151 Sources of Protein: The All-Inclusive List

Protein is an essential element of a healthy, balanced diet and is one of the factors which often crops up when we are discussing different types of diet – particularly plant protein choices that eliminate meat and animal sources.

To help make sure you never get bored with your mealtimes, we have put together the ultimate list of 151 sources of protein, helpfully categorized according to diet.

Looking for high protein foods? Time to dive in!

Vegan Protein

From an obscure diet on the fringes of society, veganism has exploded with a vengeance into the mainstream in recent years. This is a diet which does not contain meat or animal products, including dairy products, eggs, or honey. This can make it difficult to source a high protein vegan diet, but, as you will see, there are plenty of hidden sources if you know where to look – there are plenty of bodybuilders happy to attest to that!

Vegan Sources Of Protein

1. Lentils 

Lentils are a staple for many plant based diets, and with good reason, there is an impressive 9g of protein in every 100g serving, making this a popular and easy source!

2. Jackfruit


As a general rule, fruits are not top of the protein charts, with vegetables offering a far more dense source. Jackfruit does, however, offer 1.72g per 100g, making it an easy way to up your supply.

3. Quinoa

The humble quinoa, offers a whopping 14g of protein per 100g serving, and this means it is a key ingredient in a huge variety of dishes. 

4. Black beans 

Black beans boast an impressive 7g of protein in around 2 cups, or roughly 125g, of beans. They form the basis of many recipes, and offer a host of benefits in addition to protein!

5. Amaranth 

Amaranth plants are one of those mysterious health foods which offer a range of superpowers, including 14g of protein in every 100g sample. You can also enjoy the benefits of manganese, phosphorus, iron, and magnesium with every bite.

6. Soy

Soy can be enjoyed in a variety of forms, including milk for an easy fix. Soybeans offer an amazing 36g protein per 100g serving, making them an ideal source for vegans.

7. Green Peas 

Green peas are loaded with benefits and vitamins, including 5g of protein in every 100g. Vitamins A, B1, B6, C, and super Vitamin K are also included as bonus features!

8. Hemp seeds 

Hemp Seeds

Often overlooked in favor of hemps more colorful properties and relatives, hemp seeds are actually a super source of protein, with 100g of seeds offering you around 35g of protein.

9. Artichokes

As veggies go, artichokes rank as pretty delicious, and super healthy. You can enjoy around 4g of protein per medium artichoke, and all for only 60 calories!

10. Pumpkin Seeds 

Pumpkin seeds are not only super high in protein, with around 19g per 100g serving, but they are also easy to eat and can be quickly and easily added to a wide range of dishes.

11. Oatmeal

The humble oat is often overlooked in favor of more glamorous choices, but with 2.4g of protein in every batch, this is a fast, versatile, and easy way to get the goodness you need.

12. Sweet corn 

Sweet, filling, and undeniably delicious, there is an impressive 3.2g of protein in every serving of sweet corn – eating healthily can taste great!

13. Chia seeds

Like hemp seeds, chia seeds pack a punch with the protein – 17g in every 100g serving – and are super easy to add into practically every meal!

14. Spinach 


Not just the preserve of Popeye, spinach has long been a key feature in any healthy diet. With 2.9g in every 100g serving of spinach, this is a great choice if you are looking to build a strong, lean body.

15. Broccoli 


Eating your greens helps you to grow up big and strong, and broccoli has no shortage of protein, with around 2.8g in every vegetable.

Additional Vegan Resources

Vegetarian Protein Food

With an estimated 375 million vegetarians across the globe, this is a choice that is only growing in popularity, with around 10% of Europe following a meat-free diet. As with veganism, sources of protein is a common discussion point, but you can still boost muscle mass thanks to the vast variety available! Check out our vegetarian sources of protein:

Vegetarian Sources Of Protein 1

1. Asparagus

Asparagus is known for its huge nutritional value, with around 2.2g of protein per serving, and a huge boost of essential B vitamins  to help ensure overall health.

2. Almonds 


Delicious, nutritious, and packed with protein – around 6g per 1 ounce serving (approximately 23 almonds), plenty of veggies and carnivores alike are going nuts for this super popular pick!

3. Tahini

A major ingredient in hummus, tahini is made from roasted sesame seeds, and packs a serious punch with an impressive 17g of protein stuffed into every 100g serving! Even better: it is undeniably delicious and can be added to everything.

4. Chickpeas 

A vegetarian staple, chickpeas can form the basis of many a cheap and healthy meal. They are super high in protein – around 19g per 100g serving – and are a simple and easy way to make sure you are balancing your dietary needs.

5. Peanut butter 

Peanut butter is an amazing source of protein – around 25g on a single slice of toast – and tastes so good that healthy eating will feel like a serious treat. 

6. Wild rice 

Staying healthy can mean being selective with carbs, but replacing your potatoes for wild rice could grab you an incredible 15g of protein in every 100g serving – an easy switch which will make a significant difference.

7. Avocado


One of the most popular culinary explosions in recent years, the humble avocado has been elevated to the lofty heights of Insta food blogger fame. Fortunately, it is not all style over substance, with 2g of protein in every 100g consumed.

8. Hummus 

A cousin of the tahini we explored earlier, hummus has the same powerful protein properties and packs in 8g per serving, with the added bonus of a versatile taste, which makes staying strong easy!

9. Sun-dried tomatoes

The health benefits of tomatoes are widely documented, but choosing sun-dried over other varieties will offer you 5g of protein per 100g serving, and so an easy change can reap huge benefits!

10. Guava

A fairly exotic newcomer to many food scenes, guava fruit, is a perfect way to inject a tropical touch to your everyday life and boasts a respectable 2.6g of protein in every 100g.

11. Nutritional yeast 

It may not be the most glamorous dinner choice, but with 9g of complete protein per serving, this is a must-have to any healthy veggie diet.

12. Cashews 

The perfect way to pack in your protein, reduce blood pressure, and enjoy a snack at the same time, cashew nuts are a protein-dense choice, with a whopping 18g in every handful.

13. Greek yogurt 

Greek Yogurt

The perfect choice for a healthy breakfast, Greek yogurt is king of the yogurts with a fantastic 10g of protein per serving.

14. Edamame 

Edamame beans are impressive even by the standards of other beans, with 11g of protein per serving – essential for anyone looking to build strength.

15. Unsweetened cocoa powder 

Time to transform everything you knew about dieting! With 20g of protein per 100g, cocoa powder is one of the most nutrient-dense options – good news for everyone!

16. Whole grains

Whole grains are another easy way to boost your protein intake, at 13g per serving. Cereals and breads are great for including whole grains, just make sure you watch the sugar intake on these products.

Additional Vegetarian Resources

Keto Dietary Protein

At its heart, keto it focuses on high fat and low carb. This means protein can easily be overlooked, and protein rich foods needs to be sourced wherever possible.  Traditional Keto relied heavily on animal protein. If you do end up doing the keto diet, consider using only grass fed and organic sources.

Keto Sources Of Protein

1. Octopus 

Enjoy the exotic and cram in the protein all in one meal, with a respectable 4g per serving of octopus!

2. Squid

Keep the seafood theme going by grabbing 3G of protein with every 100g of squid you enjoy!

3. Tofu 


Tofu has gone seriously mainstream and offers 8g of protein per 100g serving. It is also low in carbs, and so a popular choice.

4. Salmon 

Most fish boast a high protein content, but salmon is amongst one of the best choices, with an impressive 20 grams of protein in every 100g of fish. Bonus: it tastes delicious, and can help fight heart disease!

5. Chicken thighs 

Chicken has always been a popular choice for those interested in strength training, but the thighs, in particular, offer a protein-dense option, with around 26g per serving. Leaving the skin on also increases the fat content – perfect for keto.

6. Walnuts 

Snack and stay healthy at the same time by selecting walnuts; with 15g of protein in every serving, they are a tasty and healthy option, and are also low in saturated fat.

7. Zucchini

Another vote for green veg; zucchini may only have 1.2g per 100g serving, but they are easy to bulk and can form the base of many a nutritious and delicious meal.

8. Beef 

A popular choice for weightlifters, beef is a traditional source of protein which is cited for a good reason; one serving nets you 26g of protein, in addition to a host of other health benefits. The higher fat content is also a good choice for this diet.

9. Liver 

It may make you squeamish, but with the same protein content as beef, liver is essential for those wanting to build strong, lean muscles. You may want to add a little seasoning if you are not keen on strong tastes!

10. Kidney 

Proving that protein can be found in an unlikely place, lambs kidneys can offer you around 16g of protein per serving – though this is not for the faint-hearted!

11. Shrimp 


Seafood fans will be pleased to know that shrimp makes the cut for a high-protein pick! With 24g per serving, this can make a nice change for a fresh, vibrant dish.

12. Mahi Mahi

It comes as no surprise that another fish takes a top spot in the search for protein, with Mahi Mahi packing in 24g in every 100g serving. It is also packed with essential amino acids.

13. Hazelnuts 

Time to enjoy that treat without guild; hazelnuts are actually a healthy choice! Each handful offers 15g of protein, and can also be great for skin, hair, and nails.

14. Mayonnaise 

It may seem random, but if you are really struggling to get the protein in on a keto diet, mayonnaise can offer a gram per 100g. It seems small, but this can be added to a host of dishes and treats for an easy way to grab extra protein. 

15. Brazil nuts 

Like hazelnuts, a handful of brazil nuts are an easy way to grab some protein with minimal effort – you can enjoy 14g per serving, with no guilt!

16. Anchovies 

They may be something of an acquired taste, but anchovies are well worth trying to get your head around; they pack an incredible 19g of protein into every 100g you enjoy!

17. Ox Tongue

Back onto the weirder body parts, the tongue can hold the most protein, with ox tongue being a particularly strong contender at 15g per serving. 

Additional Keto Resources


The number of people opting for a gluten-free diet has soared, with around 3.1 million people in the US alone cutting gluten out of their lives. This doesn’t have to limit options for healthy protein, however!

Gluten Free Sources Of Protein

1. Turkey 

Lean meats have always been a popular go-to for protein, and with 29g of protein for every 100g serving, it is easy to see why it remains such a top choice.

2. Cabbage 

Leafy greens are always a key part of any diet, and especially if you are omitting other groups such as gluten. With 1.3 grams of protein in an average serving, this can be an easy way to up your protein amounts.

3. Pasta

Gluten-free pasta is the core of many meals for those on this diet, and it can offer numerous benefits – including 5g of protein per 100g – as well as providing a cheap, filling, and nutritious meal.

4. Mushrooms 


Mushrooms are often considered powerhouses of good health, and are packed with fiber, Vitamin B, potassium, copper, Vitamin D, selenium, and 3g of protein in every serving!

5. Cauliflower 

Cauliflower may not seem the most exciting food option in the world, but it has almost 2g of protein per serving, and so can serve as a simple, accessible staple in a healthy diet.

6. Haddock

As we have seen elsewhere, fish is always a winner when it comes to locating protein, and haddock is no exception, with around 31g of protein in every fillet!

7. Parsley 

Parsley may seem insignificant, but when it packs 3g of protein into a 100g serving, you know it is a herb which means business! A super-easy way to seriously up the amount of protein in a basic meal. 

8. Kidney beans 

Kidney Beans

Perfect for adding to a chili, soup, or stew, kidney beans can help you with 24g protein for serving – these are essential for anyone looking at strength training or building serious muscle!

9. Pearl Millet 

Another unexpected addition, 12% of the overall composition of pearl millet is pure protein, proving that though she is little, she is fierce.

10. Pecans 

Another easy way to up your protein levels? Just change the variety of snacks you enjoy! With around 11g per serving, this is a tasty way to stay strong and lean.

11. Kale 

Always hailed as a health food, kale comes through yet again as one of the top protein foods, with around 4g per 100g serving. This superfood also comes stuffed with a whole host of additional benefits, so it is best to start liking it!

12. Linseed 

Linseed is another hidden superfood, with around 16g per 100g serving. Like the other seeds we have discussed, it is super easy to stir into a smoothie, sprinkle on a bowl of cereal, or mix into another recipe. Super easy protein at your service – and it is naturally gluten-free!

13. Brussels sprouts 

Brussels Sprouts

Always a dividing topic at Sunday dinner, it turns out you should have listened to your mother; brussels sprouts have 3.4g of protein per 100g serving, and so are perfect for helping you to grow up big and strong!

14. Watercress 

Watercress is often a little underrated, and it is easy to see how it gets overlooked. On the surface, it seems limp, lifeless, and not terribly exciting. At 2.3g protein a pop, however, you should probably show it a little more respect.

15. Green peppers 

Red peppers may win in the race for vest overall pepper, but green peppers have a headstart when it comes to protein, punching in at 2 grams of protein per 100g, as opposed to the 1.9 offered by red. A tiny change, but worth taking note of if protein is your priority!

Additional Gluten-Free Resources

Paleo Diet

The Paleo diet takes its inspiration from the past, looking back to our Stone Age ancestors for a guide on the best diet for modern humans. It is designed to be as natural as possible, and this is said to offer a kinder, less inflammatory way of eating and living, which helps us to perform at optimum capacity. The focus is on nutrient-dense food, which would traditionally have been available to hunter-gatherers thousands of years ago.

Paleo Diet Sources Of Protein

1. Sesame seeds 

A key ingredient in many of the foods we have already highlighted, sesame seeds are impressive on their own merit, with a whopping 18g of protein in every 100g serving. They are super easy to add to an existing recipe and can make a big difference.

 2. Nitrate-free bacon 

Nitrate Free Bacon

We are often told that bacon is one of the least healthy options available, but it does score super well in the protein competition with an incredible 37g in every serving. In moderation, this can be a great addition to your diet.

3. Goat 

It may seem unusual, but many advocates of a paleo diet are fans of goat meat, and at 27g protein per serving, it is a good source of protein for weightlifters and those seeking to up their intake to train.

4. Deer 

If you can move past Bambi, deer meat can also be a brilliant choice, and comes in as one of the top options for paleo fans – there are 30g of protein in every 100g serving, making this an easy way to achieve your daily requirements.

5. Emu 

Emu not only offers more Vitamin C per serving than beef, but it also provides around 23g protein per 100g serving – a double bonus!

6. Rabbit

Game meat has always been a top choice for those looking to increase the amount of protein in their diet, and rabbit is no exception, with a 100g serving offering around 33g of protein.

7. Elk 

Another slightly more unusual choice, elk meat contains 25g protein per serving and is also an excellent choice for those looking to reduce their calorie intake without sacrificing any other benefits.

8. Chlorella 

Chlorella is a seafood algae, consisting of around 50%-60% protein, making it a perfect choice if you are looking for a quick boost of protein-dense goodness. 

9. Ostrich 

Ostrich meat has become increasingly common, and is a great pick in protein foods, coming in at 28g per serving. It is also technically poultry as opposed to red meat, making it perfect for those looking for a leaner, healthier option.

10. Heart 

Once again, not for the squeamish! If you have the stomach, the heart can be a fantastic choice. Beef heart, in particular, can have around 28.5g per serving.

11. Pork 

It comes as no surprise that pork is a significant part of any protein-dense diet, and falls well under the umbrella of conventional paleo foods. With 27g per 100g serving, this is a safe, standard choice to up your levels.

12. Bison

Bison is another prime choice and offers not only plenty of protein (24g per serving) but also extras, including iron, zinc, and a host of extra vitamins. 

13. Eggs 


One of the most common and recognizable protein sources, egg, offers around 13g per time. 

14. Kangaroo 

When it comes to protein-heavy meat, kangaroo takes top place. A 150g serving will provide an adult with around 22.9g of protein; around 60% of their daily needs – one to choose if you are in strength or weight training, or looking to repair muscles!

15. Sirloin 


A popular choice across a range of diets, sirloin is something of a staple in the paleo life. With 27g of protein per serving, it sits around equal with a few other meat sources but can be a great way to stay healthy and feel fancy.

16. Calf liver

We have touched on the perks of liver, but it is worth extolling the virtues of calf liver in particular. Packed with iron, selenium, niacin, phosphorous, zinc, copper, folate, riboflavin and vitamins A, B6, and B12, it is also low in sodium and comes in around 26g of protein per serving.

Additional Paleo Diet Resources

Low carb

While Keto prioritizes low carbing and high fat for weight loss, many opt to simply reduce the number of carbohydrates in their diet to improve health, fitness, and overall wellbeing. This can result in quite a limited range of foods available, but fortunately, there are plenty of options to choose from – if you know where to look!

Low-Carb Sources Of Protein

1. Parmesan 

You may think that cheese is off-limits in a low arb diet, but at 38g protein per serving, parmesan is definitely on the list of approved foods! A great way to stay in shape without worrying about missing out on the good stuff.

2. Pistachios

Once again, nuts are a safe bet, and pistachios are a good source, with 20g protein per handful, but offering fewer carbohydrates and calories than more popular choices. 

3. Ricotta 


Another chance to enjoy cheese, ricotta, offers just 3g carbohydrates, compared to an impressive 11g of protein per serving! It is also adaptable and can be easily added to liven up an otherwise uninspiring dish.

4. Mozzarella

Low carbers can also enjoy the wonders of mozzarella, with an impressive 28g of protein in every 100g serving. Delicious, nutritious, and well within the rules, this is one to make the most of!

5. Jerky 

Beef jerky is another easy way to enjoy protein during a snack, and you can enjoy 33g per serving this way – staying healthy doesn’t have to be hard work!

6. Coconuts 


Coconuts have enjoyed a new lease of life, with oil, in particular, proving a popular trend. They can also offer a more exciting alternative to other protein sources, with the meat containing 3.33g per serving.

7. Tuna 

Always a popular choice for protein hunters, it comes as no surprise that tuna sits amongst the top levels. A 100g serving will net you around 30g of protein, and it has the added benefit of being lean and packed with antioxidants.

8. Basil 

Another hack for adding more protein is to make the most of basil. This seemingly innocuous herb could add an extra 3.2g of protein per serving, and is easy to add to almost any recipe without issue!

9. Halibut

Another fish, another mighty serving of protein! Halibut is amongst the top choices for protein, with around 42g in every meal. An easy and tasty way to get what you need.

10. Arugula 

Harness the power of plants by adding a little arugula to your meal; a single cup can contain around 3.3 grams of protein, and this is a great way to cram in your dietary requirements with minimal effort. 

11. Blueberry 

Blueberries may seem a more unusual choice due to their slightly higher carb content, but in moderation, they can offer a good protein source without worrying about blood sugar spikes. Each serving can provide around 0.7g of protein, and so can be a helpful top up if you are struggling.

12. Skinless chicken breast

We have mentioned the bonuses of chicken thighs, but a low carb diet can also enjoy the benefits and 31g protein per serving by removing the skin, cutting carbs and calories.

13. Whey Isolate

For a super-intense burst of protein, whey protein isolate is favored by those in serious strength training. At 90% protein in composition, this is a fast and effective way to hoard the nutrients you need.

14. Cod

Once again, fish is on the menu! Cod is perfect for low carbers, with 18g of protein per serving, and 0g of carbohydrates. Time to indulge as much as you like!

15. Lettuce

Lettuce can be a great option; each serving offers around 1.4g protein, and with low calories and plenty of health benefits, this could be something to increase in your diet.

16. Cilantro 

Another sneaky tip; cilantro contains around 2.13g of protein per serving, and can be hidden inside a vast range of dishes – you will be increasing your amount without even realizing it!

Additional Low Carb Resources

Dukan High Protein Diet

The Dukan diet takes protein super seriously, and is a diet growing in popularity. It restricts carbohydrates and calories and beefs up protein, putting the body into a starvation like state which helps to increase the speed of weight loss.

Dukan Diet Sources Of Protein

1. Crab 

It is easy to see why crab is a popular choice; a serving contains just 98 calories and 1g of fat, compared to a whopping 20g of protein.

2. Mussels 

Mussels 1

Fans of seafood will be pleased to hear a ringing endorsement of mussels, and a 100g serving can see you enjoy 24g of protein.

3. Prawns 

Prawns offer a lower fat and calorie content than red meat, while still packing in a respectable 24g of protein per serving.

4. Veal 

For a leaner meat option, veal is a popular choice, and fans can enjoy 24g of protein in each serving.

5. Low fat ham 

For a lighter version of pork with all the same protein benefits, a low-fat ham can be a great alternative and offers up 21g of protein per 100g.

6. Garlic 


Another unexpected inclusion, a raw clove of garlic could see you enjoy an impressive 6.4g of protein – well worth the bad breath!

7. Gherkins 

If you are a fan of the unusual, you will be pleased to hear that a serving of gherkins contains 0.3g protein – nothing impressive, but a good pick me up if you crave a little crunch!

8. Pickled onions 

Another unique inclusion, fans could enjoy 0.7g of protein in a serving of pickled onions – and all with minimal calories and fat!

9. Quark 

If you thought Greek yogurt was good, wait until you try Quark: it comes in poles ahead with around 12g of protein per serving!

10. Leek 

Another vote for leafy greens, a 100g serving of leeks, offers around 1.5g, and they can form the basis for many a delicious recipe.

11. Egg whites

We have mentioned the power of eggs, but for those even more focused, enjoy raw egg whites at 11g of protein per serving – not for the faint-hearted!

12. Salad leaves

Salad Leaves

100g of leafy salad contains 2.9g of protein, and that is a long way from being the only benefit!

13. Pumpkin 

A cup of cooked pumpkin fills you with 2g of protein, and this can be a tasty and seasonal way to stay healthy.

14. Tomatoes

Superfood tomatoes are packed with antioxidants – including anti-aging magic! With 0.9g of protein per serving, these are a must-have.

15. Celery and Hummus dip

This is a tasty snack combination that allows you to harvest the benefits of both celery and hummus for a protein-dense delight!

16. Cucumber

For a refreshing, hydrating vegetable that doubles as a snack and a drink, cucumbers are a go-to solution. They also offer protein, which is super easy to digest.

Clean eating

A dedication to looking and feeling your very best, as well as aiding weight loss; clean eating is the best example for “you are what you eat!”

Clean Eating Of Protein

1. Buckwheat 

Nutritional, tasty and adaptable, buckwheat boasts a 13.25g concentration of protein per serving – a top choice!

2. Spirulina 

Used as either a whole food or a dietary supplement, it is easy to see why spirulina comes out on top, with an amazing 57g protein.

3. Seaweed 


Composed of around 50% protein, this is a great way to up your levels quickly and easily. It is also a major component in protein powder!

4. Lima beans 

One of the top choices for protein-dense beans, choosing lima beans, can grab you 8g protein a time.

5. Miso 

Add flavor and 12g protein to any dish by seasoning with miso!

6. Cottage cheese 

Feel like indulging? Enjoy the heaven of cheese, and the 11g protein, with a lower fat percentage than many of its relatives.

7. Pinto beans

The hugely popular pinto bean is a welcome addition to many a dish and offers a generous 21g of protein per serving.

8. Trout 


With 20g of protein, it is easy to see why fresh, tasty rainbow trout is such a popular pick.

9. Oats 

Cheap, cheerful and super filling, oats are a store cupboard staple. With 16.9g of protein, they are also super healthy!

10. White beans

White beans, or haricots, can be added to almost any dish for an extra boost of 6g protein per 100g serving.

11. Lamb 

Carnivores will be pleased to learn that lamb is a top protein source, with 25g available per 100g.

12. Corn

Corn is an easy way to boost your protein levels, with 3.6g available per serving.

13. Sashimi

Sashimi is an ideal choice for those looking for a high protein, low-calorie option – and it tastes amazing!

14. Spelt 

With 15g of protein a pop, it is easy to see why spelt tops so many lists for the best sources!

15. Scallops 

If you are feeling flush, shell out for scallops; they contain 21g of protein in each and every serving.

Additional Clean Eating Resources


Human chorionic gonadotropin is a hormone found in the human body, and this diet, beloved by celebs, involves a daily injection of this hormone, as well as a calorie restriction to 500 per day. It promises a weight loss of 1-2 pounds per week!

Hcg Diet Sources Of Protein


Calorie low and nutrient-dense, buffalo offers 20.9g of protein per serving. They are also great for heart health.

2. Hake

Another tick for fish, with 19.2g of protein and just over 100 calories, hakes popularity is evident.

3. Grapefruit


Sweet and satisfying, a 100g portion of grapefruit contains 0.8g protein – a perfect treat.

4. Green beans

At just 0.1g of fat and 1.8 of protein, green beans are a core focus of many HCG meals.

5. Tilapia

Low calorie can be tasty by choosing tilapia, an at 26g protein per portion, you are sure to stay super strong!

6. Butternut squash

Butternut Squash

Add a sweet treat to your diet, and enjoy 1g of protein a time.

7. Flounder

Grilled flounder is a shortcut to a dish bursting with nutrients and goodness, and contains 12g of protein a serving.

8. Strawberry

Whip up a strawberry smoothie and enjoy 0.7g of protein with every 100g you include.

9. Sea Bass

Seabass is perfect for boosting your levels of iron, calcium, and protein, with 19.4g available per portion.

10. Dandelion

Tasty, affordable, and packed with Vitamin K, dandelion greens provide 1.5g of protein in every 100g.

11. Shark 

100g of shark only has around 130 calories, but you can benefit from 20.98g of protein with every meal!

12. Radishes

Sweet and small, radishes can enhance any dish, and contain 0.7g of protein with practically no calories!

13. Flying fish

Fried flying fish is a treat, and can contain the same protein as an egg, with around 29g included.

14. Catfish

Packed with amino acids and protein, fans of catfish can benefit from 16.3g of protein per serving!

15. Lobster

A 6 ounce serving of lobster contains 28g of protein – this is well worth the investment!

Additional HCG Diet Resources


Focusing on fruits, veg, nuts and seeds, as well as plenty of healthy fat and a preference for good red wine, the Mediterranean diet is perfect for those who are looking for a little balance.

Mediterranean Eating Of Protein

1. Mackerel

A great choice to top up on essential omega-three fatty acids, mackerel, also contains 19g of protein per fillet.

2. Sardines


If you are looking for a fish that ticks all the boxes, sardines is your guy. And with 25g protein per 100g serving, you are sure to stay healthy.

3. Olives

Olives are a staple of Mediterranean culture, and 100g will grab you 1.03g of protein.

4. Polenta

Tasty, flexible, and affordable, polenta boasts 7g of protein per serving.

5. Okra


The perfect fuel for your liver, okra, also contains 1.9g of protein.

6. Pine nuts

Another easy way to combine snacks and protein: pine nuts! With 14g a handful, these are a simple choice.

7. Brie

One of the most popular cheese choices, brie also contains 21g of protein – staying healthy can still taste amazing!

8. Fava beans

Fava beans, or broad beans, offer 8g of protein per 100g serving and can be easily added to a variety of dishes.

9. Split peas

Whether in soup or as part of a stew or dish, split peas offer 25g protein per serving, and are easy to consume!

10. Couscous

An easy go-to lunch, couscous offers 3.8g protein in each serving and is super speedy and simple to serve.

Additional Mediterranean Diet Resources

So What Are You Waiting For?

Getting your hands on enough protein doesn’t need to be a challenge! There are plenty of delicious and healthy protein sources available to allow you to build healthy, lean muscle, no matter your preferred diet. Did we include your favorite selection? Or maybe you discovered something new? Happy training

Photo of author

Dr. Kristina DeMatas

Dr. DeMatas practices holistic, evidence-based family medicine that focuses on treating injuries and transforming lives through prevention, rehabilitation, and diet. She is a licensed, practicing Physician at Mayo Clinic in Jacksonville, FL. Read bio.


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