Protein is essential for your health.
Not getting enough of this will influence your wellbeing and body composition.
A sufficient protein intake should prevent malnutrition.
Protein is the building block of organs, bones, skin, hormones, and almost everything else in your body that counts.
Therefore, it is important to consume high-protein foods.
Eating protein can help you lose weight while maintaining your lean body mass and strength.
In addition, high-protein foods can also reduce blood pressure, diabetes, and more.
Here are 22 delicious high-protein foods you should eat.
In This Article
One large egg contains 6 grams of protein and 78 calories. Eggs, on the other hand, are high in protein.
In addition, it is inexpensive, low-carb, and filled with amino acids. Whole eggs have a high protein content, but egg whites are pure protein.
2. Greek Yogurt
One container of 6 ounces, or 170 grams, of non-fat Greek yogurt, contains 17 grams of protein with only 100 calories.
Greek yogurt is so popular because of its high protein content, which is twice as high as any other yogurt.
It is also rich in calcium and probiotics that build bones, and it is also best for intestinal health.
Always look for non-fat yogurt to control your calories and weight.
3. Cottage Cheese
One cup, containing 226 grams of cottage cheese, contains 27 grams of protein and 194 calories.
Cottage cheese is loaded with a variety of nutrients, including calcium, selenium, vitamin B12, and riboflavin (vitamin B2).
Protein feeds your muscles and prevent cravings.
Therefore, it is the best protein source to add to your weight-loss diet.
One glass of cow’s milk contains 8 grams of protein and 150 calories.
Milk is very nutritious, but the vast majority of people are lactose intolerant.
However, milk can be an outstanding source of high-quality protein if you don’t have lactose intolerance.
Milk contains almost every nutrient the human body needs and can offer several amazing health advantages.
In addition, it also contains calcium, phosphorus, and riboflavin.
5. Yellowfin Tuna
100 grams of yellowfin tuna contain 24 grams of protein and 109 calories.
However, yellowfin tuna is a low-calorie and low-cholesterol protein source.
Tuna provides high-quality protein, easy to digest.
It is also a superb source of vitamin B and a powerful antioxidant, which makes it a superfood.
100 grams of cooked octopus contains about 30 grams of protein and 82 calories.
This protein-packed cephalopod is an excellent option if your aim is to pack on solid muscles.
Frozen octopus has a benefit over fresh ones because freezing helps to tenderize the meat.
7. Ground Beef
100 grams of lean beef contains 26 grams of protein and 250 calories.
Lean beef is prime for protein, and it tastes delicious.
Iron, vitamin B12, and large quantities of other important nutrients are bioavailable.
Red meat is also a wonderful source of creatine.
If you have extra money, choose grass-fed beef, which is thicker and more nutrient-dense.
8. Chicken Breast
Chicken breast contains 31 grams of protein and 165 calories per 100 grams.
One of the most popular high-protein foods is chicken breast.
If you eat it without the skin, protein provides most of the calories.
Chicken breast is easy to cook, and it tastes so delicious.
9. Turkey Breast
Turkey breast contains 29 grams of protein and 189 calories per 100 grams.
The breast of a turkey is comparable in many aspects to the chicken breast.
It contains more protein, less fat, and fewer calories.
It is also delicious and high in different vitamins and minerals.
You can look for turkey breast labeled as “antibiotic-free” if it worries you about antibiotic use in a large-scale poultry farm.
10. Peanut Butter
Two tablespoons of peanut butter contain about 8 grams of protein and 188 calories.
Peanut butter, while not as popular as other butter-like almond butters, always results in a protein deficit.
Make sure you are watching for sugar-free labels.
They have a high content of protein, fiber, and magnesium, which can help you lose weight.
Look for peanut butter that has less fat but the same protein content.
11. Black Bean Chips
28 grams of the black bean chips contain 5 grams of protein and 140 calories.
If you want crunchy chips, you’ll have a hard time finding a better choice than those made from black beans rich in protein.
Use them as a supply vessel with home-made yogurt to get some extra grams of protein.
100 grams of tofu contains 8 grams of protein and 76 calories.
Tofu plates can fill you up with soy protein if you want to go meatless.
Slices of strong tofu work well, or you can boil them on the stove to give them a smoky taste.
You can even mix tofu uncooked into a smoothie.
100 grams of edamame contain about 11 grams of protein and 122 calories.
Another excellent vegan alternative is to add plant protein, fiber, vitamins, and minerals to your diet.
Prepare shelled, frozen edamame to prevent snack boredom, and then season to taste with fresh lemon juice and a pinch of salt.
14. Green Peas
100 grams of green peas contain 5 grams of protein and 81 calories.
Although most foods lack protein, green beans are high in protein, so keep a bag in your freezer at all times.
They’re rich in fiber, so they can help you lose weight.
15. Soba Noodles
100 grams of soba contain 5 grams of protein and 99 calories.
Consider using these Japanese-style pasta noodles since they are a better source of protein than most wheat noodles.
Rinse the cooked soba after drying to remove the surplus starch that can rub the noodles.
100 grams of cooked quinoa contains 4.5 grams of protein and 120 calories.
Quinoa is one of the most famous superfoods in the world today. It is high in many vitamins, minerals, and fibers and is full of antioxidants.
Quinoa includes all nine vital amino acids that make it a full protein and have the potential for muscle growth.
17. Pumpkin Seeds
Pumpkins contain a food item known as pumpkin seeds.
These seeds are high in many nutrients, such as iron, magnesium, and zinc.
1 ounce of 28 grams contains 5 grams of protein and 125 calories.
There are other high-protein seeds, such as chia seeds, sunflower seeds, and flaxseeds.
100 grams of cooked shrimp contain 24 grams of protein and 99 calories.
Shrimp is a well-known and famous seafood.
Calories are low, but it is high in many nutrients, such as selenium and vitamin B12.
Like other fish, omega-3 fatty acids are also found in shrimp.
In addition, it is high in protein.
19. Ezekiel Bread
One slice of Ezekiel bread contains 4 grams of protein and 80 calories.
Ezekiel’s bread differs from most other breads.
It includes a lot of organic and germinated whole grains and vegetables such as millet, garlic, spelt wheat, soy, and lentils.
Ezekiel’s bread is high in protein, fiber, and different nutrients compared to most bread.
100 grams of oats contain about 16.9 grams of protein and 389 calories.
Oats are among the world’s healthiest foods.
It contains good fiber, magnesium, manganese, and thiamine (vitamin B1).
Oats are also a protein-rich food and have tons of other health benefits.
100 grams of broccoli contains 2.8 grams of protein and 34 calories.
Broccoli is loaded with vitamin C, vitamin K, fiber, and potassium.
Broccoli is also high in multiple bioactive nutrients that contribute to cancer protection.
The nutrients in broccoli, compared to most vegetables, are high.
An ounce of 28 grams of almonds contains 11 grams of protein and 163 calories.
Almonds have tons of health benefits and are famous tree nuts.
It contains nutrients such as fiber, vitamins E, manganese, and magnesium.
Almonds are high in protein, and they are also good for your brain.