To help narrow things down, here are eight of the best protein-containing foods for you to enjoy. Including beef in your diet not only provides your body with high-quality protein but also fuels your body with key nutrients like zinc which plays a role in immunity and iron which shuttles oxygen through your body.

For a satisfying dish that contains beef, try a Skillet Steak with Mushroom Sauce or a cozy Slow-Cooker Beef Stew. As a versatile dinner staple that is in many people's rotation, chicken packs a punch in the protein department.

A simple Baked Lemon-Pepper Chicken or Creamy Parmesan Garlic Mushroom Chicken recipe can be an easy weeknight dinner that includes this important nutrient in a delicious way.

Salmon may be known for its healthy fats that support heart health , but this food contains a hefty portion of protein too. Eating fish at least twice a week also adds variety to your weekly protein rotation. Salmon recipes like our Honey-Garlic Salmon or Walnut-Rosemary Crusted Salmon are a must-try.

Eating eggs is a convenient way to sneak in some high-quality protein. You can enjoy them scrambled or hard-boiled or include them in recipes like a Spinach Omelet and Egg Salad. Check out our egg recipes for more egg-spiration!

For a plant-based protein source that is loved by many, natural peanut butter is the way to go. You can enjoy it in a classic peanut butter and jelly sandwich, use it as an ingredient in a Peanut Dressing , or whip up some Peanut Butter Energy Balls for a quick nosh while on the go.

Not a fan of peanuts or looking for other options? Other nut butters and seed butters also provide comparable amounts of protein.

Pasta is often considered a carb source, but a 2-ounce uncooked serving of classic semolina pasta provides almost as much protein as one large egg! Looking for meatless pairings to go along with your pasta? Our recommendations for plant-based protein toppings for pasta will not disappoint.

Creamy cottage cheese is a natural source of protein that is easy to include in a balanced diet. And using it in recipes like Creamy Spinach Dip and Florentine Lasagna Roll-Ups helps keep the protein content high without the need to add any meat. For the ultimate plant-based protein, turn to hearty lentils.

Not only are they loaded with this key macro, but they are packed with antioxidants, fiber, vitamins and minerals.

Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Power up your protein: Overnight oats are all the rage, but have you tried baked oats?

This version will be your new favorite morning meal. Power up your protein: Cottage cheese tastes great paired with fruit, but you can get creative with it.

Try sneaking it into foods that are otherwise low in protein, like a cottage cheese pancake or topped on toast instead of your go-to avocado.

Which came first: the chicken or the egg? Regardless, this bird is one of the most versatile lean proteins with 25 g in just 4 ounces about the size of your palm. It can stand alone as the base of a dish or it makes a great addition to salads, soups, tacos, quesadillas, grain bowls—you name it!

Harbstreet says chicken thighs are one of her most frequently used proteins for stir-frys, pasta dishes, grilling, salad, or other mixed dishes.

Power up your protein: Sick of your go-to chicken dish? Make things exciting again with one of our high-protein chicken recipes. Each ½ cup serving has 7 g of protein, about calories, and 2 milligrams mg of iron , making them a good option for vegetarians and vegans.

Power up your protein: Spice up the standard black bean with this chipotle pumpkin black bean burger from Sara Haas, a culinary dietitian. This fatty fish serves up more than heart-healthy omega-3 fatty acids. A 3-ounce serving of raw tuna has 20 grams of protein, and one can of cooked tuna has a whopping 33 grams of protein.

Either way, this tasty fish should be top of mind for restaurant ordering or pantry stocking. Power up your protein: Try your hand at making this tuna burger with wasabi slaw from Cape Fear Nutrition at home, or even better, pack a tuna and cheddar wrap for lunch. Tofu is one of the cheapest and most malleable protein ingredients.

Harbstreet says she loves that tofu comes in different varieties. Grab the silken kind and blend into soups or stews for an undetectable protein punch and extra creaminess or the firm varieties to cube up and add to dishes in place of chicken or beef. Craving takeout instead?

This sweet and sticky tofu noodle bowl or spiced tofu tacos will get the job done. Turkey may not get the same love as chicken, but its nutrition profile is pretty darn similar. Power up your protein: Try something simple like this turkey tortilla soup from Teaspoon of Spice, which can be made in batches and frozen for lazy but cozy days.

It serves as the base for vegan sandwiches and makes a nice addition to Buddha bowls, with calories and 16 grams of protein in a 3-ounce serving. Plus, the fermentation process creates good-for-your-gut probiotics.

Power up your protein: Tempeh can serve as the focal point of any vegan dish, so try it in this vegan tempeh burger or throw it into these tempeh lettuce wraps. Just about 1 cup of plain low-fat Greek yogurt has a whopping 20 grams of protein for roughly calories.

Power up your protein: If the taste of plain Greek yogurt is too tangy for your liking, try using it as a replacement for sour cream in savory dishes, mix it into this spinach and yogurt dip , or make your own pita toast with labneh with this recipe from Jackie Newgent, R.

You can also sweeten it yourself by piling fruit on top. Lentils pack quite the nutritional punch, with 9 grams of protein in a ½ cup cooked serving. Power up your protein: Switch things up and use lentils as the base for your grain bowl, toss them onto your salad, blend them into red lentil hummus , or try a more traditional Moroccan lentil soup.

You get 8 grams of protein per 8-ounce serving. Not to mention, nine essential vitamins and minerals, including bone-building calcium and vitamin D. There's a reason that bodybuilder grocery shopping videos always seem to contain several dozen eggs.

These muscle-building treasures contain branched-chain amino acids, omega-3s, and are notoriously low carb. Go ahead, make that ultimate omelet! Whey or casein protein powder - g per scoop.

RTD protein drinks - g per cup. Don't want to bother with powders? Slam a ready-to-drink RTD protein shake post-workout, toss it, and get on with your life. Canned light tuna or "skipjack" offers high protein, omega-3s, and lower mercury than more expensive albacore tuna.

You can also get plenty of micronutrients like iron, B6, selenium, and iodine. Make in a sandwich, a salad, or as a creamy tuna dip. Sockeye salmon - 23 g per 3 oz. Chicken breast may be one of the most versatile proteins in addition to being one of the most popular.

It's low-carb, low-fat, and high in protein, and offers a wide range of vitamins as well as iron and zinc.

One cup grams of black beans also contains over 15 grams of protein On top of containing a good amount of protein, black beans are an excellent source of fiber. One cup grams contains about 15 grams. Top health organizations recommend that women eat 25 grams of fiber per day and that men eat 38 grams per day.

Due to the high amounts of protein and fiber that they contain, black beans make you feel full and are excellent for weight loss.

Moreover, diets rich in beans have been shown to reduce hunger and increase fullness They can be added to dishes like chili, soups and salads to provide a powerful punch of plant-based protein.

Although sardines may not be the most popular food, they are full of protein and important nutrients. One can 92 grams of sardines contains about 23 grams of highly absorbable protein plus many other important nutrients like vitamin D and B12 Since sardines are meant to be consumed whole, bones and all, they are a great source of natural calcium.

Fresh seafood tends to be expensive, but sardines are a great protein choice for people on a budget. In fact, most 3. This mild-flavored cheese comes in a variety of fat percentages and can be used as a filling snack or as an ingredient in many recipes. One cup grams of full-fat cottage cheese provides over 23 grams of protein and only calories The high protein content of cottage cheese makes it an excellent choice for athletes and people looking to build muscle mass.

Plus, studies have shown that protein-rich foods like cottage cheese help keep you feeling full, which may help you lose weight Adding whey protein powder to your diet is a convenient and affordable way to boost your protein intake. Whey protein has been thoroughly researched for its beneficial role in weight loss and its ability to increase muscle mass and strength 25 , 26 , On average, one scoop 28 grams of whey protein powder provides an impressive 20 grams of protein Whey protein powder can be added to smoothies, baked goods and other recipes for an extra dose of protein.

Not only are lentils a highly nutritious and affordable food, but they are also a great source of protein.

They are an amazing source of plant-based protein, with one cup grams providing 18 grams Oats are a hearty, gluten-free grain that is very inexpensive.

They also happen to be much higher in protein than other grains. Oats are high in vitamins and minerals, plus contain a type of soluble fiber called beta-glucan. Studies have shown that foods rich in beta-glucan may help reduce LDL and total cholesterol levels, making oatmeal a great choice for heart health Choosing a bowl of oatmeal for breakfast is a great way to keep your heart healthy while increasing your protein intake.

While amaranth may not be a staple in your pantry, this protein-packed, gluten-free grain deserves a spot in your diet. One cup grams of cooked amaranth provides over 9 grams of protein and is also a great source of folate, manganese, magnesium, phosphorus and iron This nutty-tasting grain works well in various recipes and is easy to prepare.

Amaranth is cooked just like quinoa or rice and can be made into many delicious meals, including breakfast porridge, stuffed peppers or a simple grain salad. Although some people are intolerant of milk and other dairy products , it is an affordable source of highly absorbable protein for those able to digest it.

Milk comes in many fat percentages and is widely available, making it a convenient protein choice. One cup grams of whole milk contains over 8 grams of highly absorbable protein, along with loads of vitamins and minerals It is especially high in the minerals calcium and phosphorus, which help keep bones strong and healthy.

Whole milk also makes an excellent high-calorie, protein-rich ingredient for those who are trying to gain weight and muscle mass.

Pumpkin seeds deliver a massive amount of nutrients in a very small package. Adding these budget-friendly seeds to your diet is a smart and healthy way to increase your protein intake. Just one ounce 28 grams of pumpkin seeds contains 7 grams of protein, making them an excellent choice for a protein-packed snack Along with an impressive amount of protein, pumpkin seeds also contain antioxidants like vitamin E and phenolic acids that help reduce inflammation in the body 35 , Pumpkin seeds make an excellent snack on the go, though they can also be added to oatmeal, salads or homemade granola.

Salmon is one of the healthiest forms of protein that you can eat, though it tends to be expensive. Luckily, salmon comes in a less expensive canned version, making it an affordable and healthy choice of protein that is appropriate for any budget.

A four-ounce gram serving of canned salmon has 26 grams of protein, along with tons of vitamins and minerals. These include B12, vitamin D, selenium and anti-inflammatory omega-3 fatty acids Canned salmon is both a cheap and convenient way to boost the protein and nutrient content of your diet.

Ground turkey is highly nutritious and is usually more affordable than whole turkey breasts. Turkey is a lean, low-calorie meat but is very high in protein and nutrients. In fact, a three-ounce gram serving provides 23 grams of highly absorbable protein and only calories Turkey is also high in B vitamins and the mineral selenium, which acts as a powerful antioxidant in the body and helps reduce inflammation Ground turkey is an adaptable, inexpensive and healthy protein choice that can be used in many recipes.

There are many high-protein foods that are suitable for any diet, preference and budget. Increasing the amount of protein in your diet has many health benefits and may help you feel fuller, lose weight and gain muscle mass.

From peanut butter to canned salmon, there are many sources to choose from. Selecting an affordable food from this list is an excellent way to boost your protein intake.

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This article compares animal and plant proteins. Protein can help reduce hunger and prevent overeating. This is a detailed article about how eating protein for breakfast can help you lose weight. This is a detailed article about whey protein, a type of protein shown to have numerous benefits for muscle mass, strength, fat loss and overall….

While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? However, remember that the exact nutritional content of Ezekiel bread will vary between products.

Pumpkin seeds are a great source of minerals like iron, phosphorus, magnesium , and zinc. Try adding pumpkin seeds to salads, baked goods, oatmeal, or yogurt, or mix them with unsweetened dried fruit and almonds for a convenient snack.

Other high protein seeds include sunflower seeds, which provide 7. 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 A 3-ounce g serving of turkey provides 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 A 3-ounce g serving of cooked clams provides Peanuts and peanut butter are packed with nutrients like protein, folate, magnesium , and vitamin E 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 A 1-ounce 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. You can reach g 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. 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. However, experts recommend most active people consume 0. Fortunately, there are many high protein foods to choose from, including animal and plant-based sources.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Getting enough protein is important for weight loss, muscle mass, and optimal health.

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How Well Do You Sleep? Health Conditions Discover Plan Connect. 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, 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.

Protein content One large egg 50 g provides 6. Was this helpful? Protein content One ounce Chicken breast. Protein content One half of a chicken breast 86 g provides Cottage cheese.

Protein content One cup g of cottage cheese provides 28 g of protein Greek yogurt. Protein content One 7-ounce g container provides Protein content One cup mL of dairy milk provides 8. Lean beef. Protein content A 3-ounce g serving of lean beef provides Protein content All types of fish are high in protein.

Protein content One cup g of cooked quinoa provides 8 g of protein Protein powders. Protein content Whey protein powder provides about Ezekiel bread.

Protein content One slice 50 g of Ezekiel bread provides 6 g of protein Pumpkin seeds.

There is a wide range of foods that are high in protein. High protein foods can include various fruits and vegetables, dairy products, meat, seeds, and more. Eating foods high in protein has many benefits, including muscle building and feeling fuller after eating.

Although eating lots of protein may be beneficial, eating a balanced diet is essential to staying healthy. Protein is an essential nutrient that is important in many bodily functions. It provides the building blocks for cells and helps to maintain muscle mass. Most healthy adults need to consume at least 0.

Because protein promotes a sense of fullness, some people choose to adopt a high protein diet when seeking to lose weight. Salmon is a fatty fish, meaning it is full of omega-3 fatty acids.

Salmon is also an excellent source of protein and can help a person feel more satisfied at meals. One salmon fillet g contains Chicken breast is a lean source of protein. The majority of its calories come directly from protein when served without skin. A g skinless chicken breast provides around Beef offers high amounts of protein per serving.

A 3-ounce serving 85 g of ground beef contains about There is a range of different types of beef to choose from.

Tuna is an excellent and widely available source of protein. It is also a great source of heart healthy unsaturated fatty acids. One can g of tuna contains around Canned tuna is a helpful pantry staple to keep on hand.

It is shelf-stable and relatively affordable compared to many other animal protein sources. Bison meat is another excellent source of protein. Bison is lean meat, offering less fat per serving than beef. Bison is becoming more available, and some people use it as a substitute for beef.

One 3 oz 85 g of bison contains around People should avoid processed pork products such as bacon because they are higher in saturated fat and sodium.

One 4 oz g serving of pork contains around Turkey packs a powerful punch of protein. Cooked turkey breast can provide about Halibut is a type of white fish.

It is an excellent source of lean protein, with around Below are some examples of high protein foods that are suitable for people following a vegetarian diet. Eggs are an excellent source of protein, nutrients, and healthful fats, with 1 large egg containing about 6. They are also incredibly versatile.

A person can prepare eggs in multiple ways such as boiled, scrambled, or poached. A person can incorporate eggs into various dishes such as types of stir fry, soup, and sandwiches for a boost of protein.

Not every vegetarian diet includes eggs. A lacto-ovo-vegetarian diet includes eggs and dairy. Plain, low-fat Greek yogurt packs as much as Flavored Greek yogurts often contain a lot of added sugar, so be sure to read the nutrition label.

For a delicious Greek yogurt breakfast or snack with no added sugars, opt for plain Greek yogurt and top with your favorite fruits, nuts, and seeds. Cottage cheese is a dairy product that has an abundance of protein. It also offers a healthful serving of calcium and other nutrients. A 4 oz g serving of cottage cheese contains around A 1 cup g serving of milk contains 8 g of protein.

Nut butters, including peanut butter and almond butter, are another quick and easy way to add protein to the diet. Use 1—2 tablespoons of nut butter on whole grain toast, in a smoothie, or as a dip for apple slices and fresh veggie sticks for a protein boost.

Whey protein powder is a supplement that is popular among bodybuilders and athletes aiming 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 is essential for people to read the nutrition labels because whey proteins are often full of added sugar and sweeteners. The nutrition labels can also provide information about how much protein is in that particular whey protein powder.

more about the benefits of protein powder. Below are some examples of high protein foods that are suitable for people following a vegan diet. Black beans can be an inexpensive source of protein. A person can prepare black beans in a variety of ways, making them a very versatile ingredient when preparing meals.

One cup g of black beans contains around A dietitian can work with you to make sure you are getting enough protein to meet your unique needs and goals. They can suggest ways to incorporate more plant-based protein foods into your diet. Dietitians consider your lifestyle, culture, health conditions, food skills, budget and preferences to give you personalized guidance.

Most employee benefit plans cover dietitian services. Connect with a dietitian today! Including a variety of protein sources at every meal will help ensure you get enough protein and other important nutrients. Choose plant-based sources of protein more often to promote heart health. Some people need different amounts of protein than the average adult, connect with a dietitian if you have questions about how much protein is best for you.

The Scoop on Soy All About Legumes Sports nutrition: Facts on carbohydrate, fat and protein Family-Friendly One-Week Sample Menu Plan Top 5 Reasons to See a Dietitian.

Dietitians look beyond fads to deliver reliable, life-changing advice. Want to unlock the potential of food? Connect with a dietitian. Home Articles Protein Introduction To Protein And High Protein Foods.

What foods contain protein? How much protein do you need? Making healthy protein food choices Protein foods should be included at every meal.

Enjoy a variety of protein foods to help meet your nutrient needs. Legumes such as beans, lentils , and soy foods like tofu are good sources of protein: Did you grow up in a family where meat took centre stage on the dinner plate? Try nuts and seeds : Nuts, seeds and their butters are good sources of protein and healthy monounsaturated fats.

Eat fish more often: Fish is a good source of protein but even more important — many types of fish are an excellent source of omega-3 fats. For information on fish and mercury risk: Get the reel scoop on fish and mercury Choose lean meats and skinless poultry: When choosing beef, look for well-trimmed eye of round or sirloin, or extra lean ground beef.

Pork tenderloin or loin chops are good pork choices. Remove the skin from chicken or turkey, as the skin is high in saturated fat.

Heart healthy cooking methods include: baking, broiling, grilling, roasting and barbequing. How much proteins do vegetarians need? Need some ideas for getting more plant protein in your diet? This means they contain all the essential amino acids the body needs and are the highest-quality protein sources.

You can also get essential amino acids from plant-based foods. However, most plant-based proteins do not contain all of the needed essential amino acids, and so are called incomplete proteins. If you avoid animal proteins, the best way to ensure you are consuming a healthy mix of amino acids is to enjoy a variety of plant-based proteins through the day.

Foods that are particularly high in protein include:. Lean meats such as chicken, turkey, beef, and pork are excellent sources of high-quality protein as well as important nutrients like iron and zinc. To avoid unhealthy saturated fat, opt for lean or low-fat meat options such as lean ground beef, pork loin, or skinless chicken breasts.

Fish like salmon, tuna, and mackerel are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health. Look for seafood options that are lower in methylmercury, such as salmon, anchovies, and trout. Dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients.

Greek yogurt is a great option, as it is high in protein as well as nutrients such as calcium, vitamins, and minerals. Dairy products can be high in saturated fat, so choose low-fat dairy options and limit the amount of cheese you eat.

Beans, peas, and lentils include kidney beans, pinto beans, white beans, black beans, lima beans, fava beans, soybeans, chickpeas, black-eyed peas, pigeon peas, split peas, lentils, and edamame.

These plant-based foods are excellent sources of protein as well as fiber, folate, potassium, iron, and zinc. Nuts and s eeds include almonds, hazelnuts, walnuts, peanuts, chia seeds, pumpkin seeds, sunflower seeds, and peanut butter.

They are not only rich in protein but also provide healthy fats, vitamins, and minerals. Nuts are high in fat and calories, so be mindful of portion sizes. Eggs contain all of the essential amino acids, making them a complete protein source.

Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants. Quinoa is a plant-based protein source that is also a complete protein. A cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber. Quinoa is also a good source of minerals such as manganese, phosphorus, and copper.

Soy products such as tofu and tempeh are good sources of protein, especially for vegetarians and vegans. One-quarter cup of tofu provides seven grams of protein. For the average adult, the Recommended Dietary Allowance RDA for protein , or the amount you need to meet your basic nutritional requirements and not get sick, is 0.

For a person who weighs 75 kg pounds , that comes to 60 grams of protein per day. To determine your target daily protein intake, you can multiply your weight in pounds by 0.

It's important to keep in mind that your daily protein need is not a fixed number.