Thirty-nine diverse sources of substantial protein

There exists an extensive array of foods rich in protein. These protein-packed items encompass various types of fruits, vegetables, dairy items, meats, seeds, and more.

Consuming protein-rich food offers numerous advantages such as muscle development and the sensation of being full after eating. While eating an excessive amount of protein may be advantageous, maintaining a balanced diet is crucial for overall health.

Protein is a vital nutrient responsible for many bodily functions, acting as the building blocks for cells and assisting in preserving muscle mass. A typical adult should aim to consume at least 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound of body weight). However, an individual's protein requirements may vary depending on their physical activity level and medical history.

Since protein stimulates feelings of fullness, some individuals opt for high-protein diets when trying to lose weight.

The following are several high-protein food options:

High-Protein Food Options

1. Salmon

Salmon, being a fatty fish, is abundant in omega-3 fatty acids. It also serves as an excellent protein source and can contribute to a stronger sense of satisfaction during meals.

A 178-gram salmon fillet provides approximately 33 grams of protein.

2. Chicken Breast

Chicken breast is a lean source of protein, with the majority of its calories coming from protein when served without skin. A 100-gram skinless chicken breast provides approximately 27 grams of protein.

3. Beef

Beef is a protein-rich food, offering substantial amounts per serving. A 3-ounce (85-gram) serving of ground beef contains around 22 grams of protein.

Various types of beef are available, but it's best to choose lean beef as often as possible to minimize intake of saturated fats and maintain optimal heart health.

4. Tuna

Tuna is an excellent and widely available source of protein. It also boasts heart-healthy unsaturated fatty acids.

One 107-gram can of tuna provides around 25 grams of protein.

Canned tuna is a valuable pantry staple, offering convenience and affordability compared to other animal protein sources.

5. Bison

Bison meat offers a substantial source of protein. It's a lean meat, with lower fat content than beef. Bison is becoming increasingly accessible, and some individuals use it as a substitute for beef.

One 85-gram serving of bison provides approximately 22 grams of protein.

6. Pork

Lean pork is a decent source of protein. Pork roasts and tenderloin are good choices for meals. Avoid processed pork products such as bacon, as they contain high levels of saturated fat and sodium.

One 113-gram serving of pork provides around 21 grams of protein.

7. Turkey

Turkey provides an ample amount of protein. Cooked turkey breast delivers approximately 25 grams of protein per 85-gram serving.

8. Halibut

Halibut is a type of white fish that provides an excellent source of protein, with around 39 grams of protein in half a fillet (159 grams).

Vegetarian High-Protein Food Options

Below are some high-protein food options suited for individuals following a vegetarian diet:

9. Eggs

Eggs are an excellent source of protein, nutrients, and healthful fats, with 1 large egg providing around 6 grams of protein.

They are incredibly versatile, allowing preparation in various ways, such as boiled, scrambled, or poached. Eggs can be incorporated into various dishes, such as stir-fries, soups, and sandwiches, for a protein boost.

A hard-boiled egg makes for a convenient high-protein snack.

Not every vegetarian diet includes eggs. A lacto-ovo-vegetarian diet includes eggs and dairy.

10. Greek Yogurt

Plain, low-fat Greek yogurt boasts around 17 grams of protein in a 200-gram serving.

Flavored Greek yogurts often contain a high amount of added sugar, so it's essential to read the nutrition label. For a protein-packed breakfast or snack with no added sugars, opt for plain Greek yogurt and top with your favorite fruits, nuts, and seeds.

11. Cottage Cheese

Cottage cheese is a dairy product rich in protein, providing around 15 grams of protein in a 113-gram serving. It also offers a generous helping of calcium and other nutrients.

12. Milk

Cow's milk is an excellent source of protein for people who can tolerate dairy products. One cup (244 grams) of milk contains approximately 8 grams of protein.

13. Nut Butters

Nut butters, such as peanut butter and almond butter, serve as a quick and easy method to add protein to your diet. Use 1-2 tablespoons of nut butter on whole grain toast, in a smoothie, or as a dip for apple slices and fresh vegetable sticks for a protein boost. The amount of protein per serving can vary based on the type of nut butter.

14. Whey Protein Powder

Whey protein powder is a popular supplement among bodybuilders and athletes looking to increase muscle mass and strength. This powder is made from proteins found in the liquid part of milk, which are left over during cheese production. It can significantly augment protein intake in your diet.

It is crucial to read the nutrition labels, as whey proteins often include high levels of added sugar and sweeteners. The nutrition labels can also provide insight into the specific protein content in the whey protein powder.

Here are some economical protein sources suitable for individuals on a vegan diet:

15. Black beans

Black beans can provide an affordable source of protein. They can be prepared in various ways, making them a versatile option for meal preparation.

A cup (172 g) of black beans contains around 15.2 g of protein.

16. Lima beans

Lima beans can add variety to salads, stir-fries, and rice bowls. A 1-cup (241 g) serving of canned lima beans provides about 7.9 g of protein.

17. Broccoli

Broccoli is richer in protein than many other vegetables. While it may not be a high protein food on its own, it could be chosen over other vegetables if protein intake is a priority.

One cup (91 g) of chopped raw broccoli has around 3.1 g of protein and provides a variety of nutrients such as folate and potassium. This vegetable is also low in calories, with around 31 calories per cup.

18. Cauliflower

Like broccoli, cauliflower has more protein compared to its low calorie count. One cup (107 g) of chopped cauliflower has 25 calories and 2.2 g of protein.

19. Chinese cabbage

Also known as napa cabbage, Chinese cabbage is a vegetable rich in antioxidants.

While it is not as high in protein as some other sources, 1 cup (109 g) of cooked napa cabbage provides around 2 g of protein.

20. Oats

Oats offer about 6 g of protein per cup (81 g). They are also a source of complex carbohydrates. Raw oats are quickly prepared as oatmeal and can be flavored with various healthy foods, like fruits and nuts.

People should pay close attention to the label for instant and prepared oatmeal, as these often contain high amounts of added sugars or sweeteners.

21. Tempeh

Tempeh comes from soybeans, much like tofu. However, it has a higher protein count than tofu, offering around 15.1 g of protein per 100 g.

A person can typically find tempeh in the refrigerated produce section at the grocery store, often next to the tofu.

22. Spirulina

Spirulina is a type of bacteria that grows in both fresh and salt waters. It provides a variety of nutrients and protein from a small amount of its powdered form.

One cup (112 g) of spirulina contains around 8 g of protein.

A person can add powdered spirulina to smoothies, salads, soups, and baked goods. Spirulina is also available in tablet form as a dietary supplement.

23. Hemp seeds

People can use hemp seeds as a substitute for croutons in salads. Hemp seeds offer around 9.4 g of protein per 3 tablespoons (30 g). They are relatively easy to find in most grocery stores but can be pricey.

24. Sun-dried tomatoes

Sun-dried tomatoes are a fantastic addition to various dishes and are widely available. They provide protein, in addition to extra nutrients and fiber.

One cup (54 g) of sun-dried tomatoes contains about 2 g of protein, although it's unlikely that a single meal or snack will contain this much.

25. Guava

Guava is a small tropical fruit with a sweet taste. Guava is one of the most protein-rich fruits available, offering around 2 g of protein per cup (165 g). It also provides additional nutrients, such as vitamin C.

26. Artichokes

Artichokes are rich in fiber and offer a good amount of protein. Half a cup of cooked artichoke hearts (84 g) provides about 2 g of protein.

This vegetable is highly versatile and can be used in various recipes. Fresh artichokes and canned artichoke hearts are widely available in most grocery stores.

27. Peas

Peas are a good source of protein, fiber, and other nutrients. Frozen peas are affordable, easy to find, and can be used in numerous recipes.

Cooked green peas offer around 6 g of protein per half cup (80 g).

28. Chickpeas

Chickpeas are rich in protein and fiber, and are full of nutrients that support heart and bone health.

Some studies have suggested that chickpeas may have a protective effect against certain cancers, such as colon and breast cancer.

29. Quinoa

Quinoa is one of the few complete sources of vegetarian protein. One cup (185 g) of cooked quinoa provides around 8.2 g of protein.

It contains all nine essential amino acids, making it an excellent choice for vegetarians, vegans, and people who don't eat much protein from animal sources.

30. Almonds

Nuts, especially almonds, are an outstanding source of healthy fats. They make a calorie-dense, protein-rich snack that can help keep you feeling full for longer.

A 1-oz serving, which is approximately 23 whole kernels or 28.35 g, contains about 6 g of protein.

To reduce sodium intake, a person can choose unsalted or lightly salted almonds.

31. Lentils

Lentils pack a substantial dose of plant protein and fiber. They are very affordable and may be an excellent source of iron as well.

One cup (198 g) of cooked lentils contains around 18 g of protein.

33. Avocados

Avocados aren't just rich in protein and unsaturated fats, they also provide good amounts of fiber and nutrients like potassium.

A single cup (230 g) of mashed avocado offers approximately.

34. Pistachios

Pistachios provide a generous serving of protein while being relatively lower in calories compared to many other nuts.

A 1-oz (28.35 g) serving of pistachios contains approximately, and a host of other nutrients, including a substantial amount of B-6.

35. Chia seeds

This minuscule seed offers around 2.5g of protein per ounce, along with omega-3s, fiber, and calcium.

People following a vegan diet frequently use chia seeds as a substitute for eggs, and many people enjoy adding them to smoothies or salads for added health benefits.

36. Asparagus

Asparagus derives over a quarter of its calories from protein. It is also packed with nutrients, including B vitamins, and is low in carbohydrates.

This vegetable provides about 4g of protein per 60 g, which is approximately four boiled asparagus spears.

37. Brussels sprouts

Brussels sprouts are a great source of protein, fiber, and vitamins. One cup (88 g) contains approximately.

38. Spelt

Spelt is a type of hulled wheat with a high protein content. It has gained popularity and is often available in specialty flours.

Spelt flour contains around 14.5g of protein per 100 g.

39. Teff

Teff is a grass that is often ground into flour. This gluten-free food has a reasonably high protein content, with around 11g of protein per 100g serving.

Learn more

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Effective methods to incorporate more protein into your diet
Foods to eat on a high-protein diet

Summary

Protein is abundant in various food sources, and many offer additional health benefits. A balanced diet with a variety of protein sources can help maximize healthy fats, vitamins, minerals, and fiber.

A balanced diet that includes multiple protein-rich food sources can help maintain overall health, providing benefits such as muscle development and feelings of fullness.
While salmon, chicken breast, beef, tuna, bison, pork, and turkey are high-protein options for individuals following a non-vegetarian diet, eggs, Greek yogurt, cottage cheese, milk, nut butters, and whey protein powder are suitable for lacto-ovo vegetarians.
For those on a vegan diet, black beans, lima beans, broccoli, cauliflower, Chinese cabbage, oats, tempeh, spirulina, hemp seeds, sun-dried tomatoes, guava, artichokes, peas, chickpeas, quinoa, almonds, lentils, avocados, pistachios, chia seeds, asparagus, Brussels sprouts, spelt, and teff can provide ample protein intake.
Research has suggested that high-protein diets, particularly those rich in plant-based proteins, can be beneficial for individuals with multiple sclerosis, as they may help reduce inflammation and improve neuroprotection.
Ensuring a high-protein diet, especially with plant-based sources, can contribute to a lower calorie intake by keeping individuals feeling full for longer, which may be beneficial for weight loss efforts.