There is a wide range of foods that are high in protein. High protein foods can include various fruits and vegetables, dairy products, meat, seeds, and more.
Eating foods high in protein has many benefits, including muscle building and feeling fuller after eating. Although eating lots of protein may be beneficial, eating a balanced diet is essential to staying healthy.
Protein is an essential nutrient that is important in many bodily functions. It provides the building blocks for cells and helps to maintain muscle mass at What foods are high in protein?
Most healthy adults need to consume at least 0.8 grams (g)Trusted Source of protein per kilogram of body weight (or 0.36 g per pound of body weight). However, an individual’s protein goals may vary depending on physical activity level and medical history.
Because protein promotes a sense of fullness, some people choose to adopt a high protein diet when seeking to lose weight.
The following are some of the best high protein foods that a person can consume at What foods are high in protein?
High protein foods
1. 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 at What foods are high in protein?
One salmon fillet (178 g) contains 39.3 g of proteinTrusted Source.
2. 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 gTrusted Source of protein.
3. Beef
Beef offers high amounts of protein per serving. A 3-ounce serving (85 g) of ground beef contains about 21.3 gTrusted Source of protein at What foods are high in protein?
There is a range of different types of beef to choose from. It is best to choose lean beef as much as possible to help limit intake of saturated fats to no more than 5–6% of daily caloriesTrusted Source for optimal heart health.
4. 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 proteinTrusted Source at What foods are high in protein?
Having canned tuna on hand is a handy pantry essential. It is reasonably priced when compared to many other kinds of animal protein and is shelf-stable.
A person can add tuna to salads, sandwiches, and snacks.
5. Bison
Bison meat is another excellent source of protein. Bison is lean meat, offering less fat per serving than beef. Bison is becoming more available, and some people use it as a substitute for beef at What foods are high in protein?
One 3 oz (85 g) of bison contains around 21.6 g of proteinTrusted Source.
6. Pork
Lean pork is a good source of protein. Pork roasts and tenderloin are good choices for meals at What foods are high in protein?
People should avoid processed pork products such as bacon because they are higher in saturated fat and sodium.
One 4 oz (113 g) serving of pork contains around 19.1 g of proteinTrusted Source.
7. Turkey
Turkey packs a powerful punch of protein. Cooked turkey breast can provide about 25.6 gTrusted Source of protein per 3 oz (85 g) serving at What foods are high in protein?
8. Halibut
Halibut is a type of white fish. It is an excellent source of lean protein, with around 29.3 gTrusted Source of protein in half a fillet (159 g).
Vegetarian high protein foods
Below are some examples of high protein foods that are suitable for people following a vegetarian diet at What foods are high in protein?
9. Eggs
Eggs are an excellent source of protein, nutrients, and healthful fats, with 1 large egg containing about 6.3 g of proteinTrusted Source.
They are also incredibly versatile. A person can prepare eggs in multiple ways such as boiled, scrambled, or poached. A person can incorporate eggs into various dishes such as types of stir fry, soup, and sandwiches for a boost of protein at What foods are high in protein?
A hard boiled egg makes a convenient high protein snack.
Not every vegetarian diet includes eggs. A lacto-ovo-vegetarian diet includes eggs and dairy.
10. Greek yogurt
Plain, low-fat Greek yogurt packs as much as 19.9 g of proteinTrusted Source in a 7 oz (200 g) serving.
Flavored Greek yogurts often contain a lot of added sugar, so be sure to read the nutrition label at What foods are high in protein?
For a delicious Greek yogurt breakfast or snack with no added sugars, opt for plain Greek yogurt and top with your favorite fruits, nuts, and seeds.
11. Cottage cheese
Cottage cheese is a dairy product that has an abundance of protein. It also offers a healthful serving of calcium and other nutrients.
A 4 oz (113 g) serving of cottage cheese contains around 12.5 g of proteinTrusted Source.
12. Milk
Cow’s milk is an excellent source of protein for people who can tolerate drinking milk. A 1 cup (244 g) serving of milk contains 8 g of proteinTrusted Source.
13. Nut butters
Nut butters, including peanut butter and almond butter, are another quick and easy way to add protein to the diet at What foods are high in protein?
Use 1–2 tablespoons of nut butter on whole grain toast, in a smoothie, or as a dip for apple slices and fresh veggie sticks for a protein boost.
The amount of protein per serving can depend on the type of nut butter.
14. Whey protein powder
Whey protein powder is a supplement that is popular among bodybuilders and athletes aiming to increase muscle mass and strength. This powder is made from proteins found in the liquid part of milk, which are left over during cheese production. It can add a substantial amount of protein to a person’s diet.
It is essential for people to read the nutrition labels because whey proteins are often full of added sugar and sweeteners. The nutrition labels can also provide information about how much protein is in that particular whey protein powder at What foods are high in protein?
Vegan high protein foods
Below are some examples of high protein foods that are suitable for people following a vegan diet.
15. Black beans
Black beans can be an inexpensive source of protein. A person can prepare black beans in a variety of ways, making them a very versatile ingredient when preparing meals at What foods are high in protein?
One cup (172 g) of black beans contains around 15.2 g of proteinTrusted Source.
16. Lima beans
Lima beans can add variety to types of salad, stir fry, and rice bowls. A 1-cup (241 g) serving of canned lima beans provides about 11.9 g of proteinTrusted Source.
17. Broccoli
Broccoli is higher in protein than many other vegetables. It is not a high protein food on its own, but a person might choose it over other vegetables if they are prioritizing protein intake at What foods are high in protein?
One cup (91 g) of chopped raw broccoli has around 2.57 gTrusted Source of protein and contains a variety of nutrients such as folate and potassium. This vegetable is also low in calories, with around 30.9 calories per cup.
18. Cauliflower
Like broccoli, cauliflower offers a lot of protein compared to its low calorie count. One cup (107 g) of chopped cauliflower has 27 calories and 2.05 g of proteinTrusted Source.
19. Chinese cabbage
Also known as napa cabbage, Chinese cabbage is a vegetable that is full of antioxidants at What foods are high in protein?
While it is not as high in protein as some other sources, 1 cup (109 g) of cooked napa cabbage adds 1.2 g of proteinTrusted Source to your daily intake.
20. Oats
Oats offer about 10.7 g of proteinTrusted Source per cup (81 g). 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 at What foods are high in protein?
People should read the label carefully for instant and prepared oatmeal, as they often contain high amounts of added sugars or sweeteners.
21. Tempeh
Tempeh comes from soybeans, like tofu. However, it has a higher protein count than tofu, offering about 20.3 g of proteinTrusted Source per 100 g at What foods are high in protein?
A person can usually find tempeh in the refrigerated produce section at the grocery store, often right next to the tofu.
22. Spirulina
Spirulina is a bacteria that grows in both fresh and salt waters. It offers a variety of nutrients and protein from a small amount of its powdered form.
One cup (112 g) of spirulina contains around 64.4 g of proteinTrusted Source.
A person can add powdered spirulina to smoothies, salads, soups, and baked goods. Spirulina is also available in tablet form as a dietary supplement at What foods are high in protein?
23. Hemp seeds
People can use hemp seeds in salads as a substitute for croutons. Hemp seeds offer about 9.48 gTrusted Source of protein per 3 tablespoons (30 g). They are fairly easy to find in most grocery stores but can be expensive.
24. Sun-dried tomatoes
Sun-dried tomatoes are an excellent addition to many dishes and are widely available. They offer protein, as well as additional nutrients and fiber.
One cup (54 g) of sun-dried tomatoes contains about 7.61 g of proteinTrusted Source, though a person is unlikely to eat this many sun-dried tomatoes in a single meal or snack at What foods are high in protein?
25. Guava
Guava is a small tropical fruit with a sweet flavor. Guava is one of the most protein-rich fruits available, with about 4.21 gTrusted Source of protein per cup (165 g). It also offers additional nutrients, such as vitamin C.
26. Artichokes
Artichokes are high in fiber and offer a good amount of protein. A half-cup of cooked artichoke hearts (84 g) provides about 2.43 g of proteinTrusted Source.
This vegetable is very versatile and is suitable for use in a variety of recipes. Fresh artichokes and canned artichoke hearts are available in most grocery stores at What foods are high in protein?
27. Peas
Peas are high in protein, fiber, and other nutrients. Frozen peas are inexpensive, easy to find, and suitable in a lot of recipes.
Cooked green peas offer about 4.12 g of proteinTrusted Source per half cup (80 g).
28. Chickpeas
Chickpeas are high in protein and fiber, and full of nutrients that support heart and bone health.
Some studies have suggested that chickpeas may have a protective effect against certain cancers, such as breast cancerTrusted Source and colon cancerTrusted Source.
29. Quinoa
Quinoa is one of the only complete sources of vegetarian protein. One cup (185 g) of quinoa contains around 8.14 g of proteinTrusted Source at What foods are high in protein?
It contains all nine essential amino acids, making it an excellent choice for vegetarians, vegans, and those who do not eat a lot of protein from animal sources.
30. Almonds
Nuts are an excellent source of healthy fats. They make a calorie-dense, protein-rich snack that can help you stay full for longer.
A 1-oz serving, which is around 23 whole kernels or 28.35 g, contains about 6 g of proteinTrusted Source.
To cut back on sodium intake, a person can choose unsalted or lightly salted almonds at What foods are high in protein?
31. Lentils
Lentils pack a hefty dose of plant protein and fiber. They are very affordable and may promote heart healthTrusted Source.
One cup (198 g) of cooked lentils contains around 17.9 g of proteinTrusted Source.
32. Pumpkin seeds
Pumpkin seeds are full of protein and minerals, such as magnesium and selenium.
One cup (46 g) of pumpkin seeds contains around 13.7 g of proteinTrusted Source at What foods are high in protein?
In addition to just snacking on pumpkin seeds, this versatile ingredient makes an excellent topping for yogurt and oatmeal. A person can also add pumpkin seeds to granola, smoothies, and soups.
33. Avocado
Avocados not only contain protein and unsaturated fat, but they also contain good levels of fiber and nutrients, such as potassium.
One cup (230 g) of pureed avocado offers 4.51 g of proteinTrusted Source at What foods are high in protein?
34. Pistachios
Pistachios contain a big serving of protein while also being lower in calories compared to many other nuts.
A 1-oz (28.35 g) serving of pistachios contains about 5.73 g of proteinTrusted Source, and a wealth of other nutrients, including a high dose of B-6.
35. Chia seeds
This tiny seed packs around 4.68 g of proteinTrusted Source per ounce, along with omega-3s, fiber, and calcium.
People following a vegan diet often use chia seeds as an egg substitute, and many people enjoy adding them to smoothies or salads for extra health benefits at What foods are high in protein?
36. Asparagus
Asparagus gets over one-quarter of its calories from protein. It is also full of nutrients, including B vitamins, and is low in carbohydrates.
This vegetable provides about 1.44 g of proteinTrusted Source per 60 g, which is approximately four boiled asparagus spears at What foods are high in protein?
37. Brussels sprouts
Brussels sprouts are full of protein, fiber, and vitamins. One cup (88 g) contains around 2.97 g of proteinTrusted Source.
38. Spelt
Spelt is a type of hulled wheat with a very high protein content. It has risen in popularity and is often available with specialty flours at What foods are high in protein?
Spelt flour contains 14.5 g of proteinTrusted Source per 100 g.
39. Teff
Teff is a grass that is often ground down to make flour. This gluten-free food has a fairly high protein content, with about 13.3 gTrusted Source of protein per 100 g serving.