Protein is a crucial nutrient for maintaining muscle mass, supporting bodily functions, and promoting a sense of fullness. Whether you’re looking to build muscle, manage your weight, or simply maintain a healthy lifestyle, incorporating high-protein foods into your diet can be highly beneficial. Here are the top 20 high-protein foods to consider:
1. Salmon
Salmon is a fatty fish rich in omega-3 fatty acids and an excellent source of protein. One fillet (178 g) provides about 39.3 g of protein.
2. Chicken Breast
Chicken breast is a lean protein source with approximately 22.5 g of protein per 100 g serving. It’s versatile and low in fat when served skinless.
3. Beef
A 3-ounce (85 g) serving of lean beef offers around 21.3 g of protein. Choose lean cuts to limit saturated fat intake.
4. Tuna
Tuna is a convenient, shelf-stable protein source. One can (107 g) contains approximately 20.3 g of protein.
5. Bison
Bison is leaner than beef, providing about 21.6 g of protein per 3-ounce (85 g) serving.
6. Pork
Lean pork, such as tenderloin, delivers around 19.1 g of protein per 4-ounce (113 g) serving.
7. Turkey
Cooked turkey breast offers a significant protein boost with 25.6 g per 3-ounce (85 g) serving.
8. Halibut
Halibut is a lean white fish with roughly 29.3 g of protein in half a fillet (159 g).
9. Eggs
One large egg contains about 6.3 g of protein and offers a range of nutrients and healthy fats.
10. Greek Yogurt
A 7-ounce (200 g) serving of plain, low-fat Greek yogurt packs up to 19.9 g of protein.
11. Cottage Cheese
Cottage cheese is rich in protein, providing about 12.5 g per 4-ounce (113 g) serving.
12. Milk
One cup (244 g) of cow’s milk delivers around 8 g of protein along with calcium and other nutrients.
13. Black Beans
Black beans are a versatile and affordable protein source, offering about 15.2 g of protein per cup (172 g).
14. Lentils
Lentils provide a plant-based protein punch with 17.9 g per cooked cup (198 g).
15. Quinoa
Quinoa is a complete protein source, offering 8.14 g of protein per cup (185 g) and all nine essential amino acids.
16. Pumpkin Seeds
These seeds contain about 13.7 g of protein per cup (46 g) and are great for snacking or adding to dishes.
17. Chickpeas
Chickpeas are packed with protein and fiber, contributing to heart and bone health. One cup (164 g) contains about 14.5 g of protein.
18. Almonds
A 1-ounce (28.35 g) serving of almonds provides around 6 g of protein and healthy fats.
19. Tempeh
Tempeh, made from fermented soybeans, offers about 20.3 g of protein per 100 g.
20. Oats
Oats provide around 10.7 g of protein per cup (81 g) and are an excellent source of complex carbohydrates.
Conclusion
Including a variety of high-protein foods in your diet can support overall health, muscle maintenance, and weight management. Whether you prefer animal-based or plant-based sources, there are plenty of delicious options to choose from!
