Foods That Are High in Protein

Top 15 Foods That Are High in Protein

Foods that are high in protein should be part of everyday meals because it is essential for your overall health. Proteins can also be used as an energy source, aside from this proteins play so many key roles in the human body that eating enough should be a priority.

Some healthy protein sources include eggs, nuts, lean meats, fish, dairy, and certain grains, so protein is an important part of a healthy diet.


Because proteins are made up of chemical ‘building blocks’ called amino acids. Our body uses amino acids to build and repair muscles and bones and to make hormones and enzymes.

Foods That Are High in Protein

If you are focused on feeling satisfied after eating a meal, supporting your muscle growth, helping your body have strong bones, and powering your immune health, then protein needs to be a part of your plate.


There are a lot of foods in the world that are very high in protein, but we have listed some foods you can try below:

1. Salmon

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Fishes are good sources of protein along with other nutrients for the body. Salmon may be known for its healthy fats that support heart health, but this food contains a hefty portion of protein too.

Eating fish at least twice a week also adds variety to your weekly protein rotation. Salmon recipes like our Honey-Garlic Salmon or Walnut-Rosemary Crusted Salmon are a must-try.

2. Eggs

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Generally, eggs are known to be a very good source of protein that’s easy to absorb, and they’re also an excellent source of vitamins, minerals, healthy fats, and antioxidants.


Don’t forget that egg whites are almost pure protein, but whole eggs that include the yolk provide many more nutrients, including vitamins, minerals, antioxidants, and healthy fats.

3. Lentils

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One of the foods that are high in protein that People who pursue a vegan or vegetarian lifestyle remove from their diet is Lentils which is very high in protein.

Lentils are a great plant-based alternative, as 100 grams of raw lentils contain nearly 25 grams of protein.  This type of legume is also an excellent source of fiber.

4. Cottage cheese

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Cottage cheese

Do you know that cottage cheese is a type of cheese that is low in fat and calories yet high in protein?

Cottage cheese is also very rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.

So, if you are in need of protein in your body do well to ignore this meal as it will go a long way in your wellbeing.

5. Broccoli

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On the list of foods that are high in protein is broccoli which is higher in protein than many other vegetables.

Broccoli is not considered a high-protein food on its own, but a person might choose it over other vegetables if they are prioritizing protein intake.

Research has shown that one cup of chopped raw broccoli has almost 2.6 g of protein and contains a variety of nutrients such as folate and potassium. This powerhouse veggie only has 31 calories per cup.


6. Chicken Breast

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Chicken Breast

Do you know that chicken breast is a lean source of protein? The majority of its calories come directly from protein when served without skin.

However chicken packs a punch in the protein department, any chicken recipe can be an easy weeknight dinner that includes this important nutrient in a delicious way.

7. Pasta

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Pasta is mostly considered a carb source, but a 2-ounce uncooked serving of classic semolina pasta provides almost as much protein as one large egg!

Top up your pasta with some Quick Meat Sauce or enjoy a bowl of One-Pot Italian Sausage & Kale Pasta for even more protein per bite.

Looking for meatless pairings to go along with your pasta? Our recommendations for plant-based protein toppings for pasta will not disappoint.

8. Peanut Butter

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Peanut Butter

For a plant-based protein source that is loved by many, natural peanut butter is the way to go.

You can enjoy it in a classic peanut butter and jelly sandwich, use it as an ingredient in a Peanut Dressing, or whip up some Peanut Butter Energy Balls for a quick nosh while on the go.

Not a fan of peanuts or looking for other options? Other nut butter and seed butter also provide comparable amounts of protein.

9. Lean beef

image Source: Men’s Health
Lean beef

Lean beef is one of foods that Lean beef is a rich source of protein. It’s also high in bioavailable iron, zinc, selenium, and vitamins B12 and B6.

Red meat can be a part of a healthy diet, but it’s best to moderate your intake. Consuming high amounts of red meat has been linked to a higher risk of developing certain health conditions, including colorectal cancer.

Try cutting back on red meat and eating plant-based protein, fish, and poultry more frequently.

10. Quinoa

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Quinoa contains a higher portion of protein than other nutrients like fiber, folate, copper, iron, and zinc.

Quinoa is often referred to as a complete protein because it contains all nine essential amino acids that your body can’t make on its own.

However, it actually contains insufficient amounts of certain amino acids, like leucine.

11. Shellfish

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All Shellfish, including shrimp, oysters, clams, and scallops are excellent sources of protein which you can add to your meal to make it healthy.

Also, shellfish contain healthy fats and a number of vitamins and minerals, including selenium, zinc, vitamin B12, and iron.


12. Peanuts

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Are you a Peanuts lover or a peanut butter lover it’s good news to know that they are packed with nutrients like protein, folate, magnesium, and vitamin E which are very healthy for you.

Eating peanuts and peanut butter may help make you feel full due to their high protein content.

In fact, studies show that adding peanut butter to a high-carb meal may help reduce blood sugar spikes after the meal.

13. Greek yogurt

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Greek yogurt

Another food on the list is Greek yogurt, also known as strained yogurt, which is a very thick type of yogurt high in protein.

It has a creamy texture and is a good source of many nutrients like calcium, vitamin B12, vitamin A, selenium, and zinc.

14. Oats

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Oats offer about 13 g of protein per 100g according to research. They are also a source of complex carbohydrates. Raw oats are easy to prepare as oatmeal and people can flavor them with a variety of healthful foods, such as fruits and nuts.

People should read the label carefully for instant and prepared oatmeal, as they often contain high amounts of added sugars or sweeteners.

15. Tuna

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The last food on our list is Tuna which is an excellent and widely available source of protein. It is also a great source of heart-healthy unsaturated fatty acids.

Canned tuna is a helpful pantry staple to keep on hand. It is shelf-stable and relatively affordable compared to many other animal protein sources.

You can always add tuna to your salads, sandwiches, and snacks for more protein in your meal.

In conclusion, there are a lot of food sources that are high in protein that people can choose from. Also, many protein sources offer additional nutrients that benefit overall health as well.

So, if you are aiming for a balanced diet with a variety of protein sources can help a person maximize healthy fats, vitamins, minerals, and fiber.