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Oct 18, 2023 · Learn about 16 foods that are high in protein, from eggs and almonds to lentils and fish. Find out how much protein they provide and what other nutrients they offer.
- 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.
- Chicken breast. Chicken breast is a lean source of protein. The majority of its calories come directly from protein when served without skin. A 100 g skinless chicken breast provides around 22.5 g of protein.
- Beef. Beef offers high amounts of protein per serving. A 3-ounce serving (85 g) of ground beef contains about 21.3 g of protein. There is a range of different types of beef to choose from.
- Tuna. Tuna is an excellent and widely available source of protein. It is also a great source of heart healthy unsaturated fatty acids. One can (107 g) of tuna contains around 20.3 g of protein.
- Salmon. “Animal protein sources are the most bioavailable, meaning they have the best absorption and a more complete amino acid profile than plant sources,” says Papanos.
- Greek Yogurt. “Creamy and rich, [Greek yogurt] is packed with protein and is great for breakfast with fruit or as a base for smoothies,” says Jennifer Pallian, a Vancouver-based registered dietitian, food scientist and founder of Foodess, a food blog.
- Chicken. “My favorite high protein food is chicken breast, because it’s lean and provides about 24 grams of protein per 4 ounce serving,” says Evink. In addition to protein, chicken is also rich in several other key nutrients, including phosphorus, vitamin B6 and selenium.
- Lentils. With approximately 18 grams of protein per cooked cup, lentils are an excellent source of plant-based protein. They’re also high in fiber and can be a versatile addition to soups, curries and salads, notes Pallian.
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- Lean Beef. 22 g protein (3-ounce serving) of 93% lean ground beef. 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).
- Chicken. 27 g protein (3-ounce serving) of skinless chicken breast. As a versatile dinner staple that is in many people's rotation, chicken packs a punch in the protein department.
- Salmon. 19 g protein (3-ounce serving) Salmon may be known for its healthy fats that support heart health, but this food contains a hefty portion of protein too.
- Eggs. 6 g protein (1 large egg) 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.
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