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.

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.

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).

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).

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).

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).

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).

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).

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.

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).

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).

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.

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.

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.

Turkey breast consists mostly of protein, with very little fat and few calories. It also contains several vitamins and minerals, including selenium, zinc, and vitamins B12 and B6 (40).

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 (41).

Peanuts and peanut butter are packed with nutrients like protein, folate, magnesium, and vitamin E (43).

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 (44).

What foods are very high in protein?

Foods that are highest in protein typically include lean meat, poultry, and seafood. But you can also get protein from eggs, beans, nuts, seeds, and soy products.

How can I get 100-150g of protein a day?

You can reach 100g of protein per day by choosing protein-rich food options with each meal. This can include Greek yogurt, chicken breast, and a salmon fillet. Plant-based sources to help reach your goal can include peanuts, beans, and tofu.

How can I eat more protein?

You can increase the amount of protein you eat by eating high protein foods, such as lean meat, poultry, seafood, dairy products, or eggs, at each meal. You can also eat plant-based protein sources such as beans, legumes, nuts, and seeds.

Getting enough protein daily is essential for health.

People’s protein needs vary. However, experts recommend most active people consume 0.54–0.9 g of protein per pound of their body weight (1.2–2 g per kg) per day (4).

Fortunately, there are many high protein foods to choose from, including animal and plant-based sources.


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