The yolk contains most of the egg's vitamins, minerals, and antioxidants. Egg whites contain 60% of an egg's protein.

Egg whites

Chicken is a high-protein staple.Breast is leanest. 85 grammes of roasted, skinless chicken breast has 27 grammes of protein and 140 calories.

Chicken breast

Low-fat protein source: turkey. Bird breast is leanest. 85 grammes of roasted, skinless turkey breast has 26 grammes of protein and 125 calories.

Turkey breast

Dried fish comes in different flavours.Cod, halibut, haddock, or flounder are high-protein, low-fat options.28 grammes of dried fish contain 18 grammes of protein.

Dried fish

Low in calories, carbohydrates, and fat, it's heavy in protein. 85 grammes of shrimp has 12 grammes of protein and 60 calories.


Tuna is minimal in calories and fat, therefore it's mostly protein.85 grammes of cooked yellowfin tuna has 25 grammes of protein and 110 calories.


Halibut is another high-protein fish. A 159-gram halibut fillet has 36 grammes of protein and 176 calories. Alaskan halibut is an anti-inflammatory meal rich in omega-3 fatty acids.


Popular, affordable tilapia.It's a low-calorie, high-protein freshwater fish.One 87-gram tilapia fillet has 23 grammes of protein and 111 calories.


Pollock has 88 percent protein. It's low in mercury and high in omega-3s and other minerals.


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