Here are 21 high protein foods with additional health benefits

Whatever your fitness goals, high protein foods should be an essential part of your diet. Protein is used to help rebuild and repair muscles after exercise and because of the way the body processes and stores protein, it can also be used to help with weight loss. Shakes are an effective way of ensuring you get enough protein each day, but there are plenty of natural food sources that can also serve this purpose, and have additional health benefits.

Here are 21 of our favourite protein sources, each of which happens to taste great too. Some are even suitable for vegetarians. All of the protein contents shown are per 100g.

Beef jerky*is the name for dried pieces of lean beef that have been cured so they can be kept for a long time without going mouldy. Keep some in your gym bag for a deliciously meaty high-protein hit anytime you need it.
Protein content: 72g

Bison*is a bit of an exotic meat here in the UK, but it’s definitely worth seeking out if you can find some. It tastes delicious and as well as being a good natural protein source it’s super lean with only 2.42 g of fat per 100g serving.
Protein content: 18g

Tuna steak*is rich in omega-3 fatty acids, among other valuable nutrients. It's far more meaty and flavoursome than the canned version (with a price tag to match) and can be served rare, or even just seared.
Protein content: 31g

Pork chops*are also great sources of selenium, an essential mineral that's linked to a lower risk of prostate cancer. There is five times more selenium in pork chops compared to similar cuts of beef.
Protein content: 28g

Caviar*may be associated with the rich, but the canned stuff can be bought in supermarkets with a price tag that doesn’t require an off-shore bank account. If you do treat yourself, expect a protein-heavy snack that's also full of a red blood cell component called haemoglobin that helps your blood carry oxygen more efficiently.
Protein content: 25g

Chicken*has a good level of protein, however, if you're watching your fat intake make sure to go for breast rather than legs or thighs.
Protein content: 30g

Cod*is super low in fat, but full of favour. Avoid the fish and chip shop battered version if you want your protein without an additional serving of cooking oil and the saturated fat it’s packed with.
Protein content: 24g

Crab*is low in calories, a good source of vitamins, minerals and selenium. It’s also a natural source of omega 3 fatty acids, which can help to improve memory, decrease the chances of having a heart attack, decreases your risk of cancer and may even help to improve depression and anxiety.
Protein content: 22g

Pheasant*has a significant level of B vitamins, potassium and iron. It sounds expensive, but head to your local butchers and you might be surprised at how affordable this game meat can be.
Protein content: 23g

Turkey*is high in protein, low in fat and is also an amazing source of vitamin B6 and niacin, both of which are essential for regulating your body's energy production.
Protein content: 19g

Cashew nuts*have a high level of antioxidants, which according to the British Journal of Nutrition are essential for good heart health.
Protein content: 17g

Quinoa*can be a useful way to add more healthy wholegrains to your diet. Perfect for vegans, it's also gluten-free, cholesterol-free and fat-free.
Protein content: 14g

Goose eggs*actually have more protein than chicken eggs, and they taste richer. Consider switching for a breakfast treat.
Protein content: 14g

Greek yoghurt*is packed full of healthy bacteria and enzymes that do wonders for your digestive health.
Protein content: 10g

Hummus*is loaded with healthy fats. Its other nutritional benefits include calcium and natural antioxidants. Try using it to replace mayonnaise for healthier and tastier sandwiches.
Protein content: 8g

Lamb*is a good source of easily absorbed zinc, iron and selenium, which all help to boost your body’s immune system.
Protein content: 20g

Salmon*has piles of omega 3 fatty acids that make it great for a range of things from eye health to fat burning. Ditch the bacon and have this with your eggs in the morning for a healthier start to your day.
Protein content: 24g

Tempah*is a soy product with high levels of easily absorbed calcium. Unlike most other soy products tempeh is not processed (and therefore packed with extra crap) and is considered a whole food.
Protein content: 24g
**Tofu*has been shown in studies to lower bad cholesterol levels and may even help prevent certain types of cancer.
Protein content: 8g

One can of*tuna*in water contains approximately 111 calories and is completely fat-free.
Protein content: 25g

Veal*is produced in a fairly horrific manner (Google it if you don’t know), but if that doesn’t bother you get ready to experience some of the leanest and most protein-packed meat around.
Protein content: 37g

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