becoming clear so I'd say any benefit from getting more protein from a highly processed bar are outweighed by the disadvantages of the other ingredients that bar contains!

Following with interest and thanks to Pp for the helpful links to lists etc.
I eat a lot of those Protien yoghurts for ease and just as I'm starting off trying to up protein and exercise etc as they are easy and it's one less thing to think about. But I'm aware that the are probably bad in other ways (like everything that's easy).

Sardines in tomato sauce 18g per 100g

I put together a spreadsheet of common vegan foods to compare their protein levels (some fake meats are really high, others are mostly carbs... I had no idea of the scale of the differences until I made the spreadsheet!)

https://docs.google.com/spreadsheets/d/197h2lJndnIlJlZli7txHmEtVq2DYe1-od6qj9fPt4jk/edit?usp=sharing

I prefer to look at protein per 100kcal than per 100g, as I was also calorie counting, and some foods can be high per 100g but not that high per 100kcal.

(But the spreadsheet contains both per 100g and 100kcal!)

I try to get 120+ of protein per day for weight training in no more than 1600 cals per day.

This is excellent @FreestyleInTrance - thank you.

I'm trying to eat 100g protein each day and in watching what I eat now, I've realised I barely ate any protein before. As an example, today I'm having:

LUNCH
125g prawns (20g protein)
50g tuna (13g protein)
100g cottage cheese (16g protein)
with onions/tomatoes/grapes

DINNER
150g chicken breast (40g protein)
with onions/peppers/rice

SNACKS
Protein yoghurt (20g protein)
Cashew nuts (5g protein)

So over my 100g protein today ✅️

Do you need that much? Most adults need half of that.

https://www.nutrition.org.uk/healthy-sustainable-diets/protein/?level=Health%20professional

@PestilencialCrisis As per your link, yes some people need much more.