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NUTRITION

Evidence Based

16 Delicious High Protein Foods

Getting enough protein on a daily basis is essential for your overall health.

What we think of as “protein” is actually a large category of molecules. They

give structure and support to your cells and are necessary for immune
function, movement, chemical reactions, hormone synthesis, and more
(1Trusted Source).

They’re all made up of tiny building blocks called amino acids. Nine of these
are considered essential, meaning your body needs them but can’t make
them on its own, so you need to get them in your diet (2Trusted Source).

How much protein you need to consume per day depends on factors like your:

 body size
 activity levels
 age
 pregnancy status

Some people need more protein than others. However, it’s important that
everyone get optimal amounts of protein for them by eating protein-rich foods
regularly.

Not only is protein essential for your health, but it’s also the most filling
macronutrient. Consuming it can keep you feeling full and satisfied, which
supports a healthy body weight (3Trusted Source).
The current recommended dietary allowance (RDA) for protein is set at 0.36
grams of protein per pound of your body weight (0.8 grams per kg). Keep in
mind that this reflects the minimum amount of protein required to meet your
body’s needs (4Trusted Source).

However, most active people, older adults, and people who are pregnant or
breastfeeding require much more than that.

For example, experts suggest that physically active people need 0.54–0.9
grams of protein per pound of body weight (1.2–2 grams per kg) per day
(4Trusted Source).

Fortunately, hitting your protein requirements can be easy if you include

plenty of protein-rich foods in your diet.

Here are 16 delicious foods that are high in protein.

Share on Pinterestskynesher/Getty Images

1. Eggs

Whole eggs are among the most nutritious foods available.

They’re a good source of protein that’s easy to absorb, and they’re also an
excellent source of vitamins, minerals, healthy fats, and antioxidants.

For example, whole eggs are packed with selenium and vitamins B12 and A.
They’re also rich in choline, a nutrient that’s especially important during
pregnancy and breastfeeding because it plays critical roles in growth and
development (5Trusted Source).

Keep in mind that egg whites are almost pure protein, but whole eggs that
include the yolk provide many more nutrients, including vitamins, minerals,
antioxidants, and healthy fats.

If you’re concerned about the cholesterol in egg yolks, it’s important to note
that lots of research has debunked the idea that they’re bad for you.

On the contrary, many studies have shown that whole eggs are incredibly
healthy for most people and may actually help prevent chronic diseases (6).

Protein content

One large egg (50 grams) provides 6.3 grams of protein (5Trusted Source).

2. Almonds
Almonds are a nutritious tree nut rich in essential nutrients like fiber, vitamin
E, manganese, and magnesium (7Trusted Source).

They’re also high in plant-based protein.

Eating almonds may benefit your health in several ways, including by lowering
heart disease risk factors like high LDL (bad) cholesterol and high blood
pressure (8Trusted Source, 9Trusted Source).

Try adding some almonds to plant-based meals, like grain bowls and salads,
for a boost of filling protein and fiber.

If you’re looking to add more nuts to your diet, also consider pistachios and
cashews. Both of these healthy nuts are also packed with protein.

Protein content

One ounce (28.35 grams) of almonds provides 6 grams of protein (7Trusted

Source).

Other high protein nuts include pistachios, which deliver 5.73 grams per 1-
ounce (28.35 gram) serving and cashews, which contain 4.34 grams of
protein per 1-ounce (28.35-gram) serving (8Trusted Source, 9Trusted
Source).

3. Chicken breast

Chicken breast is an excellent choice if you’re trying to bump up your protein

intake. In addition to protein, chicken provides a variety of B vitamins, plus
minerals like zinc and selenium (10Trusted Source).

Chicken breast is also very versatile and easy to cook. It can taste delicious in
a wide range of dishes.

Try adding sliced chicken breast to salads, stir-fries, and soups to make these
dishes more filling.

Protein content

One half of a chicken breast (86 grams) provides 26.7 grams of protein
(10Trusted Source).

4. Cottage cheese

Cottage cheese is a type of cheese that is low in fat and calories, yet high in
protein.
It’s rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2),
and various other nutrients (11Trusted Source).

Plus, research suggests that cottage cheese is just as filling as eggs, making
it an excellent choice for a satisfying meal or snack (12Trusted Source).

For example, you can pair it with cut-up fruit for a high protein breakfast on
the go.

Protein content

One cup (226 grams) of cottage cheese provides 28 grams of protein

(11Trusted Source).

Other high protein cheeses include cheddar cheese, which provides 3.96
grams of protein per 17-gram slice, and mozzarella, which provides 6.29
grams of protein per 1 ounce (28.35 grams) (12Trusted Source, 13Trusted
Source).

5. Greek yogurt
Share on PinterestJeff Wasserman/Stocksy

Greek yogurt, also called strained yogurt, is a very thick type of yogurt that’s
high in protein.

It has a creamy texture and is a good source of many nutrients like calcium,
vitamin B12, vitamin A, selenium, and zinc (14Trusted Source).
Its slightly tart flavor pairs well with both sweet and savory dishes, making it a
versatile kitchen ingredient. Try adding Greek yogurt to smoothies, soups,
salad dressings, and baked goods, or just enjoy it with a bit of fruit and a
sprinkle of crushed nuts for crunch.

When you’re buying Greek yogurt, opt for products that have no sugar added.

Protein content

One 7-ounce (200-gram) container provides 19.9 grams (14Trusted Source).

Other yogurt products that are high in protein include unsweetened low fat
yogurt, which provides 11.9 grams of protein per 8-ounce (227-gram)
container, and kefir, which provides 9.21 grams of protein per 1 cup (243 mL)
(15Trusted Source, 16Trusted Source).

6. Milk

Dairy milk contains a little of nearly every nutrient that your body needs.

It’s a good source of high quality protein, and it’s high in vitamins and
minerals, like calcium, phosphorus, and riboflavin (vitamin B2) (17Trusted
Source).
Many people with lactose intolerance can’t tolerate milk and other dairy
products, and they avoid many dairy-containing foods (18Trusted Source).

Fortunately, there’s a variety of lactose-free products now on the market,

including lactose-free milk, cheeses, and yogurts.

Nondairy milk alternatives, like cashew milk and coconut milk, can be a good
substitute for milk in many cases, but they’re usually much lower in protein
and don’t contain the same nutrients.

If you drink dairy milk, including lactose-free milk, it can be a good choice to
increase your protein intake.

Protein content

One cup (246 mL) of dairy milk provides 8.32 grams of protein (17Trusted
Source).

7. Lentils

Lentils are among the richest sources of plant-based protein you can eat,
making them an excellent choice if you’re following a vegetarian or vegan diet.

Plus, they’re loaded with other nutrients too, including fiber, folate,
magnesium, potassium, iron, copper, and manganese (19Trusted Source).
Studies show that people who regularly consume lentils and
other legumes have a lower risk of developing health conditions like heart
disease and fatty liver disease (20Trusted Source, 21Trusted Source).

Protein content

One hundred grams (about 1/2 cup) of cooked lentils provides 9.02 grams of
protein (19Trusted Source).

Other high protein legumes include chickpeas, which provide 7.05 grams of
protein per 100 grams cooked, and black beans, which provide 8.86 grams of
protein 100 grams cooked (22Trusted Source, 23Trusted Source).

8. Lean beef

Lean beef is a rich source of protein. It’s also high in bioavailable iron, zinc,
selenium, and vitamins B12 and B6 (24Trusted Source).

Red meat can be a part of a healthy diet, but it’s best to moderate your intake.
Consuming high amounts of red meat has been linked to a higher risk of
developing certain health conditions, including colorectal cancer (25Trusted
Source).

Try cutting back on red meat and eating plant-based protein, fish, and poultry
more frequently.
Protein content

A 3-ounce (85-gram) serving of lean beef provides 24.6 grams of protein

(24Trusted Source).

9. Fish 

Share on PinterestDavide Illini/Stocksy

Fish is an excellent source of protein and provides a number of important

vitamins and minerals, like iodine, selenium, and vitamin B12 (26Trusted
Source).

People who include a lot of fish in their diet tend to have a lower risk of health
conditions like heart disease and type 2 diabetes (27Trusted
Source, 28Trusted Source).

Plus, fatty fish like salmon and herring are high in omega-3 fats, which have
powerful benefits for your overall health, including supporting heart health
(29Trusted Source).

Protein content
All types of fish are high in protein. For example, half a salmon fillet (124
grams) provides 30.5 grams of protein, while a cod fillet (180 grams) provides
41 grams of protein (30Trusted Source, 31Trusted Source).

10. Quinoa

We think of quinoa as a grain, but it’s actually a seed, which is why it’s
categorized as a pseudocereal. Quinoa is very popular in the wellness world.

It’s rich in fiber, folate, copper, iron, and zinc, and it’s higher in protein than
many grains (32Trusted Source).

Quinoa is often referred to as a complete protein because it contains all nine

of the essential amino acids that your body can’t make on its own. However, it
actually contains insufficient amounts of certain amino acids, like lysine
(33Trusted Source).

For this reason, experts argue that quinoa should be considered a “nearly
complete” protein (33Trusted Source).

This may be of interest to you if you’re following a vegetarian or vegan diet

and looking to make sure you’re getting all nine essential amino acids.

Regardless, quinoa is a good source of protein and is delicious in dishes like

grain bowls, soups, and porridges.
Protein content

One cup (185 grams) of cooked quinoa provides 8 grams of protein

(32Trusted Source).

11. Protein powders

When you’re pressed for time and unable to prepare a meal, protein

powder can come in handy.

You can easily add protein powders like whey and pea protein to shakes,
smoothies, energy balls, yogurt, and more to increase the protein and fullness
factor.

There’s a protein powder for nearly every taste preference and dietary
restriction.

Pea protein and whey protein are both excellent choices for those looking for
a convenient way to increase their protein intake.

Protein content
Whey protein powder provides about 16.6 grams of protein per scoop (28.6
grams), while pea protein provides 15 grams of protein per scoop (20 grams)
(34Trusted Source, 35Trusted Source).

Note that the protein content per scoop differs between products, even when
the scoop size is the same. Check the label of the products you’re interested
in for their specific protein content.

12. Ezekiel bread

Ezekiel bread is different from most other breads.

It’s made of organic and sprouted whole grains and legumes, including millet,
barley, spelt, wheat, soybeans, and lentils.

Compared with other breads, like white bread, Ezekiel bread is high in protein,
fiber, and various important nutrients.

Try making a protein-rich sandwich by topping Ezekiel bread with turkey,

lettuce, tomato, and a bit of hummus.

Protein content
One slice (60 grams) of Ezekiel bread provides 6 grams of protein (36).

13. Pumpkin seeds

Share on PinterestWestend61/Getty Images

Pumpkin seeds are incredibly delicious and highly nutritious.

For example, they’re a great source of minerals like iron, phosphorus,

magnesium, and zinc. Plus, they’re loaded with plant-based protein and fiber
(37Trusted Source).

Try adding pumpkin seeds to salads, baked goods, oatmeal, or yogurt, or mix
them with unsweetened dried fruit and almonds for a convenient snack.

Protein content

A 1/4 cup (29.5 grams) of pumpkin seeds provides 8.8 grams of protein
(37Trusted Source).
Other high protein seeds include sunflower seeds, which provide 7.25 grams
per 1/4-cup (35-gram) serving, and flax seeds, which provide 7.5 grams of
protein per 1/4-cup (42-gram) serving (38Trusted Source, 39Trusted Source).

14. Turkey breast

Turkey breast is similar to chicken breast in many ways.

It consists mostly of protein, with very little fat and a low number of calories.
It’s also high in a number of vitamins and minerals, including selenium, zinc,
and vitamins B12 and B6 (40Trusted Source).

Turkey breast is delicious on salads and sandwiches, and you can also add it
to soups and grain dishes to increase the protein content of your meals.

Protein content

A 3-ounce (85-gram) serving of turkey provides 25.6 grams of protein

(40Trusted Source).

15. Shellfish
Shellfish, including shrimp, oysters, clams, and scallops are excellent sources
of protein.

Plus, shellfish contain healthy fats and a number of vitamins and minerals,
including selenium, zinc, vitamin B12, and iron (41Trusted Source).

All types of shellfish are high in protein. You can enjoy them in recipes like
salads, pastas, and stir-fries.

Protein content

A 3-ounce (85-gram) serving of cooked clams provides 21.8 grams of protein,

while the same serving of shrimp provides 20.4 grams of protein (41Trusted
Source).

16. Peanuts and peanut butter

Share on PinterestGabriel Bucataru/Stocksy

Although people commonly think of peanuts as nuts, they’re actually legumes.

Peanuts and peanut butter are packed with nutrients, like protein, folate,

magnesium, and vitamin E (42Trusted Source).
Eating peanuts and peanut butter may help make you feel full due to their
high protein content. In fact, studies show that adding peanut butter to a high
carb meal may help reduce blood sugar spikes after the meal (43Trusted
Source).

For example, putting peanut butter on a slice of bread can help you feel more
satisfied and may help keep your blood sugar more stable after you eat.

Protein content

A 1-ounce (28.35-gram) serving of peanuts provides 7.31 grams of protein,

while a 2-tablespoon (32-gram) serving of smooth peanut butter provides 7.2
grams of protein (42Trusted Source, 44Trusted Source).

The bottom line

Getting enough protein on a daily basis is essential for health.

People’s protein needs vary. However, experts recommend most active

people consume 0.54–0.9 grams of protein per pound of their body weight
(1.2–2 grams per kg) per day (4Trusted Source).

https://www.healthline.com/nutrition/high-protein-foods#TOC_TITLE_HDR_6