Nov '25 • Diet
Protein sources
Here are my favourite whole food protein sources.
1. Chicken Breast (cooked, skinless)
Protein: ~31g per 100g
Lean, highly bioavailable, and a staple for muscle building.
2. Turkey Breast
Protein: ~29g per 100g
Similar to chicken but slightly leaner and higher in certain minerals.
3. Tuna (fresh, cooked)
Protein: ~29–30g per 100g
Canned tuna ranges 23–28g depending on oil or water packing.
4. Lean Beef (95% lean cooked mince or steak)
Protein: ~26–28g per 100g
Also provides iron, B12, and creatine—useful for strength and performance.
5. Pork Loin (lean, cooked)
Protein: ~26–27g per 100g
Lean cut with good micronutrient profile and similar digestibility to beef.
Honourable Mentions:
Egg whites ~11g
Whole eggs ~13g
Cottage cheese (low-fat) ~12g
Salmon ~20–22g
Greek yogurt ~9–10g
Seitan ~25g
Lentils (cooked) ~9g
Tempeh ~19g
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Protein sources
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