Protein is an essential macronutrient that plays a crucial role in supporting cell structure, immune function, movement, chemical reactions, hormone synthesis, and more.
Consuming adequate protein is not only vital for overall health but can also help keep you feeling full and satisfied, supporting a healthy body weight.
Key Takeaways
- Aim to include a variety of protein-rich foods in your diet, such as eggs, lean meats, fish, dairy, legumes, nuts, and seeds
- The recommended dietary allowance (RDA) for protein is 0.36 grams per pound of body weight (0.8 g per kilogram)
- Consuming protein from both animal and plant-based sources can ensure you get all the essential amino acids your body needs
Here are 16 high-quality protein sources I recommend to my clients.
1. Eggs
Whole eggs are an easily absorbed source of protein and are packed with vitamins, minerals, healthy fats, and antioxidants. While egg whites are almost pure protein, the yolk contains many additional nutrients.
Protein content: One large egg (50 g) provides 6.3 g of protein.
2. Almonds
Almonds are a nutritious tree nut rich in fibre, vitamin E, manganese, magnesium, and plant-based protein. Consuming almonds may help lower heart disease risk factors, such as high LDL cholesterol and blood pressure.
Protein content: One ounce (28.35 g) of almonds provides 6 g of protein.
3. Chicken Breast
Chicken breast is an excellent lean protein source, providing a variety of B vitamins, zinc, and selenium.
Protein content: One half of a chicken breast (86 g) provides 26.7 g of protein.
4. Cottage Cheese
Cottage cheese is a low-fat, low-calorie cheese that is high in protein and rich in calcium, phosphorus, selenium, vitamin B12, and riboflavin (vitamin B2).
Protein content: One cup (226 g) of cottage cheese provides 28 g of protein.
5. Greek Yogurt
Greek yoghurt, or strained yoghurt, is a thick, creamy yoghurt that is high in protein and contains calcium, vitamin B12, vitamin A, selenium, and zinc.
Protein content: One 7-ounce (200-g) container provides 19.9 g of protein.
6. Milk
Dairy milk is a good source of high-quality protein and contains a wide range of essential nutrients, such as calcium, phosphorus, and riboflavin (vitamin B2).
Protein content: One cup (246 mL) of dairy milk provides 8.32 g of protein.
7. Lentils
Lentils are one of the richest plant-based protein sources, making them an excellent choice for vegetarians and vegans. They are also high in fibre, folate, magnesium, potassium, iron, copper, and manganese.
Protein content: 100 g (about 1/2 cup) of cooked lentils provides 9.02 g of protein.
8. Lean Beef
Lean beef is a rich source of protein, bioavailable iron, zinc, selenium, and vitamins B12 and B6. However, it’s best to moderate your intake of red meat, as high consumption has been linked to an increased risk of certain health conditions, such as colorectal cancer.
Protein content: A 3-ounce (85-g) serving of lean beef provides 24.6 g of protein.
9. Fish
Fish is an excellent protein source and provides important vitamins and minerals, such as iodine, selenium, and vitamin B12. Fatty fish like salmon and herring are also high in omega-3 fats, which have powerful benefits for overall health, including heart health.
Protein content: Half a salmon fillet (124 g) provides 30.5 g of protein, while a cod fillet (180 g) provides 41 g of protein.
10. Quinoa
Quinoa is a protein-rich grain that is also high in fibre, folate, copper, iron, and zinc. Although often referred to as a complete protein, quinoa contains insufficient amounts of certain essential amino acids, such as leucine.
Protein content: One cup (185 g) of cooked quinoa provides 8 g of protein.
11. Protein Powders
Protein powders, such as whey and pea protein, can be a convenient way to increase your protein intake when you’re short on time. They can easily be added to shakes, smoothies, energy balls, yoghurt, and more.
Protein content: Whey protein powder provides about 16.6 g of protein per scoop (28.6 g), while pea protein provides 15 g of protein per scoop (20 g).
12. Ezekiel Bread
Ezekiel bread is made from organic, sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans, and lentils. Compared to other bread, Ezekiel bread is higher in protein, fibre, and various important nutrients.
Protein content: One slice (50 g) of Ezekiel bread provides 6 g of protein.
13. Pumpkin Seeds
Pumpkin seeds are a great source of minerals like iron, phosphorus, magnesium, and zinc, as well as plant-based protein and fiber. They can be added to salads, baked goods, oatmeal, yoghurt, or mixed with unsweetened dried fruit and almonds for a convenient snack.
Protein content: A 1/4 cup (29.5 g) of pumpkin seeds provides 8.8 g of protein.
14. Turkey Breast
Turkey breast is a lean protein source that contains very little fat and few calories, along with selenium, zinc, and vitamins B12 and B6.
Protein content: A 3-ounce (85-g) serving of turkey provides 25.6 g of protein.
15. Shellfish
Shellfish, including shrimp, oysters, clams, and scallops, are excellent protein sources and also contain healthy fats and a variety of vitamins and minerals, such as selenium, zinc, vitamin B12, and iron.
Protein content: A 3-ounce (85-g) serving of cooked clams provides 21.8 g of protein, while the same serving of shrimp provides 20.4 g of protein.
16. Peanuts and Peanut Butter
Peanuts and peanut butter are packed with nutrients like protein, folate, magnesium, and vitamin E. Their high protein content can help make you feel full, and studies show that adding peanut butter to a high-carb meal may help reduce blood sugar spikes after the meal.
Protein content: A 1-ounce (28.35-g) serving of peanuts provides 7.31 g of protein, while a 2-tablespoon (32-g) serving of smooth peanut butter provides 7.2 g of protein.
FAQ
- What foods are very high in protein?
Foods that are highest in protein typically include lean meat, poultry, and seafood. However, you can also get protein from eggs, beans, nuts, seeds, and soy products. - How can I get 100-150g of protein a day?
You can reach 100g 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. - How can I eat more protein?
To increase your protein intake, incorporate high-protein foods, such as lean meat, poultry, seafood, dairy products, or eggs, into each meal. You can also eat plant-based protein sources like beans, legumes, nuts, and seeds. - Is it necessary to consume protein immediately after a workout?
While consuming protein after a workout can help support muscle recovery and growth, it’s not necessary to do so immediately. Aim to consume a balanced meal or snack containing protein within a few hours of your workout. - Can consuming too much protein be harmful?
For most healthy individuals, consuming high amounts of protein is generally safe. However, those with pre-existing kidney issues may need to limit their protein intake. Always consult with a healthcare professional before making significant changes to your diet.
