The best sources of protein generally have three main attributes. They have a high density of amino acids per 100g, a high biological value (BV) and contain very few carbohydrates or fats. Below I have compiled a list of what I would consider to be the best Food Sources For Protein.

Whey Protein

Whey protein is made from milk plasma/whey which is a byproduct of cheese production. The globular proteins contained in the whey are isolated and then died to produce the milkish yellow power we all know. Whey protein has an extremely high biological value and the refining process means the density of amino acids can be anywhere from 60-95g+ per 100g. Whey protein also has an extremely high biological value due to its amino acid profile and is also very efficient at entering into the blood stream. The perfect post workout meal as the amino acids can enter the bloodsteam within 20-40 minutes of consumption.

Egg Whites

An excellent source of protein: raw, boiled, poached or fried. Eggs will always be a part of my breakfasts. Often viewed as a great protein to eat with meals throughout the day due to its slower release of amino acids.


An extremely tasty way to enjoy protein consumption, although a little expensive compared other sourced of protein. High in creatine and best served medium rare.


Tinned tuna is one of the easiest, stress free sources of protein, however its becoming increasingly expensive. It doesn’t taste great out of a tin either.

White Fish

Cheap, a little plain but is often overlooked by the likes of tuna or chicken. Loved by thousands on strict diets cutting down for competition.


Probably internationally known as the best source of protein and that’s not far from the source. Chicken is a tasty, high biological and cost effective source of protein.


Turkey has a slightly biological value than chicken but should be overlooked, especially given the cost comparison against chicken.


A fantastic meat free alternative for vegetarians. It’s surprising many people mistake Quorn meals with their meaty alternative.

Other Sources

Other fantastic sources of protein:

  • Salmon
  • Mackerel
  • Lamb
  • Pork
  • Nuts
  • Cottage cheese
  • Milk
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