Getting enough protein each day is crucial for maintaining good health. Excellent sources of protein include eggs, nuts, lean meats, fish, dairy products, and certain grains.
Proteins are a diverse group of molecules that play vital roles in supporting cell structure, boosting immune function, facilitating movement, enabling chemical reactions, synthesizing hormones, and more. They are composed of smaller components known as amino acids, nine of which are essential—your body needs them but cannot produce them on its own, so they must come from your diet.
In addition to being vital for overall health, protein also helps you feel full and satisfied, which can assist in maintaining a healthy body weight.
The recommended dietary allowance (RDA) for protein is 0.36 grams per pound of body weight (or 0.8 grams per kilogram). Keep in mind that this is the minimum amount needed to meet your body's requirements.
Here are 16 delicious, protein-rich foods to consider.
1. Chicken Breast
- Protein Content: 31g per 100g (3.5 oz).
- Details: Chicken breast is one of the leanest sources of protein, making it a staple in many diets. It's versatile and can be grilled, baked, or sautéed, and is perfect for salads, sandwiches, or main dishes. It’s low in fat, which makes it a good option for those watching their calorie intake.
2. Turkey
- Protein Content: 29g per 100g (3.5 oz).
- Details: Turkey is another lean meat option rich in protein. It’s a popular choice for holiday meals but can be enjoyed year-round. Turkey breast is lower in fat than darker cuts, and ground turkey makes a great alternative to ground beef.
3. Eggs
- Protein Content: 6g per large egg.
- Details: Eggs are a complete protein, meaning they contain all nine essential amino acids. They’re incredibly versatile — you can boil, scramble, poach, or fry them. Eggs are also a good source of vitamins and minerals, like B12 and selenium.
4. Greek Yogurt
- Protein Content: 10g per 100g (3.5 oz).
- Details: Greek yogurt is thicker and creamier than regular yogurt because it’s strained to remove whey, making it higher in protein. It’s great for breakfast, snacks, or as a base for smoothies. It’s also a good source of calcium and probiotics.
5. Cottage Cheese
- Protein Content: 11g per 100g (3.5 oz).
- Details: Cottage cheese is a curd cheese that’s high in protein and low in fat. It’s a popular choice for those looking to increase protein intake without consuming too many calories. It can be eaten on its own, with fruit, or mixed into salads.
6. Tuna
- Protein Content: 30g per 100g (3.5 oz).
- Details: Tuna is an excellent source of protein and is rich in omega-3 fatty acids, which support heart health. Canned tuna is convenient for quick meals like sandwiches or salads, while fresh tuna can be grilled or seared.
7. Salmon
- Protein Content: 25g per 100g (3.5 oz).
- Details: Salmon is not only high in protein but also loaded with healthy fats, particularly omega-3 fatty acids. These fats are beneficial for heart and brain health. Salmon can be grilled, baked, or smoked, and pairs well with vegetables or grains.
8. Tofu
- Protein Content: 8g per 100g (3.5 oz).
- Details: Tofu is a plant-based protein made from soybeans. It’s a staple in vegetarian and vegan diets due to its high protein content. Tofu absorbs flavors well, making it versatile for stir-fries, soups, and even grilling.
9. Lentils
- Protein Content: 9g per 100g (3.5 oz) cooked.
- Details: Lentils are legumes that are high in protein and fiber. They’re also a good source of iron and folate. Lentils are often used in soups, stews, and salads and come in various types, including green, brown, and red.
10. Quinoa
- Protein Content: 8g per cup cooked (185g).
- Details: Quinoa is a grain-like seed that is a complete protein. It’s also high in fiber and contains important minerals like magnesium and iron. Quinoa makes a great side dish, salad base, or can be used in place of rice or pasta.
11. Chickpeas
- Protein Content: 19g per 100g (3.5 oz) cooked.
- Details: Chickpeas, also known as garbanzo beans, are a rich source of plant-based protein. They’re popular in Middle Eastern dishes like hummus and can be used in soups, stews, or salads. They’re also high in fiber, which promotes digestive health.
12. Edamame
- Protein Content: 11g per 100g (3.5 oz).
- Details: Edamame are young, green soybeans that are typically boiled or steamed. They’re high in protein and fiber, and also provide essential vitamins and minerals like folate, vitamin K, and manganese. They make a nutritious snack or appetizer.
13. Beef
- Protein Content: 26g per 100g (3.5 oz).
- Details: Beef is a rich source of high-quality protein as well as essential nutrients like iron, zinc, and vitamin B12. Lean cuts of beef, such as sirloin or tenderloin, are lower in fat and healthier for regular consumption.
14. Pork
- Protein Content: 25g per 100g (3.5 oz).
- Details: Pork provides a good amount of protein and nutrients like thiamine, selenium, and phosphorus. Lean cuts like pork loin are lower in fat and make a healthier option. Pork can be grilled, baked, or used in stir-fries.
15. Milk
- Protein Content: 3.4g per 100g (3.5 oz).
- Details: Milk is a traditional source of protein, calcium, and vitamins like B12 and D. It’s often consumed as a beverage or added to cereals, smoothies, or cooking. Dairy alternatives, like soy milk, can also be high in protein.
16. Protein Powders
- Protein Content: Varies by type, typically 20-30g per serving.
- Details: Protein powders are a convenient way to increase your protein intake, especially post-workout. They come in various forms, including whey, casein, and plant-based options like pea, hemp, or brown rice protein. They can be mixed into shakes, smoothies, or even baked goods.