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Proteins become the building blocks of organs, skin, muscles, and hormones. Your body needs protein to maintain and repair tissue. In the meantime, children have to grow.
Studies show that eating protein can also help you lose weight and lose weight while increasing muscle mass and strength (1 reliable source, 2 reliable sources).
A high protein diet can also help lower blood pressure, fight diabetes, and more (reliable source).
The RDI for protein is 56g for men and 46g for women.
However, many health and fitness experts believe that you need more than that to work optimally.
Here’s a list of 20 delicious, high-protein foods.
Whole egg is one of the most nutritious and healthiest foods.
It is an excellent source of vitamins, minerals, healthy fats and antioxidants that protect the eye and the brain nutrients it needs.
Whole egg has a high protein content, but proteins are mostly pure proteins.
Eggs and eggs with eggs are not suitable for people with egg allergy.
Protein content: 33% of the calories in a whole egg. A large egg contains 6 grams of protein and 78 calories (4 reliable sources).
Almonds are a common type of walnut.
It is rich in essential nutrients like fiber, vitamin E, manganese and magnesium.
Almonds are not suitable for people who are allergic to nuts.
Protein content: 15% of calories. 6 grams and 164 calories per ounce (28 grams) (5 reliable sources).
Other high protein nuts
Cashews nuts (11% of calories) and Pistachios nuts (13% of calories).
Chicken breast is a most high protein food
When you eats without skin, most of its calories come from protein.
Chicken breast is very easy to cook. It can taste a variety of dishes.
Protein content: 75% of calories. A skinless fried chicken breast contains 53 grams and only 284 calories (6 Trusted Source).
Oat is the healthiest grain there is.
They provide healthy magnesium, fiber, thiamine (vitamin B1), manganese and various other nutrients.
Protein content: 307 calories (7 Trusted Source). 14% of calories and a cup of oatmeal is 11 grams.
Cheese is a low-fat and low-calorie type of cheese.
It is rich in calcium, phosphorus, selenium, vitamin B12, rigoflavin (vitamin B2) and many other nutrients.
Protein content: 163 calories (8 Trusted Source). 69% of calories. A cup of low-fat cottage cheese (226 grams) contains 1% fat and contains 28 grams of protein
Another types of cheese that is high in protein.
Parmesan (38% of the calories), Swiss cheese (30%), cheddar (26%) and mozzarella (29%)
Greek yogurt, also known as yogurt, is a very thick yogurt.
It goes well with sweet and tasty dishes. It has a creamy texture and is rich in many nutrients.
Protein content: 69% of calories. A 170 gram container contains 17 grams of protein and only 100 calories (9 Trusted Source).
When buying Greek yogurt, choose sugar free. High fat Greek yogurt is also rich in protein, but more calories.
kefir (40%) and Regular full fat yogurt (24% of calories)
Milk contains a little of almost all the nutrients your body needs.
It is a good source of high-quality protein, rich in calcium, phosphorus and riboflavin (vitamin B2).
If you are worried about your intake of fat, a low fat or skim milk option.
Milk consumption in patients with lactose intolerance can lead to gastrointestinal symptoms. People who are allergic to milk can also have serious symptoms, so milk is also not suitable for them.
For those who want to drink milk, but either cannot tolerate it, or can eat exclusively plant-based foods, there are alternatives such as soy milk.
Protein Content: 21% of calories. A cup of whole milk contains 8 grams of protein and 149 calories (10 trusted sources). A cup of soy milk contains 6.3 grams of protein and 105 calories (11 trusted sources).
Broccoli is a healthy vegetable that is rich in potassium, fiber, vitamin C and vitamin K.
It also contains bioactive nutrients that help fight cancer.
Calorie content for calories; it is high in protein compared to most vegetables.
Protein content: 33% of calories. A cup (96 grams) of chopped broccoli contains 3 grams of protein and a total of 31 calories (12 trusted sources).
Lean beef is rich in protein and iron with high bioavailability, vitamin B12 and many other vital nutrients.
Protein content: 53% of calories. A serving of 85 g low-fat fillet steak contains 25 g protein and 186 calories (13 trusted sources).
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You can eat hot in several baked dishes or cold in salads.
It contains many proteins and has low calories.
Like other fish, tuna is a good source of various nutrients and also contains omega-3 fats.
Protein content: 84% of calories in canned tuna in water. One can (142 grams) contains 27 grams of protein and a total of 128 calories (14 trusted sources).
Quinoa is a popular pseudo cereal that many consider superfood.
It is rich in minerals, fiber, antioxidants and vitamins .
Quinoa has many health benefits.
Protein content: 15% of calories. A cup (185 grams) of cooked quinoa contains 8 grams and 222 calories (15 trusted sources).
If you’re running out of time and can’t cook, a protein supplement can be useful.
Whey Protein is a high quality protein from dairy products that helps build muscle. It also helps in weight loss.
If you want to try whey protein supplements, there is a large selection available online.
Protein content: varies between brands. Over 90% of the calories can be protein and contain 20-50 g of protein.
Lentils are a variety of legumes.
They are rich in magnesium, manganese, fiber, iron, folic acid, potassium, copper and various other nutrients.
Lentils are one of the best sources of vegetable protein in the world and an excellent choice for vegetarians and vegans.
Protein content: 31% of calories. A cup (198 grams) of cooked lentils contains 18 grams and 230 calories (16 trusted sources).
Other high protein beans
Chickpeas (19%) beans (24%) and Soybeans (33% of calories).
Ezekiel’s bread is unlike any other types of bread.
It consists of organic and sprouted whole grains and legumes, including barley, millet, spelled, soybeans, wheat and lentils.
Compared to most breads, Ezekiel’s bread is rich in protein, fiber, and various important nutrients.
Protein content: One slice contains calories and 4 grams. 20% calories.
Pumpkins contain edible seeds, the so-called pumpkin seeds.
They contain an incredible amount of nutrients, including magnesium, iron and zinc.
Protein content: 22% calories. One ounce (28 grams) contains 9 grams of protein and 158 calories (17 trusted sources).
Other high protein seeds
sunflower seeds (12%), Flax seeds (12% of calories)and chia seeds (11%).
Turkey breast in many ways resembles chicken breast.
It mainly consists of protein with very low fat and calorie content. It also has a delicious taste and is rich in various vitamins and minerals.
Protein Content: 82% Calories A serving of 85 grams contains 26 grams and 125 calories (18 trusted sources).
Fish is useful for several reasons.
It is rich in essential nutrients. Some types contain many heart-friendly omega-3 fatty acids.
Protein content: varies widely. Salmon is 22% protein, contains 19 grams per serving, weighs 85 grams and only 175 calories (19 trusted sources).
Shrimp is a type of seafood.
It has few calories but many different nutrients, including selenium and vitamin B12.
Like fish, shrimp contain omega-3 fatty acids.
Protein content: 97% calories. A 85 gram serving contains 20 grams and a total of 84 calories (20 trusted sources).
Brussels sprouts are another high-protein vegetable that has been associated with broccoli.
They are rich in fiber, vitamin C and other nutrients.
Protein content: 28% calories. Half a cup (78 grams) contains 2 grams of protein and 28 calories (21 trusted sources).
Peanuts are rich in protein, magnesium and fiber.
Studies have shown that they can help you weight lose
Peanut butter also contains a lot of protein, but it can also contain many calories. That’s why you should eat it in moderation.
Peanuts are not suitable for nut allergy sufferers.
Protein content: 18% calories. An ounce (28 grams) contains 7 grams and 161 calories (22 trusted sources).
Protein is needed to maintain and restore body tissues. It can also help you lose weight.
Protein provides a large selection of foods. Plant foods like lentils are a great option for vegans and vegetarians.