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22 Delicious High Protein Foods You Should Eat

Protein is the building blocks of organs, bones, skin, hormones, and almost everything in your body that counts. Therefore, it is important to consume high-protein foods. Studies show that it can help you lose weight while maintaining your body mass and strength. In addition, high-protein foods can also reduce blood pressure, diabetes, and more.

1. Eggs

One large egg contains 6 grams of protein with 78 calories. However, eggs are one of the best high-protein foods. In addition, it is inexpensive, low-carb, and filled with amino acids. Whole eggs have a high protein content, but egg whites are absolute protein.

2. Greek Yogurt

One container of 6 ounces 170 grams of non-fat Greek yogurt, comprises 17 grams of protein with only 100 calories. Greek yogurt is so popular because of its high protein content, and it is twice as high as any other yogurt.

It is also rich in calcium and probiotic that build bones and also best for intestinal health. Always look for non-fat yogurt to control your calories and weight.

3. Cottage Cheese

One cup, 226 grams of the cottage cheese, contains 27 grams of protein with 194 calories. Cottages cheese is loaded in a variety of nutrients, including calcium, selenium, vitamin B12, riboflavin (vitamin B2).

Protein feeds your muscles and prevents craving at any different time. Therefore, it is the best protein source to add to your weight-loss diet.

4. Milk

One glass of cow’s milk contains 8 grams of protein and 150 calories. Milk is very nutritious, but the issue is that it is intolerant to the vast majority. However, milk can be an outstanding source of high-quality protein if you don’t have lactose intolerance.

Milk includes almost every nutrient the human body needs and can offer several amazing health advantages. In addition, calcium, phosphorus, and riboflavin.

5. Yellowfin Tuna

100 grams of yellowfin tuna contains 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 that makes it healthy food.

6. Octopus

100 grams of the cooked octopus contains about 30 grams of protein and 82 calories. This selection of seafood is now offered by a growing number of fish farmers.

So 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 high in protein and it tastes delicious. The 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 beef, which is thicker and more nutrient-dense.

8. Chicken Breast

100 grams of chicken breast contains 31 grams of protein and 165 calories. One of the most popular high-protein foods is chicken breast.

The bulk of calories come from protein if you consume it without the skin. Chicken breast is easy to cook, and it tastes so delicious.

9. Turkey Breast

100 grams of turkey breast contains 29 grams of protein and 189 calories. The breast of turkey is comparable in many aspects to the chicken breast.

It contains 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

2 tablespoon peanut butter contains about 8 grams of protein and 188 calories. Although they are not as popular as other butter-like almonds butter. However, peanut butter always leads in the protein dept. Make sure you are watching for the sugar-free labels.

They have a high content of protein, fiber, magnesium and several studies that show that it 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.

12. Tofu

100 grams of tofu contains 8 grams of protein and 76 calories. Tofu plates can fill you with soy protein if you want to go meat free.

Slices of strong tofu work well or boil them on the stove to give them a smoky taste. You can even mix tofu into a simple, uncooked smoothie.

13. Edamame

100 grams edamame contains 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 boring, and then season to taste with fresh citrus juice and a pinch of salt.

14. Green Peas

100 grams of green peas contains 5 grams of protein and 81 calories. Although in most foods, protein is not available, green beans contain plenty you will maintain 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 contains 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.

16. Quinoa

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 the nine vital amino acids that make it a full protein and has the potential in 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 11% of calories, sunflower seeds 12% of calories, and flax seeds 12% of calories.

18. Shrimp

100 grams of cooked shrimp contains 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

1 slice of Ezekiel bread contains 4 grams of protein and 80 calories. Ezekiel Bread differs from most other bread. It includes a lot of organic and germinated whole grains and vegetables such as millet, garlic, spelt wheat, soy, and lentils.

Ezekiel bread is high in protein, fiber, and different nutrients in comparison with most bread.

20. Oats

100 grams of oats contains about 16.9 grams of protein and 389 calories. Oats are among the world’s healthiest foods. It contains good fibers, magnesium, manganese, thiamine (vitamin B1). Oats are also protein-rich food and have tons of other health benefits.

21. Broccoli

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.

22. Almonds

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 it is also good for your brain.

Functions Of Protein

Proteins contain amino acids, which form a long chain together. You may think of a protein as a bead string in which each bead is an amino acid. There are 20 amino acids that are used to make different proteins. However, proteins do much of their cellular work and do different jobs. The protein functions in your body include:

  • provides energy
  • provides structure
  • boosts immune health
  • muscle growth
  • Muscle maintenance
  • proper PH levels
  • transports nutrients
  • balances fluids
  • biochemical reactions

Protein has many physical functions. This helps repair and build your body’s tissues, allows metabolic reactions to occur, and controls your body systems. Read more about 8 crucial functions of protein in your body.

Risks of Protein Deficiency

Protein is the key component of your muscles, hair, skin, enzymes and your hormones. It plays an important part in body tissues. Insufficient protein intake can cause gradual changes in your body. Protein deficiency risks include:

  • loss of lean muscle
  • risk of bone fracture
  • stunted growth
  • skin problems
  • hair problems
  • nail problems
  • edema (kwashiorkor)
  • greater calorie intake
  • fatty liver disease
  • weak libido
  • recurring infection

Protein deficiency occurs when your diet can not meet your body’s requirements. Approximately one billion people suffer from insufficient protein intake globally. Read a full article about 7 risks and symptoms of protein deficiency.

Whey Protein Benefits

Whey protein is a natural protein source that is extracted from converting milk into cheese. It is the highest quality and the best form of protein you can eat to build muscles. It is very popular among competitors and weight lifters because of its excellent quality. Read more about 10 proven health benefits of whey protein backed by science.

Benefits branched-chain amino acids (BCAAs)

There are 20 different amino acids in the body that make thousands of different proteins. Nine out of 20 are essential amino acids, so the body can’t make them. BCAAs are three of the nine essential amino acids:

  • leucine
  • isoleucine
  • valine

Branched-chain refers to the chemical structure of BCAAs present in protein-rich foods. Read more about health benefits of BCAAs supplements.

Frequently Asked Questions

What are high-quality proteins?

High-quality proteins provide all the amino acids the body needs. All animal products, such as cheese, eggs, yogurt, and dairy, are part of protein foods.

How many calories should come from protein daily?

Protein should be 10-35% of your daily caloric intake. Don’t concentrate too much on protein. Focus on a healthy eating plan that offers both the protein and other nutrients you need.

Can I get fat from protein?

Your body may have a harder time transforming proteins into fat, but you’re likely feeding your fat cells if you give them extra protein than you need.

How many amino acids make the protein?

There are 20 amino acids available in our bodies to create our proteins in a variety of combinations. The building blocks of proteins are amino acids.

Do athletes need much protein?

A bodybuilder needs more protein than a normal person. Therefore, 1 gram of protein per pound of body weight is a common dose among athletes.

Do women need more protein than men?

Men need more protein than women. However, normal men need 56 grams of protein and women need around 46 grams of protein daily. Protein requirements depend on gender, age, and physical activity.


The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015.

Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018.

Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range. Adv Nutr. 2017.

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Terms of Use: The information on this website is provided for educational purposes only and is not intended to provide personal medical advice. If you have questions about a medical condition, consult your doctor or another qualified health provider. Never ignore professional medical advice because of something you have read on this website. The Nutrition Source on this website makes no product recommendations or endorsements.

Naeem Durrani BSc
I am a freelance health and wellness writer. My interests include medical research, and the scientific evidence around effective wellness practices, which empower people to transform their lives.

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