High Protein Foods: 18 Best Protein-Rich Foods to Add to Your Diet

Protein is one of the three essential macronutrients your body needs to function properly. Whether you’re looking to build muscle, lose weight, or simply maintain good health, incorporating high protein foods into your diet is crucial for achieving your wellness goals.

Proteins are complex molecules made up of amino acids that play vital roles in nearly every bodily function. From building and repairing tissues to producing enzymes and hormones, protein is fundamental to your health. Your body requires nine essential amino acids that must come from your diet since it cannot produce them on its own.

The current recommended dietary allowance (RDA) for protein is 0.36 grams per pound of body weight (0.8 grams per kilogram). However, many nutrition experts suggest that active individuals may benefit from consuming 0.54-0.9 grams per pound (1.2-2 grams per kilogram) of body weight daily to support optimal health and fitness goals.

Here are 18 delicious and nutritious high protein foods to incorporate into your meal planning.

1. Eggs – Nature’s Perfect Protein Package

Eggs are often considered one of the most complete and bioavailable protein sources available. A single large egg contains approximately 6 grams of high-quality protein along with essential vitamins and minerals.

Whole eggs provide vitamin D, vitamin B12, selenium, and choline, which supports brain health. While egg whites are nearly pure protein, the yolk contains most of the nutrients, including healthy fats and antioxidants like lutein and zeaxanthin that benefit eye health.

Protein content: One large egg provides about 6 grams of protein, with 3.6 grams in the white and 2.7 grams in the yolk.

2. Chicken Breast – Lean Protein Powerhouse

Chicken breast is a staple in many high-protein diets due to its impressive protein content and low fat levels. It’s incredibly versatile and can be prepared in countless ways to prevent meal fatigue.

Beyond protein, chicken breast provides B vitamins (particularly niacin and B6), which are important for energy metabolism. It’s also a good source of selenium, an antioxidant that supports immune function.

Protein content: A 3-ounce (85g) serving of cooked, skinless chicken breast contains approximately 26 grams of protein.

3. Greek Yogurt – Creamy Protein Boost

Greek yogurt stands out from regular yogurt due to its straining process, which removes excess whey and lactose, resulting in a thicker, protein-rich product. This makes it an excellent choice for breakfast or snacks.

Rich in probiotics, Greek yogurt supports digestive health while providing calcium for bone strength. Choose plain, unsweetened varieties to avoid added sugars, and add your own fresh fruit for natural sweetness.

Protein content: A 6-ounce (170g) container of plain, nonfat Greek yogurt contains approximately 17 grams of protein.

4. Cottage Cheese – Budget-Friendly Protein Source

Cottage cheese is an underrated high-protein food that’s low in calories and fat. It’s particularly high in casein protein, which digests slowly and helps keep you feeling full for extended periods.

This dairy product is rich in calcium, phosphorus, and vitamin B12. It makes an excellent base for both sweet and savory dishes, from fruit bowls to salads.

Protein content: One cup (226g) of low-fat cottage cheese provides about 28 grams of protein.

5. Salmon and Fatty Fish – Omega-3 Rich Protein

Salmon and other fatty fish like mackerel, sardines, and herring offer a double benefit: high-quality protein plus heart-healthy omega-3 fatty acids. These essential fats have anti-inflammatory properties and support brain and cardiovascular health.

Fish also provides vitamin D, vitamin B12, selenium, and iodine. Regular fish consumption has been linked to reduced risk of heart disease, diabetes, and cognitive decline.

Protein content: A 3-ounce (85g) serving of cooked salmon contains approximately 22 grams of protein.

6. Lean Beef – Iron-Rich Protein Source

Lean cuts of beef provide high-quality protein along with highly bioavailable iron, which is essential for oxygen transport throughout your body. Beef is also rich in zinc, selenium, and B vitamins, particularly B12.

Choose grass-fed beef when possible, as it tends to have a better omega-3 to omega-6 fatty acid ratio. While red meat can be part of a healthy diet, moderation is key – aim to balance it with plant-based proteins, poultry, and fish.

Protein content: A 3-ounce (85g) serving of lean ground beef (90% lean) provides about 22 grams of protein.

7. Lentils – Plant-Based Protein Champion

Lentils are among the best plant-based protein sources, making them ideal for vegetarians and vegans. They’re also incredibly affordable and have a long shelf life, making them a pantry staple.

Beyond protein, lentils are loaded with fiber, folate, iron, potassium, and magnesium. Studies suggest that regular legume consumption is associated with reduced risk of heart disease, type 2 diabetes, and certain cancers.

Protein content: One cup (198g) of cooked lentils contains approximately 18 grams of protein.

8. Almonds and Almond Butter – Nutritious Snacking

Almonds are nutrient-dense tree nuts that provide protein, healthy monounsaturated fats, and fiber. They’re rich in vitamin E, a powerful antioxidant that protects your cells from damage.

Research indicates that almonds may help lower LDL cholesterol levels and reduce heart disease risk. They also contain magnesium, which supports muscle and nerve function.

Protein content: One ounce (28g) of almonds contains about 6 grams of protein.

9. Quinoa – Complete Plant Protein

Quinoa is technically a seed but is often classified as a whole grain. It’s one of the few plant foods considered a complete protein, containing all nine essential amino acids, though some are in lower amounts.

This ancient grain is also high in fiber, iron, magnesium, and manganese. It’s naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivity.

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

10. Tuna – Convenient Protein Option

Tuna is an excellent source of lean protein that’s convenient and shelf-stable in canned form. It’s particularly high in omega-3 fatty acids, selenium, and vitamin B12.

Choose canned tuna packed in water rather than oil to keep calories lower. Light tuna generally contains less mercury than albacore, making it a safer choice for regular consumption.

Protein content: A 3-ounce (85g) serving of canned tuna contains approximately 20 grams of protein.

11. Turkey Breast – Holiday Protein Year-Round

Turkey breast is exceptionally lean and protein-dense, making it an excellent choice for those watching their calorie intake. It’s rich in selenium, zinc, and B vitamins.

Turkey also contains tryptophan, an amino acid that helps produce serotonin, which may support better mood and sleep quality.

Protein content: A 3-ounce (85g) serving of roasted turkey breast provides approximately 26 grams of protein.

12. Milk – Liquid Protein Boost

Dairy milk is a nutrient-rich beverage that provides high-quality protein along with calcium, phosphorus, and vitamin D. It contains both whey and casein proteins, which are absorbed at different rates.

For those who are lactose intolerant, lactose-free milk or fortified plant-based alternatives like soy milk can provide similar protein benefits.

Protein content: One cup (244ml) of whole milk contains approximately 8 grams of protein.

13. Chickpeas and Hummus – Mediterranean Protein

Chickpeas, also known as garbanzo beans, are versatile legumes that can be enjoyed in salads, stews, or blended into hummus. They’re rich in plant-based protein and fiber, which work together to promote satiety.

These legumes also provide folate, iron, phosphorus, and beneficial plant compounds that may reduce inflammation and improve blood sugar control.

Protein content: One cup (164g) of cooked chickpeas contains approximately 15 grams of protein.

14. Edamame – Soy Protein Snack

Edamame are young soybeans that are harvested before they harden. They’re a complete protein source and provide all essential amino acids your body needs.

Rich in fiber, vitamins, and minerals including vitamin K, folate, and manganese, edamame makes an excellent appetizer or snack. They also contain isoflavones, plant compounds that may have health benefits.

Protein content: One cup (155g) of cooked edamame provides approximately 17 grams of protein.

15. Pumpkin Seeds – Tiny Protein Powerhouses

Pumpkin seeds, also called pepitas, are nutrient-dense seeds that pack impressive amounts of protein, healthy fats, and minerals. They’re particularly high in magnesium, zinc, and iron.

These seeds contain antioxidants and may support heart health and prostate health. Sprinkle them on salads, oatmeal, or yogurt for added crunch and nutrition.

Protein content: One ounce (28g) of pumpkin seeds contains approximately 7 grams of protein.

16. Tofu and Tempeh – Versatile Soy Proteins

Tofu and tempeh are soy-based products that serve as excellent meat alternatives. Tofu is made from condensed soy milk, while tempeh is made from fermented soybeans, giving it a firmer texture and nuttier flavor.

Both are complete proteins and good sources of iron and calcium. Tempeh’s fermentation process may make it easier to digest and increases its nutrient availability.

Protein content: A 3-ounce (85g) serving of firm tofu contains about 8 grams of protein, while tempeh provides approximately 15 grams.

17. Shellfish – Seafood Protein Variety

Shellfish including shrimp, scallops, oysters, and clams are excellent lean protein sources. They’re low in calories yet rich in essential nutrients like selenium, zinc, vitamin B12, and omega-3 fatty acids.

Shellfish also contain unique antioxidants that may support immune function and reduce inflammation. They’re quick to prepare, making them perfect for weeknight meals.

Protein content: A 3-ounce (85g) serving of cooked shrimp contains approximately 20 grams of protein.

18. Protein Powder – Convenient Supplementation

Protein powders offer a convenient way to increase your protein intake, especially for busy individuals or those with higher protein requirements. Options include whey, casein, egg, pea, hemp, and brown rice protein.

Whey protein is rapidly absorbed, making it ideal post-workout, while casein digests slowly, making it suitable before bed. Plant-based options work well for vegans and those with dairy sensitivities.

Protein content: Most protein powder servings provide 20-30 grams of protein per scoop, though amounts vary by brand and type.

Health Benefits of High Protein Foods

Incorporating adequate protein into your diet offers numerous health benefits beyond just building muscle:

Supports Weight Management

Protein is the most satiating macronutrient, meaning it helps you feel fuller longer. This can naturally reduce calorie intake and support weight loss or maintenance efforts. High protein foods also have a higher thermic effect, meaning your body burns more calories digesting protein compared to carbohydrates or fats.

Builds and Maintains Muscle Mass

Protein provides the amino acids necessary for muscle protein synthesis. This is crucial not only for athletes and bodybuilders but for everyone, especially as we age and naturally lose muscle mass. Adequate protein intake combined with resistance training helps preserve and build lean muscle tissue.

Strengthens Bones

Contrary to outdated beliefs, higher protein intake is associated with better bone health and reduced risk of osteoporosis and fractures, particularly in older adults. Protein works synergistically with calcium and other minerals to maintain bone density.

Supports Immune Function

Many components of your immune system are made from protein, including antibodies and immune system cells. Adequate protein intake helps your body fight off infections and recover from illness.

Aids in Recovery and Repair

Your body uses protein to repair damaged tissues and cells. This is especially important after injury, surgery, or intense exercise. Protein also plays a role in wound healing.

How Much Protein Do You Need?

Individual protein needs vary based on factors including age, sex, activity level, and health goals. While the RDA of 0.36 grams per pound (0.8 g/kg) of body weight prevents deficiency, it may not be optimal for everyone.

Here are general guidelines for different populations:

• Sedentary adults: 0.36-0.45 g per pound (0.8-1.0 g/kg) of body weight
• Recreationally active adults: 0.45-0.68 g per pound (1.0-1.5 g/kg) of body weight
• Athletes and highly active individuals: 0.68-0.9 g per pound (1.5-2.0 g/kg) of body weight
• Older adults (65+): 0.54-0.68 g per pound (1.2-1.5 g/kg) of body weight to prevent muscle loss

For example, a 150-pound person who exercises regularly might aim for 68-102 grams of protein daily, while a 200-pound athlete might target 136-180 grams.

Tips for Increasing Your Protein Intake

If you’re struggling to meet your protein goals, try these practical strategies:

Start Your Day with Protein

Include protein-rich foods at breakfast, such as eggs, Greek yogurt, or protein smoothies. Starting your day with protein can help control hunger and reduce cravings throughout the day.

Include Protein at Every Meal

Rather than consuming most of your protein at dinner, distribute it across all meals. This approach optimizes muscle protein synthesis throughout the day.

Choose Protein-Rich Snacks

Swap chips or crackers for high-protein snacks like hard-boiled eggs, Greek yogurt, nuts, cheese, or beef jerky.

Add Protein to Your Favorite Dishes

Boost the protein content of meals by adding chickpeas to salads, nuts to oatmeal, cottage cheese to smoothies, or shredded chicken to pasta dishes.

Consider Protein Powder

When whole food sources aren’t practical, protein powder can help bridge the gap. Add it to smoothies, oatmeal, pancakes, or baked goods.

Can You Eat Too Much Protein?

While protein is essential, it’s possible to consume excessive amounts. Very high protein diets (more than 35% of daily calories from protein) may pose risks for some individuals, particularly those with existing kidney problems.

Excessive protein intake can potentially strain the kidneys, increase calcium loss, and may contribute to dehydration. If you have kidney disease or other health conditions, consult with your healthcare provider about appropriate protein levels for your situation.

For most healthy adults, however, consuming up to 0.9 grams per pound (2 g/kg) of body weight is considered safe and may be beneficial, especially for active individuals.

Animal vs. Plant-Based Proteins

Both animal and plant-based proteins can meet your nutritional needs, though they have some differences:

Animal Proteins

Animal sources like meat, fish, eggs, and dairy are complete proteins, containing all essential amino acids in optimal ratios. They’re also rich in vitamin B12, iron, and zinc, which are more bioavailable than plant sources.

Plant Proteins

Most plant proteins (except quinoa, soy, and hemp) are incomplete, meaning they’re low in one or more essential amino acids. However, combining different plant proteins throughout the day (like beans and rice) provides all necessary amino acids.

Plant proteins come with additional benefits including fiber, antioxidants, and phytonutrients. They’re also generally more environmentally sustainable than animal proteins.

The healthiest approach for many people is including a variety of both animal and plant-based protein sources in their diet.

Frequently Asked Questions

What are the highest protein foods per 100 grams?

The foods with the most protein per 100 grams include chicken breast (31g), tuna (30g), lean beef (26g), salmon (25g), Greek yogurt (10g), and lentils (9g). Protein powders typically contain 70-90 grams per 100 grams.

Are high protein diets safe for weight loss?

Yes, high protein diets can be effective and safe for weight loss in healthy individuals. Protein increases satiety, preserves muscle mass during calorie restriction, and has a higher thermic effect than other macronutrients. However, it’s important to include adequate vegetables, fruits, and whole grains for balanced nutrition.

What are good protein sources for vegetarians?

Excellent vegetarian protein sources include eggs, Greek yogurt, cottage cheese, milk, tofu, tempeh, edamame, lentils, chickpeas, quinoa, nuts, seeds, and protein powder. Combining different plant proteins ensures you get all essential amino acids.

When is the best time to eat protein?

While timing isn’t as critical as once thought, distributing protein throughout the day optimizes muscle protein synthesis. Consuming protein within 2 hours after exercise can support muscle recovery, and including protein at breakfast helps control hunger throughout the day.

Can I build muscle on a plant-based diet?

Yes, it’s entirely possible to build muscle on a plant-based diet by consuming adequate calories and protein from sources like tofu, tempeh, legumes, quinoa, nuts, and seeds. Many successful athletes follow plant-based diets while maintaining impressive muscle mass.

The Bottom Line

Protein is a crucial macronutrient that plays countless roles in maintaining your health, from building and repairing tissues to supporting immune function and helping you feel satisfied after meals.

Fortunately, there’s an abundance of delicious high protein foods to choose from, whether you prefer animal-based or plant-based options. By incorporating a variety of these protein-rich foods into your daily meals, you can easily meet your nutritional needs while enjoying diverse and flavorful dishes.

Remember that individual protein requirements vary based on factors like age, activity level, and health goals. If you’re unsure about your specific protein needs or have health concerns, consult with a registered dietitian or healthcare provider for personalized guidance.

Start by making small changes – add an egg to breakfast, include Greek yogurt as a snack, or incorporate more legumes into your meals. These simple adjustments can significantly boost your protein intake and support your overall health and wellness goals.

Sources:

• National Institutes of Health – Biochemistry, Essential Amino Acids
• PubMed Central – Protein and Amino Acids
• PubMed Central – The role of protein in weight loss and maintenance
• USDA FoodData Central – Nutrition Database
• PubMed Central – Dietary protein and muscle mass
• PubMed Central – Health benefits of almonds
• PubMed Central – Nutritional benefits of fish
• National Institutes of Health – Protein Intake