Your body needs protein to grow and repair cells and to work properly. Amino acids are the building blocks of proteins.
While your body can make some of them, we have 9 essential amino acids that have to be obtained through your diet. Protein is found in a wide range of foods obtained from both plant and animal sources.
The reason animal products like beef, fish, dairy, and eggs are considered complete proteins is that they contain enough of every one of these essential amino acids.
Many protein sources from plants are too low in or missing one or more of these essential amino acids. Hence they are considered incomplete protein sources.
There are several other benefits of proteins including weight loss, muscle building, and keeping your belly full.
Here is the list of 10 nearly complete high protein foods that are suitable for the ketogenic diet.
Lean Chicken Breast
Protein | Protein | Protein per 200 Calories |
|---|---|---|
54.5g | 32.1g | 40.8g |
- 62g in a whole chicken leg
- 53.9g per 6oz of lean ground turkey
- 51.2g in a 6oz turkey breast
- 38g in 1 cup of light chicken meat
- 31.9g in a chicken thigh
- 24.5g in a chicken drumstick
Lean Pork Chops
Protein | Protein | Protein per 200 Calories |
|---|---|---|
52.7g | 31g | 31.8g |
- 50.8g in 6oz of broiled pork tenderloin
- 43.7g in 6oz of ground pork
- 39.7g in 1 cup of diced lean ham
- 30g in a 6oz rack of pork ribs
- 19.2g in 3oz of salami
- 13.8g per 3oz of spam
Tuna
Protein | Protein | Protein per 200 Calories |
|---|---|---|
50.8g | 29.9g | 32.5g |
- 45g in a 6oz salmon fillet
- 44.5g in a 6oz tilapia fillet
- 41.4g in a 6oz cod fillet
- 22.6g in 3oz of canned tuna
- 19.4g in 3oz of cooked shrimp
Beef (Skirt Steak)
Protein | Protein | Protein per 200 Calories |
|---|---|---|
48.7g | 28.7g | 21.4g |
- 60.4g in a 6oz lamb roast
- 44.8g in 6oz of lean ground beef
- 28.4g in 3oz of roast beef
- 24.2g in 3oz of roast buffalo
- 21.7g in a 3oz beef hamburger
Firm Tofu
Protein | Protein | Protein per 200 Calories |
|---|---|---|
43.5g | 17.3g | 24g |
- 33.7g in 1 cup of tempeh (fermented tofu)
- 31.3g per cup of cooked soybeans
- 14g in a 16oz glass of soymilk
- 9.2g per cup of soy yogurt
- 7.9g per tbsp of soy protein powder
Lentils
Protein | Protein | Protein per 200 Calories |
|---|---|---|
17.9g | 9g | 15.6g |
- 17.4g per cup of large white beans
- 16.3g per cup of split peas
- 16.5g per cup of cranberry beans
- 15.4g per cup of pinto beans
- 15.3g per cup of kidney beans
- 15.2g per cup of black beans
Low-Fat Yogurt
Protein | Protein | Protein per 200 Calories |
|---|---|---|
14g | 5.7g | 20.5g |
- 16.5g per 16oz glass of skim milk
- 15.4g per 16oz glass of whole milk
- 8.5g per cup of whole plain yogurt (full fat)
- 8.4g per 1/4 cup of dehydrated milk
- 7.9g per 8oz cup of buttermilk
Grated Parmesan
Protein | Protein | Protein per 200 Calories |
|---|---|---|
10.2g | 35.8g | 18.2g |
- 14.1g per 1/2 cup of ricotta cheese
- 12.6g per 1/2 cup of cottage cheese
- 9g per Oz of non-fat cheddar
- 8g per Oz of low-fat Swiss cheese
- 7.3g per Oz of provolone
- 6.3g per Oz of mozzarella
Squash and Pumpkin Seeds
Protein | Protein | Protein per 200 Calories |
|---|---|---|
8.5g | 29.8g | 10.4g |
- 6.9g per Oz of peanuts
- 6g per Oz of almonds
- 6g per Oz of pistachios
- 5.8g per Oz of sunflower seeds
- 5.2g per Oz of flax seeds
- 4.7g per Oz of chia seeds
Eggs
Protein | Protein | Protein per 200 Calories |
|---|---|---|
6.3g | 12.6g | 16.2g |
- 22g in 1 cup of scrambled eggs
- 17.1g in 1 cup of chopped hard-boiled eggs
- 12.2g in 2 scrambled eggs
- 10.1g in a duck egg
- 3.6g in 1 egg white (chicken)
Recommended Resources
Keto Diet Explained: The Complete Beginner’s Guide
Sample Keto Meal Plan - Breakfast | Lunch | Dinner
Calculate your Macros - Free Keto Calculator
