Ensuring you get enough protein each day is crucial for maintaining overall health. Healthy sources of protein include eggs, nuts, lean meats, fish, dairy, and certain grains.
Proteins are a vital category of molecules that contribute to cell structure, immune function, movement, chemical reactions, hormone production, and more. They’re composed of small building blocks called amino acids. Of these, nine are considered essential—meaning your body requires them but cannot produce them on its own, so they must be obtained through your diet.
In addition to being vital for health, protein helps you feel full and satisfied, supporting healthy body weight.
The recommended dietary allowance (RDA) for protein is 0.36 grams (g) per pound of body weight (0.8 g per kilogram), which represents the minimum amount needed to meet your body’s requirements.
Here are 16 delicious foods that are high in protein:
- Eggs
Eggs are a highly absorbable source of protein, rich in vitamins, minerals, healthy fats, and antioxidants. While egg whites are almost pure protein, whole eggs also provide important nutrients like vitamins and healthy fats.- Protein content: One large egg (50 g) provides 6.3 g of protein.
- Almonds
Almonds are a nutritious nut high in fiber, vitamin E, manganese, magnesium, and plant-based protein. They may also help reduce heart disease risk factors such as high LDL cholesterol and high blood pressure.- Protein content: One ounce (28.35 g) of almonds provides 6 g of protein.
- Chicken Breast
Chicken breast is an excellent source of protein and provides B vitamins, zinc, and selenium.- Protein content: One half of a chicken breast (86 g) provides 26.7 g of protein.
- Cottage Cheese
Cottage cheese is low in fat and calories but high in protein, calcium, phosphorus, selenium, vitamin B12, and riboflavin (vitamin B2).- Protein content: One cup (226 g) of cottage cheese provides 28 g of protein.
- Greek Yogurt
Greek yogurt, or strained yogurt, is thick and high in protein, as well as calcium, vitamin B12, vitamin A, selenium, and zinc.- Protein content: One 7-ounce (200-g) container provides 19.9 g of protein.
- Milk
Dairy milk is a good source of high-quality protein and contains essential vitamins and minerals like calcium, phosphorus, and riboflavin (vitamin B2).- Protein content: One cup (246 mL) of dairy milk provides 8.32 g of protein.
- Lentils
Lentils are a rich plant-based protein source, loaded with fiber, folate, magnesium, potassium, iron, copper, and manganese.- Protein content: 100 g (about 1/2 cup) of cooked lentils provides 9.02 g of protein.
- Lean Beef
Lean beef is a protein-rich food high in bioavailable iron, zinc, selenium, and vitamins B12 and B6. However, it’s best to consume red meat in moderation due to potential health risks associated with high intake.- Protein content: A 3-ounce (85-g) serving of lean beef provides 24.6 g of protein.
- Fish
Fish is an excellent protein source, rich in vitamins and minerals such as iodine, selenium, and vitamin B12. Fatty fish like salmon and herring are also high in heart-healthy omega-3 fats.- Protein content: Half a salmon fillet (124 g) provides 30.5 g of protein, while a cod fillet (180 g) provides 41 g of protein.
- Quinoa
Quinoa is a nutrient-rich grain, containing fiber, folate, copper, iron, and zinc, and is higher in protein than many other grains.- Protein content: One cup (185 g) of cooked quinoa provides 8 g of protein.
- Protein Powders
Protein powders like whey and pea protein are convenient options to boost protein intake when time is limited.- Protein content: Whey protein powder provides about 16.6 g of protein per scoop (28.6 g), while pea protein provides 15 g of protein per scoop (20 g).
- Ezekiel Bread
Ezekiel bread is made from organic, sprouted whole grains and legumes, offering more protein, fiber, and nutrients than most other bread.- Protein content: One slice (50 g) of Ezekiel bread provides 6 g of protein.
- Pumpkin Seeds
Pumpkin seeds are rich in minerals like iron, phosphorus, magnesium, and zinc, and are a good source of plant-based protein.- Protein content: A 1/4 cup (29.5 g) of pumpkin seeds provides 8.8 g of protein.
- Turkey Breast
Turkey breast is mostly protein with little fat and few calories, along with selenium, zinc, and vitamins B12 and B6.- Protein content: A 3-ounce (85-g) serving of turkey provides 25.6 g of protein.
- Shellfish
Shellfish like shrimp, oysters, clams, and scallops are rich in protein, healthy fats, and various vitamins and minerals.- Protein content: A 3-ounce (85-g) serving of cooked clams provides 21.8 g of protein, while the same serving of shrimp provides 20.4 g of protein.
- Peanuts and Peanut Butter
Peanuts and peanut butter are packed with protein, folate, magnesium, and vitamin E. They can also help regulate blood sugar when combined with high-carb meals.- Protein content: A 1-ounce (28.35-g) serving of peanuts provides 7.31 g of protein, while a 2-tablespoon (32-g) serving of smooth peanut butter provides 7.2 g of protein.
Frequently Asked Questions
- What foods are high in protein?
Foods like lean meat, poultry, seafood, eggs, beans, nuts, seeds, and soy products are rich in protein. - How can I get 100-150g of protein daily?
Include protein-rich foods like Greek yogurt, chicken breast, salmon, peanuts, beans, and tofu in your meals. - How can I eat more protein?
Add high-protein foods like lean meat, poultry, seafood, dairy, or eggs to each meal, and include plant-based protein sources like beans, legumes, nuts, and seeds.
The Bottom Line
Getting enough protein daily is essential for good health. The amount of protein you need varies, but experts suggest most active people aim for 0.54–0.9 g of protein per pound (1.2–2 g per kg) of body weight daily.
Luckily, there are plenty of high-protein foods to choose from, including both animal and plant-based sources.
