High Protein

74 ingredients tagged "High Protein" — how they affect digestion, energy, sleep, and mood.

Almond Flour Almond flour is a finely ground powder made from blanched almonds, used as a gluten-free grain alternative. It is protein-rich, low in carbohydrates relative to wheat flour, and contains considerable fat and fiber.
Amaranth Amaranth is a pseudocereal seed with a complete amino acid profile and high protein content, traditionally cultivated in Central and South America. It provides fiber, minerals, and polyphenols relevant to general nutritional intake.
Anchovy Anchovy is a small, oily saltwater fish rich in omega-3 fatty acids, protein, and B vitamins. It is commonly consumed whole or processed into paste, fillets, or as a flavoring ingredient.
Beef A complete protein with highly bioavailable iron, zinc, and B12 — but classified as red meat, with higher-quality cuts and cooking methods making a real difference.
Black Beans Black beans are legumes rich in plant-based protein, fiber, and polyphenols. They have a low glycemic index and contain compounds that may influence blood sugar and digestive function.
Black-Eyed Peas Black-eyed peas are legumes native to Africa, rich in plant-based protein, fiber, and micronutrients including folate and iron. They are a legume staple in many cuisines with measurable effects on satiety and blood glucose response.
Bonito Flakes Bonito flakes are dried, fermented strips of skipjack tuna (Katsuwonus pelamis) commonly used in Japanese cuisine as a umami flavoring agent. They are a concentrated source of protein and contain bioactive compounds including histamine, which can accumulate during the fermentation and drying process.
Buckwheat Buckwheat is a pseudocereal seed with a favorable amino acid profile and significant levels of resistant starch and polyphenols. It is gluten-free and commonly used in flour, groats, and noodle products.
Catfish Catfish is a freshwater or brackish-water fish species commonly consumed in North America and Asia, providing high-quality protein, B vitamins, and modest omega-3 fatty acids with a favorable nutrient density relative to calories.
Chana Dal Chana dal is a split yellow legume derived from Bengal gram (Cicer arietinum), commonly used in Indian cuisine as a protein and fiber source. It is nutritionally dense and digests relatively slowly due to its resistant starch and soluble fiber content.
Chicken Chicken is a lean poultry protein source commonly consumed as whole meat or processed products. It is nutrient-dense in B vitamins, selenium, and high-quality protein, with a generally well-tolerated effect on most digestive systems.
Chickpea Flour Chickpea flour is a plant-based protein and fiber source made from ground dried chickpeas, used as a baking and cooking ingredient. It has a moderately high protein content and contains resistant starch, making it relevant for sustained energy and digestive function.
Chickpeas Chickpeas are legume seeds rich in plant protein, fiber, and complex carbohydrates. They have a low to moderate glycemic impact and provide micronutrients including folate, manganese, and iron.
Clam Clams are bivalve mollusks rich in vitamin B12, iron, and selenium. They are a low-calorie, high-protein seafood with minimal fat and low carbohydrate content.
Cod Cod is a lean white fish rich in protein and micronutrients like selenium and vitamin B12. It contains modest omega-3 fatty acids and minimal fat, making it a straightforward dietary protein source.
Cottage Cheese Cottage cheese is a fresh dairy product made from milk curds and cream, high in protein and relatively low in lactose. It is a significant source of casein protein and micronutrients including selenium, B vitamins, and phosphorus.
Crab A lean, high-protein shellfish — top-9 allergen with cross-reactivity to shrimp and lobster, and an iodine-rich source.
Dal Dal refers to dried lentils, peas, or beans commonly used in South Asian cuisine, valued as a high-protein, fiber-rich legume staple. It contributes meaningful amounts of plant-based protein, resistant starch, and micronutrients including folate and iron.
Dried Crayfish Dried crayfish are freshwater crustaceans preserved by drying, commonly used as a flavoring agent and protein source in Asian and African cuisines. They are nutrient-dense but high in sodium and contain compounds that may trigger histamine responses in sensitive individuals.
Dried Shrimp Dried shrimp is a shelf-stable seafood product made by sun-drying or heat-drying small shrimp, commonly used in Asian cuisines. It is a concentrated source of protein, sodium, and the vasoactive amine histamine.
Duck Duck is a waterfowl meat rich in iron, B vitamins, and selenium. It has a higher fat content than chicken, and its overall fat profile includes modest amounts of omega-3 fatty acids alongside saturated and monounsaturated fats.
Edamame Young green soybeans — a complete plant protein with isoflavones and fiber, but a top-9 allergen and a moderate FODMAP source.
Egg Eggs are nutrient-dense animal foods containing high-quality protein, choline, and micronutrients. They are widely consumed and generally well-tolerated, though a small percentage of people have allergic or sensitivity responses.
Egusi Egusi refers to the seeds of certain melon plants in the Cucurbitaceae family—primarily Cucumeropsis mannii (white egusi) and Citrullus lanatus var. citroides—commonly used in West African cuisine as a protein-rich thickening agent and ingredient in soups and stews. Egusi seeds are nutritionally notable for their protein, fat, and mineral content.
Fava Beans Fava beans are large, starchy legumes high in protein and fiber, commonly eaten as whole beans or flour in Mediterranean and Middle Eastern cuisines. They contain levodopa (L-DOPA), a compound of pharmacological interest, and can trigger hemolytic anemia in people with G6PD deficiency.
Fenugreek Fenugreek is a legume seed used as a spice and herbal supplement, native to South Asia and the Mediterranean. It contains compounds studied for potential effects on blood glucose metabolism and is traditionally used as a galactagogue (to support milk production in lactating individuals), though evidence varies in quality.
Fermented Soybean Paste Fermented soybean paste is a traditional condiment made from soybeans, salt, and koji mold, containing live microorganisms and bioactive compounds from the fermentation process. It is a nutrient-dense source of protein, sodium, and bioavailable minerals.
Game Meat Game meat refers to wild or farmed animals hunted or raised for food, including deer, elk, rabbit, and game birds. It is typically leaner than conventional livestock and contains higher levels of certain micronutrients. Wild and grass-fed game meat also contains modestly higher omega-3 fatty acids compared to grain-fed beef, though not at levels comparable to fatty fish.
Goat Goat meat is a lean red meat from domesticated goats, commonly consumed globally and notable for its lower fat content and distinct nutrient profile compared to beef or lamb.
Halibut Halibut is a large flatfish rich in complete protein, selenium, and omega-3 fatty acids. It is a lean seafood staple with established nutritional value and no major bioactive compounds of clinical concern.
Ham Ham is cured pork meat, typically from the hind leg, preserved through salt-curing and often smoking. It is a high-protein, processed meat product with elevated sodium and nitrate content.
Hemp Seeds Hemp seeds are the small, nutrient-dense seeds from the Cannabis sativa plant, containing a complete protein profile and significant amounts of omega-3 and omega-6 polyunsaturated fats. They are legally produced for food use in many jurisdictions and contain negligible amounts of THC.
Kidney Beans Kidney beans are legumes rich in plant-based protein, fiber, and micronutrients including iron and folate. They are a staple carbohydrate and protein source in many cuisines and have well-documented associations with digestive function and blood sugar regulation.
Lamb Lamb is the meat of young sheep, rich in high-quality protein, iron, and B vitamins. It is a nutrient-dense red meat with a composition similar to beef but a distinct fatty acid profile.
Lentils Lentils are legume seeds rich in plant-based protein, fiber, and polyphenols. They are a staple carbohydrate source with a low glycemic index and documented effects on satiety and blood glucose regulation.
Lima Beans Lima beans are legume seeds high in plant-based protein, fiber, and resistant starch. They are a staple carbohydrate and protein source with documented effects on blood glucose regulation and digestive function.
Lobster A lean, high-protein crustacean — shellfish allergen with cross-reactivity to crab and shrimp, and a notable source of B12 and zinc.
Masoor Dal Masoor dal is a split red lentil from the Lens culinaris plant, widely consumed in South Asian cuisine. It is a legume-based protein and fiber source with a low glycemic load and high micronutrient density.
Moong Dal Moong dal (yellow split mung dal) is a legume made from hulled, split green mung beans, widely used in South and Southeast Asian cuisines as a protein-rich staple. It is a significant source of plant-based protein, fiber, and micronutrients with a mild digestive impact compared to many other legumes.
Mung Beans Mung beans are small, protein-rich legumes commonly eaten whole or sprouted in Asian cuisine. They provide resistant starch, fiber, and plant-based protein with generally mild digestive effects compared to other beans.
Mussel Mussels are bivalve mollusks rich in protein, vitamin B12, iron, and omega-3 fatty acids. They are a nutrient-dense shellfish commonly consumed as food.
Navy Beans Navy beans are small white legumes rich in plant protein, fiber, and resistant starch. They are a staple carbohydrate and protein source with documented effects on blood sugar regulation and digestive function.
Nori Nori is a dried edible seaweed (genus Porphyra) rich in protein, minerals, and iodine. It is commonly used as a wrapper for sushi rolls and as a snack.
Nutritional Yeast Nutritional yeast is an inactive form of Saccharomyces cerevisiae fortified with B vitamins, commonly used as a savory flavoring and protein source in plant-based cooking.
Octopus Octopus is a cephalopod mollusk widely consumed as seafood, providing high-quality protein, vitamin B12, selenium, and copper. It is a common mollusk allergen whose presence must be declared on food labels under FDA regulations, though molluscan shellfish are not classified as major food allergens under FALCPA. Octopus warrants careful storage to prevent histamine accumulation during spoilage.
Oyster Oysters are bivalve mollusks harvested from marine environments, consumed as food and valued for their exceptionally high zinc, selenium, and vitamin B12 content. They are a low-calorie, nutrient-dense protein source with minimal carbohydrates.
Peas Peas are the edible seeds of the legume plant Pisum sativum, available fresh, frozen, or dried. They provide plant-based protein, fiber, and micronutrients with a low glycemic index, making them a nutritious choice for most diets.
Pinto Beans Pinto beans are legumes rich in plant protein, fiber, and polyphenols. They have a low to moderate glycemic impact and provide sustained energy through complex carbohydrates and resistant starch.
Pistachios Pistachios are the edible seeds of Pistacia vera trees, rich in unsaturated fats, plant protein, and polyphenols. They have an established nutritional profile relevant to cardiovascular health and satiety.
Pork Classified as red meat — leaner cuts (tenderloin, loin) are nutritionally similar to poultry, but processed pork (bacon, ham, sausage) carries the strongest cancer signal.
Quinoa Quinoa is a pseudocereal seed from South America that is cooked and eaten like a grain. It is a complete protein containing all nine essential amino acids and provides substantial fiber and micronutrients.
Ricotta Ricotta is a fresh, creamy Italian whey cheese and a good source of protein and calcium. It has a soft texture and mild flavor, with notable lactose content that may affect some consumers.
Salmon One of the densest food sources of EPA and DHA omega-3s — strong evidence for cardiovascular and brain benefits, with mercury low enough to recommend twice-weekly intake.
Sardine Sardine is a small oily fish rich in omega-3 fatty acids, protein, and micronutrients including vitamin D and selenium. It is commonly consumed whole (including bones) and is a nutrient-dense food with established cardiovascular and bone health relevance.
Scallop Scallops are bivalve mollusks prized as a seafood protein source, offering high-quality protein, minerals including selenium and zinc, and omega-3 fatty acids with minimal connective tissue.
Seitan Seitan is a high-protein food made from wheat gluten, formed by rinsing wheat dough to remove starch. It contains nearly pure gluten and is unsuitable for people with celiac disease or non-celiac gluten sensitivity.
Shrimp A lean, high-protein crustacean — top-9 allergen with strong cross-reactivity across shellfish, low in mercury, and a key source of astaxanthin.
Soy Milk Soy milk is a plant-based beverage made from soybeans and water, commonly fortified with calcium and vitamin D. It is a complete protein source containing all nine essential amino acids, which sets it apart nutritionally from most other plant milks.
Soybeans Soybeans are legume seeds rich in complete protein, isoflavones, and phytoestrogens. They are widely consumed whole, fermented, or as derived products like tofu and soy milk.
Split Peas Split peas are dried legume seeds from the pea plant, split along their natural seam. They are nutrient-dense sources of plant-based protein, fiber, and resistant starch with established effects on satiety and blood-glucose response.
Squid Squid is a cephalopod mollusk consumed as seafood, providing high-quality protein, selenium, and B vitamins with a low calorie density. It is a known shellfish allergen and should be avoided by individuals with diagnosed shellfish or mollusk allergy.
Sunflower Seeds Sunflower seeds are nutrient-dense oilseeds from the sunflower plant, rich in vitamin E, selenium, and polyunsaturated fats. They are a common food ingredient with documented cardiovascular and antioxidant properties.
Teff Teff is a tiny ancient grain native to Ethiopia, rich in fiber, protein, and minerals, commonly ground into flour for porridge and flatbread. It has a relatively low glycemic index and contains all nine essential amino acids.
Tempeh Tempeh is a fermented soy product made from whole soybeans bound with a mold culture, offering complete protein and bioavailable nutrients. It differs nutritionally from tofu by retaining whole bean fiber and providing a firmer texture.
Tilapia Tilapia is a freshwater fish species commonly farmed and consumed worldwide, providing lean protein and micronutrients including selenium and B vitamins. It is a low-mercury fish suitable for regular consumption across most populations.
Tofu Coagulated soy milk pressed into curds — a complete plant protein, low-FODMAP (firm varieties), and one of the best-studied foods in long-term cohorts.
Toor Dal Toor dal is a split yellow pigeon pea legume widely used in South Asian cuisine. It is high in protein and fiber, with a low to moderate glycemic impact and compounds that may modestly affect mineral absorption.
Trout Trout is a freshwater fish rich in complete protein, omega-3 fatty acids, and B vitamins. It is a nutrient-dense food with established cardiovascular and neurological relevance due to its fatty acid profile.
Tuna Tuna is a large marine fish consumed globally, rich in complete protein and omega-3 fatty acids. It is a significant dietary source of selenium, B vitamins, and iodine.
Turkey Turkey is a poultry meat rich in protein and B vitamins, notably high in tryptophan—an amino acid involved in serotonin and melatonin synthesis. It is a lean protein source commonly consumed fresh, processed, or as deli products.
Urad Dal Urad dal is a white legume (skinned split black gram) rich in plant-based protein and fiber. It is a staple in Indian cuisine and a significant source of resistant starch and micronutrients.
Veal Veal is the meat of young cattle, typically slaughtered between 2 and 10 months of age. It is nutrient-dense, providing high-quality protein, iron, zinc, and B vitamins, with a mild flavor and tender texture.
White Beans White beans are legumes rich in plant protein, fiber, and resistant starch. They contain compounds that may affect blood sugar response and digestive function.
Yeast Yeast is a single-celled fungus used as a leavening agent in baking and fermentation. It converts carbohydrates into carbon dioxide and alcohol, affecting dough structure and flavor development.

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