38 high-protein foods

There is a wide range of high-protein foods. These 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 0.8 grams (g) of protein per kilogram of body weight (or 0.36 g per pound of body weight). However, an individual’s protein goals may vary depending on physical activity level and medical history.

The following are some of the best high protein foods that a person can consume.

1. Salmon

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.

100 g of salmon fillet contains

2. Chicken breast

Chicken breast is a lean source of protein. When served without skin, the majority of its calories come directly from protein.

A 100 g skinless chicken breast provides around

3. Beef

Beef offers high amounts of protein per serving. A 100 g serving of ground beef contains about

There is a range of different types of beef to choose from. It is best to choose lean beef as much as possible to help limit intake of saturated fats to no more than

4. Tuna

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

100 g of drained, canned tuna contains around

5. Bison

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.

100 g of bison contains around

6. Pork

Lean pork is a good source of protein. Pork roasts and tenderloin are good choices for meals. People should avoid processed pork products such as bacon because they are higher in saturated fat and sodium.

One 100 g serving of pork contains

7. Turkey

Turkey is a popular lean protein source. Cooked turkey breast can provide about

8. Halibut

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 suitable for people following a vegetarian diet.

9. Eggs

Eggs are an excellent source of protein, nutrients, and healthful fats, with 100 g containing about

10. Greek yogurt

Plain, low-fat Greek yogurt packs as much as

11. Cottage cheese

Cottage cheese is a dairy product that has an abundance of protein. It also offers a healthful serving of calcium and other nutrients.

A 100 g serving of cottage cheese contains around

12. Milk

Cow’s milk is an excellent source of protein for people who can tolerate drinking milk. A 1 cup (244 g) serving of milk contains

13. Nut butters

Nut butters, including peanut butter and almond butter, are another quick and easy way to add protein to the diet.

The amount of protein per serving can depend on the type of nut butter.

14. Whey protein powder

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 can add a substantial amount of protein to a person’s diet.

Below are some examples of high protein foods that are suitable for people following a vegan diet.

15. Tofu

Tofu is a popular plant-based protein source. It contains around

16. Tempeh

Tempeh comes from soybeans, like tofu. However, it has a higher protein count than tofu, offering about

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

17. Peas

Peas are high in protein, fiber, and other nutrients. Frozen peas are inexpensive, easy to find, and suitable in a lot of recipes.

Cooked green peas offer about

18. Chickpeas

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

100 g of dry chickpeas contains around

19. Quinoa

Quinoa is one of the only complete sources of vegetarian protein. 100 g of quinoa contains around

It contains all nine essential amino acids, making it an excellent choice for vegetarians, vegans, and those who do not eat a lot of protein from animal sources.

20. Lentils

Lentils pack a hefty dose of plant protein and fiber. They are very affordable and may promote heart health.

100 g of cooked lentils contains around

21. Black beans

Black beans can be an inexpensive source of protein. A person can prepare black beans in various ways, making them a very versatile ingredient when preparing meals.

100 g of black beans contains around

22. Lima beans

Lima beans can add variety to types of salad, stir fry, and rice bowls. A 100 g serving of canned lima beans provides about

23. Broccoli

Broccoli is higher in protein than many other vegetables. It is not a high protein food on its own, but a person might choose it over other vegetables if they are prioritizing protein intake.

100 g of chopped raw broccoli has around

24. Cauliflower

Like broccoli, cauliflower offers a lot of protein compared to its low calorie count. 100 g of chopped cauliflower has 25 calories and

25. Chinese cabbage

Also known as napa cabbage, Chinese cabbage is a vegetable that is full of antioxidants.

While it is not as high in protein as some other sources, 100 g of cooked napa cabbage adds

26. Artichokes

Artichokes are high in fiber and offer a good amount of protein. 100 g of artichokes provides about

27. Asparagus

Asparagus gets over one-quarter of its calories from protein. It is also full of nutrients, including B vitamins, and is low in carbohydrates.

This vegetable provides about

28. Brussels sprouts

Brussels sprouts are a good source of protein, fiber, and vitamins. 100 g contains around

29. Oats

Oats offer about

30. Hemp seeds

People can use hemp seeds in salads as a substitute for croutons. Hemp seeds offer

31. Pumpkin seeds

Pumpkin seeds are full of protein and minerals, such as magnesium and selenium.

100 g of pumpkin seeds contains

32. Chia seeds

This tiny seed packs around

People following a vegan diet often use chia seeds as an egg substitute, and many people enjoy adding them to smoothies or salads for extra health benefits.

33. Avocado

Avocados not only contain protein and unsaturated fat but also good levels of fiber and nutrients, such as potassium.

Avocado contains

34. Guava

Guava is a small tropical fruit with a sweet flavor. Guava is one of the most protein-rich fruits available, with about

35. Almonds

Nuts are an excellent source of healthy fats. They make a calorie-dense, protein-rich snack that can help you stay full for longer.

100 g of almonds contains

36. Pistachios

Pistachios contain a big serving of protein while also being lower in calories compared to many other nuts. 100 g of pistachios contains

37. Spirulina

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

100 g of spirulina contains around

38. Spelt

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

Spelt flour contains

There are many potential sources of protein. Many protein sources offer additional nutrients that benefit overall health.

Aiming for a balanced diet with a variety of protein sources can help a person maximize healthy fats, vitamins, minerals, and fiber.