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Protein Sources List – Where To Find Gains

Protein Sources List - Where To Find Gains

Where To Find Gains

Protein can be found in several foods, some having more than others. But who is the king of protein? As a matter of fact, where do you find protein? There are so many sources out there where people can get solid amounts of protein to include in their diets. What foods hold the highest amount of protein? In this article, I’ll be giving you a protein sources list and compare several foods in a battle to see who has to most gain.

Eat Some Meat

As the food hunted by our ancestors in ancient times, animal-sourced protein has been there since the beginning for us humans. From a hunter-gatherer society, their protein was derived from creatures who roamed the wild.  The men’s job was to hunt dinner, but the roles eventually switched sometime in the future. Moving on from this brief history lesson, there are several types of animals people eat for protein, some better than others.


As our favorite friends with utters, cows provide an immense source of protein with their variety of meats, their main one being beef. With beef, it could be used in many ways, like ribs and steak. If you wanna go even further, beef can be put even into tacos, along with other meats, which we’ll discuss later.

Protein Sources List - Where To Find Gains

For a measure of protein were going to use steak since that has the highest amount of protein in it. To compare all the foods equally, we will measure them each in eight-ounce increments. I am going to reveal the amount of protein in each meal in the last section. Still, before moving on to the next meat, one concern with steak many people have is with its high amount of calories. Which is why steak must be limited from time to time. ( around 600 calories per 8 ounces of steak)


As our favorite nutritious feathery friend, chicken is one of the most reliable protein sources in the world. Chicken has so many ways it can be mixed into dishes and meals, it’s impossible to name them all in one paragraph. Taking a look at the actual chicken itself, it can be divided into about 4 regions to where a person can eat from, those being drumstick, wing, thigh, and of course breast.

Protein Sources List - Where To Find Gains

Each region of the chicken holds its own benefits and drawbacks, whether it be with the amount of fat or the amount of calories or even the taste of the chicken itself, some parts are tastier than others. Since we won’t reveal the amount of protein in the highest region of the chicken, we will tell the area of the chicken that holds the highest amount of protein; unsurprisingly, it’s the breast.


As our favorite friend with gills, I know it’s getting kind of old, fish is liked by a lot of people but also disliked by a lot of other people. The good thing about fish is that whichever type of fish you do end up buying or eating will hold a decent amount of protein. It varies from tuna to salmon to tilapia and more. The king of fish who holds the most amount of protein is tilapia, which is personally my favorite out of the fish group.

Protein Sources List - Where To Find Gains

Whether you care for an animal’s well-being and go against animal cruelty when making animal products, animal-based protein sources primarily win over plant-based protein sources due to one factor. Meats are complete proteins, while many plant-based proteins are not. Meaning, Meats contain all 20 amino acids, which are essential for your body while plant-based proteins do not. However, they can be made up for when consuming a balanced diet, so now we move on.

For the Veggies

For individuals who prefer to not eat foods that come from animals, there are always vegan options for protein. Plant-based proteins are by no means a bad source of protein, they can easily get the job done. Here are a couple of great examples.


Originally from Asia, tofu has now become a popular dish for vegans all over the world due to its versatility. Tofu can be added to many dishes and take on many flavors. It comes from soybeans, specifically the formation of cubes from curdled soy milk, which from the sounds of it, doesn’t sound like the most appealing thing. Like, who has ever heard of someone liking clumpy milk? Surprisingly, it’s pretty tasty, which is why so many people eat it.

When non-meat eaters look for meat substitutes, they commonly go towards tofu. The amount of protein in tofu is sufficient for the regular diet. Not to mention the high amount of calcium in tofu since it is from soy milk, even more calcium than everyone’s favorite dairy milk. The question is… how does it compare to meat in terms of protein amount?Stay tuned for the comparison at the end of the article.


Due to its many health benefits, the whole grain Quinoa has been snowballing in popularity. Raised in the countries of Peru, Bolivia, and Chile, a considerable demand has exploded for this whole grain, and for a good reason. It has been researched that Quinoa is an excellent source of…

The sudden urgency of the people to eat Quinoa is reasonable after looking at the nutrients it provides your body. To finish off Quinoa’s bragging list, it has all the amino acids to be a complete protein

  • Protein
  • Fiber
  • Iron
  • Copper
  • Thiamin
  • Magnesium
  • Phosphorus
  • Folate

Quinoas can be eaten with many foods, versatility in the kitchen. It’s mainly a substitute for rice, but it can be made into foods itself, like pasta, bread, and various other meals. Hearing that it replaces rice on your plate, a carbohydrate, how does it fare with the additional protein candidates? Only one way to find out, stay tuned!

The Comparison

After taking a look at all the foods with protein as their strong suits, it’s time to compare the amount of protein they have to offer. I’ve created a graph showcasing the amount o prtoein they offer at the same amount of serving, 8 ounces.

As you can see, chicken breast towers over the competition with an outstanding 70g of protein per 8oz of chicken. Right behind it comes tilapia, and then good ol’ steak. If you notice, the top protein holders are all animal-based protein with plant-based foods tagging along behind along. Just because they don’t produce as much protein as the animal-based foods, doesn’t mean they’re not trustworthy sources of protein. With the right diet, any of these foods to be used to suffice your protein needs.


If your food sources of protein aren’t enough for your goals, are you need a quick surge of protein, you could always turn towards supplementation. The leading supplements you could use are protein powders, stable, and healthy drinks of protein. On average, a protein powder comes with around 20-25g of protein per scoop.

Which is excellent, some of which are very tasty. Some things to look out for in protein powders are the ingredients. Some cosmetics are not vegan and cause some problems like bloating or gassiness.


In conclusion, gains come in all shapes and sizes. The point of the matter is to get it, no matter how you get it. You have plenty of options to obtain after looking at this protein sources list. If you’d like to know about even more sources, click here for an even more detailed list. Not to mention, I’ll let you guys in on my favorite protein source by clicking here.

Got any questions about any of the protein sources listed? Leave them down below!



  1. Douglas

    I thought that the cow was going to win the race all the way through that article you wrote.  I was wrong but I do love a good steak and who doesn’t.  One thing that I never would have guessed was how high the quinoa was to all the other plant based options.  We have tried it and have found that the entire family likes it only in certain dishes but they do like it.  I think I am going to look at using it more often as it is a great source.  Would you recommend so good meals that would incorporate some of the plant based proteins.  I am always in the search of new and exciting meals for my family.  And really who can’t go wrong with a good chicken breast.  Thank you for the great info.


    • Jose Gallegos

      Dear Douglas:

      Yea, the cow did look pretty confident, but the chicken to it all the way! Either way, plant or animal-based protein is better than nothing. There are so many ways to incorporate protein into your diet that can be oh so mighty tasty!

  2. Indra W

    Thank you for bringing the topic up. It’s interesting to get to know Quinoa. I guess it has no carb at all, doesn’t? I often read that protein is more used by athletes, especially bodybuilders, to gain weight and muscle. Is there any negative effect if we overdose of protein?

    I’m now on a diet for red meat and certain fish. Unfortunately, I also need to watch the carb I consume. Having many sources for the substitute is very helpful.

    • Jose Gallegos

      Hey Indra,

      Quinoa is a very interesting food to talk about! Unfortunately, Quinoa is the opposite of low-carb, 1/2 a cup of this grain is about 20g of carbs. Protein is used a lot by athletes, in order to restore and recover their muscles from training. Eating a lot of protein doesn’t have any drastic side effects, it may cause a little bloating or gassiness from excess protein. Glad I could help!

  3. Paul

    Hi Jose,

    The information you shared about Quinoa is an eye-opener for me and I am unaware of it. Rice is the main food we eat in the part of the world where I live and I am looking for the alternative and better options, Quinoa sounds great. Really amazed at the nutrients Quinoa contains.

    Indeed, Chicken Breast is on the top and the winner. Unfortunately, I preferred chicken leg and skipped the Chicken Breast but going forward I will go with Chicken Breast.

    Great information, you have really given a lot of value here.

    • Jose Gallegos

      Dear Paul, 

      Yes, chicken breast is definitely the highest protein holder in this comparison, along with any other competitors. Chicken leg is by no means a bad source of protein, to be fair, chicken legs are wayyy tastier than chicken breast due to the extra fat on the drumsticks. While not as lean, it’s still a good option, along with Quinoa!

      What part of the world are you from? I’m curious to see where rice is the main food.

  4. S.J

    hi I found your article very informative and useful.I agree that Lean meat , poultry are the best protein sources . Besides this dairy products like milk , yogurt and cheese are good sources of protein as well..I usually take meat ,chickpeas  ,yogurt and lentils as a protein source. 

    I like your comparison  chart of amount of protein in different foods.

    Protein supplement is very common nowadays and easily available in health stores and pharmacies . Protein shake’s taste very good 

    Thanks for sharing this great article!

    • Jose Gallegos

      Hey S.J,

      I totally agree, there are many options when it comes to getting your daily protein needs, like the ones you have also included. Once again the cow proves to be a formidable ally of protein, this time using their milk to create yogurt.

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