Getting enough protein daily is vital for your overall well-being. Excellent sources of protein include eggs, nuts, lean meats, fish, dairy products, and some grains.

Proteins are a broad category of molecules that are essential for cell structure, immune function, movement, chemical reactions, hormone production, and more. They are made up of smaller units called amino acids, nine of which are essential. These essential amino acids must be obtained through your diet because your body cannot produce them.

Not only is protein important for your health, but it also helps you feel full and satisfied, which can support a healthy weight.

The recommended dietary allowance (RDA) for protein is 0.36 grams per pound of body weight (or 0.8 grams per kilogram). This figure represents the minimum amount needed to meet your body’s requirements.

Here are 16 delicious foods that are high in protein.

1. Eggs

Whole eggs are an excellent source of protein that your body can easily absorb. They also provide a wealth of vitamins, minerals, healthy fats, and antioxidants. While egg whites are nearly pure protein, the yolk contains many additional nutrients.

Protein content: A large egg (50 g) contains 6.3 g of protein.

2. Almonds

Almonds are a highly nutritious tree nut, rich in essential nutrients such as fiber, vitamin E, manganese, and magnesium, along with a good amount of plant-based protein. Regularly eating almonds may contribute to heart health by lowering LDL (bad) cholesterol and blood pressure.

Protein content: One ounce (28.35 g) of almonds offers 6 g of protein. Other high-protein nuts include pistachios (5.73 g per ounce) and cashews (4.34 g per ounce).

3. Chicken Breast

Chicken breast is an outstanding option for increasing protein intake. It not only provides protein but also offers various B vitamins and essential minerals like zinc and selenium.

Protein content: Half a chicken breast (86 g) contains 26.7 g of protein.

4. Cottage Cheese

Cottage cheese is a low-fat, low-calorie cheese that is notably high in protein. It’s also a great source of calcium, phosphorus, selenium, and vitamin B12.

Protein content: One cup (226 g) of cottage cheese has 28 g of protein. Other high-protein cheeses include cheddar (3.96 g per slice) and mozzarella (6.29 g per ounce).

5. Greek Yogurt

Greek yogurt, or strained yogurt, is thick and creamy, providing a substantial amount of protein along with nutrients like calcium and vitamin B12.

Protein content: A 7-ounce (200-g) container contains 19.9 g of protein. Other high-protein yogurt options include unsweetened low-fat yogurt (11.9 g per 8-ounce container) and kefir (9.21 g per cup).

6. Milk

Dairy milk is a well-rounded source of many nutrients, including high-quality protein and essential vitamins like calcium and riboflavin.

Protein content: One cup (246 mL) of dairy milk provides 8.32 g of protein.

7. Lentils

Lentils are a fantastic plant-based protein source, ideal for vegetarians and vegans. They are also packed with other nutrients such as fiber, folate, and essential minerals.

Protein content: 100 g of cooked lentils contains 9.02 g of protein. Other high-protein legumes include chickpeas (7.05 g per 100 g cooked) and black beans (8.86 g per 100 g cooked).

8. Lean Beef

Lean beef is a robust source of protein and also contains bioavailable iron, zinc, and B vitamins. While red meat can be part of a healthy diet, it’s wise to consume it in moderation due to potential health risks.

Protein content: A 3-ounce (85-g) serving provides 24.6 g of protein.

9. Fish

Fish is a superb protein source, rich in important vitamins and minerals. Diets high in fish are linked to a reduced risk of heart disease and type 2 diabetes.

Protein content: Half a salmon fillet (124 g) contains 30.5 g of protein, while a cod fillet (180 g) provides 41 g.

10. Quinoa

Quinoa is a grain that stands out for its higher protein content and is often considered a complete protein, containing all nine essential amino acids, though it may lack adequate amounts of some.

Protein content: One cup (185 g) of cooked quinoa provides 8 g of protein.

11. Protein Powders

Protein powders are a convenient option for increasing protein intake, especially when time is short. They can be mixed into shakes, smoothies, and various dishes.

Protein content: Whey protein powder offers about 16.6 g per scoop, while pea protein provides 15 g.

12. Ezekiel Bread

Ezekiel bread is unique because it’s made from sprouted whole grains and legumes, resulting in higher protein and nutrient content compared to regular bread.

Protein content: One slice (50 g) provides 6 g of protein.

13. Pumpkin Seeds

Pumpkin seeds are rich in minerals and a good source of plant-based protein and fiber. They can easily be added to salads, baked goods, or enjoyed as a snack.

Protein content: A 1/4 cup (29.5 g) offers 8.8 g of protein. Other high-protein seeds include sunflower seeds (7.25 g per 1/4 cup) and flax seeds (7.5 g per 1/4 cup).

14. Turkey Breast

Turkey breast is primarily composed of protein, with minimal fat and calories, and is rich in essential vitamins and minerals.

Protein content: A 3-ounce (85-g) serving contains 25.6 g of protein.

15. Shellfish

Shellfish, such as shrimp and clams, are excellent sources of protein and contain beneficial fats along with a variety of vitamins and minerals.

Protein content: A 3-ounce (85-g) serving of clams provides 21.8 g of protein, while shrimp has 20.4 g.

16. Peanuts and Peanut Butter

Peanuts and peanut butter are nutrient-dense foods, high in protein, magnesium, and vitamin E. Consuming them may help enhance feelings of fullness and stabilize blood sugar levels.

Protein content: An ounce (28.35 g) of peanuts has 7.31 g of protein, and a 2-tablespoon (32-g) serving of peanut butter contains 7.2 g.

Frequently Asked Questions

What foods are very high in protein?
Lean meats, poultry, seafood, eggs, beans, nuts, seeds, and soy products are all excellent sources of protein.

How can I get 100-150g of protein a day?
You can achieve 100 g of protein daily by incorporating protein-rich foods into each meal, such as Greek yogurt, chicken breast, and salmon. Plant-based options like peanuts, beans, and tofu can also contribute significantly.

How can I eat more protein?
To increase your protein intake, include high-protein foods like lean meats, poultry, seafood, dairy, and eggs in every meal, alongside plant-based sources like beans, legumes, nuts, and seeds.

The Bottom Line

Adequate protein intake is vital for maintaining health. Protein needs vary by individual, but experts generally recommend that active individuals consume between 0.54 and 0.9 grams of protein per pound of body weight daily. Fortunately, there is a wide variety of high-protein options available from both animal and plant sources, making it easier to meet your nutritional goals.