High Protein Foods 16 Foods For High Protein Meals

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NUTRITION $ Evidence Based

16 Delicious High
Protein Foods
Medically reviewed by Imashi
Fernando, MS, RDN, CDCES — By
Jillian Kubala, MS, RD and Kris
Gunnars, BSc — Updated on
October 18, 2023

Eggs Almonds Chicken breast


Cottage cheese Greek yogurt
Milk Lentils Lean beef Fish
Quinoa Protein powders
Ezekiel bread Pumpkin seeds
Turkey breast Shellfish Peanuts
FAQ Summary

5 Delicious High Protein


! Foods to Eat
Getting enough protein daily
is essential for your overall
health. Healthy protein
sources include eggs, nuts,
lean meats, fish, dairy, and
certain grains.

Proteins are a large category of


molecules that support cell structure,
immune function, movement,
chemical reactions, hormone
synthesis, and more. They’re all
made up of tiny building blocks
called amino acids. Nine of these are
essential–meaning your body needs
them but can’t make them on its own,
so you need to get them in your diet
(1 !, 2 !).

Not only is protein essential for your


health but consuming it can keep you
feeling full and satisfied, which
supports a healthy body weight (3 !).

The recommended dietary allowance


(RDA) for protein is set at 0.36 grams
(g) of protein per pound of your body
weight (0.8 g per kilogram).
Remember that this reflects the
minimum protein required to meet
your body’s needs (4 !).

Here are 16 delicious foods that are


high in protein.

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1. Eggs
Whole eggs are a good source of
protein that’s easy to absorb, and
they’re also an excellent source of
vitamins, minerals, healthy fats, and
antioxidants (5 !).

Remember 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.

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Protein content
NUTRITION Special Diets Healthy Eatin
One large egg (50 g)
provides 6.3 g of protein
(5 !).

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2. Almonds
Almonds are a nutritious tree nut rich
in essential nutrients like fiber,
vitamin E, manganese, and
magnesium. They’re also high in
plant-based protein. (6 !)

Eating almonds may benefit your


health in several ways, including
lowering heart disease risk factors
like high LDL (bad) cholesterol and
high blood pressure (7 !).

Protein content

One ounce (28.35 g) of


almonds provides 6 g of
protein (7 !).

Other high protein nuts


include pistachios, which
deliver 5.73 g per 1-ounce
(28.35 g) serving and
cashews, which contain 4.34
g of protein per 1-ounce
(28.35-g) serving (8 !, 9 !).

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3. Chicken breast
Chicken breast is an excellent choice
if you’re trying to increase your
protein intake. In addition to protein,
chicken provides a variety of B
vitamins, plus minerals like zinc and
selenium (10 !).

Protein content

One half of a chicken breast


(86 g) provides 26.7 g of
protein (10 !).

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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 (11 !).

Protein content

One cup (226 g) of cottage


cheese provides 28 g of
protein (11 !).

Other high protein cheeses


include cheddar cheese,
which provides 3.96 g of
protein per 17-g slice, and
mozzarella, which provides
6.29 g of protein per 1 ounce
(28.35 g) (12 !, 13 !).

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5. Greek yogurt
Greek yogurt, also called strained
yogurt, is a very thick type of yogurt
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 (14 !).

Protein content

One 7-ounce (200-g)


container provides 19.9 g
(14 !).

Other yogurt products that


are high in protein include
unsweetened low fat yogurt,
which provides 11.9 g of
protein per 8-ounce (227-g)
container, and kefir, which
provides 9.21 g of protein per
1 cup (243 mL) (15 !, 16 !).

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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) (17 !).

Many people with lactose intolerance


can’t tolerate milk and other dairy
products, and they avoid many dairy-
containing foods (18 !).

Protein content

One cup (246 mL) of dairy


milk provides 8.32 g of
protein (17 !).

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7. Lentils
Lentils are among the richest sources
of plant-based protein, making them
an excellent choice if you follow a
vegetarian or vegan diet.

Plus, they’re loaded with other


nutrients, too, including fiber, folate,
magnesium, potassium, iron, copper,
and manganese (19 !).

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
(20 !, 21 !).

Protein content

100 g (about 1/2 cup) of


cooked lentils provides 9.02
g of protein (19 !).

Other high-protein legumes


include chickpeas, which
provide 7.05 g of protein per
100 g cooked, and black
beans, which provide 8.86 g
of protein per 100 g cooked
(22 !, 23 !).

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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
(24 !).

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 (25 !).

Try cutting back on red meat and


eating plant-based protein, fish, and
poultry more frequently.

Protein content

A 3-ounce (85-g) serving of


lean beef provides 24.6 g of
protein (24 !).

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9. Fish
Fish is an excellent source of protein
and provides several important
vitamins and minerals, like iodine,
selenium, and vitamin B12 (26 !).

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. 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
(27 !, 28 !, 29 !).

Protein content

All types of fish are high in


protein. For example, half a
salmon fillet (124 g) provides
30.5 g of protein, while a cod
fillet (180 g) provides 41 g of
protein (30 !, 31 !).

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10. Quinoa
Quinoa is rich in fiber, folate, copper,
iron, and zinc, and it’s higher in
protein than many grains (32 !).

Quinoa is often referred to as a


complete protein because it contains
all nine essential amino acids that
your body can’t make on its own.
However, it actually contains
insufficient amounts of certain amino
acids, like leucine (33 !).

Protein content

One cup (185 g) of cooked


quinoa provides 8 g of
protein (32 !).

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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.

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)
(34 !, 35 !).

Note that the protein content


per scoop differs between
products, even when the
scoop size is the same.

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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.

Protein content

One slice (50 g) of Ezekiel


bread provides 6 g of protein
(36).

However, remember that the


exact nutritional content of
Ezekiel bread will vary
between products.

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13. Pumpkin seeds


Pumpkin seeds are a great source of
minerals like iron, phosphorus,
magnesium, and zinc. Plus, they’re
loaded with plant-based protein and
fiber (37 !).

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 g) of pumpkin


seeds provides 8.8 g of
protein (37 !).

Other high protein seeds


include sunflower seeds,
which provide 7.25 g per 1/4-
cup (35-g) serving, and flax
seeds, which provide 7.5 g of
protein per 1/4-cup (42-g)
serving (38 !, 39 !).

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