protein food sources
protein food sources

Protein is required to repair and function properly in your bodily cells. Protein is found in a variety of foods, and you must consume enough of it on a daily basis. Eating a variety of foods will easily meet your protein requirements. Plant and animal-based sources of protein include meat and fish, eggs, milk, seeds and nuts, yogurt, and legumes.

In today’s article, we’ll show you 19 high-protein foods.

Chicken breast

Chicken breast is one of the most common high-protein foods. If you use it without eating the skin, protein provides the majority of the calories. It’s also quick and easy to roast, as well as versatile. Chicken breasts are delicious in a wide range of dishes. It has a calorie content of 75%. In addition, one cooked chicken breast contains around 53 grams of protein and 284 calories without the skin.

Lean beef

Lean beef has a high protein content, as well as highly bioavailable iron, riboflavin, and a variety of other nutrients. Lean beef has a protein content of about 53% calories. Furthermore, a 3-ounce serving of lean sirloin contains 25 grams of protein and more than 180 calories. Beef is suitable for those following a low-carbohydrate diet.



Lentils are a type of legume that is high in fiber, magnesium, potassium, manganese, iron, copper, and other vital minerals. Lentils are one of the best plant-based protein sources in the world, and they are suitable for both vegetarians and vegans. It has a calorie content of around 31%. In addition, one cup of boiling lentils has about 20 grams of protein and 230 calories.

Cottage cheese

Cottage cheese is a type of cheese that is lower in fat and calories. Cottage cheese is high in calcium, phosphorus, B2 and B12 vitamins, and a variety of other minerals. Approximately 69 percent of calories are made up of protein. In addition, one cup of cottage cheese has over 28 grams of fat and more than 160 calories.


Peanuts are high in protein, fiber, and magnesium. They have been shown in studies to help in weight loss. Additionally, peanut butter is high in protein; yet, it can also be heavy in calories. As a result, it’s better if you take it in moderation. This choice is not suitable for people who are allergic to nuts. It has a calorie content of roughly 18%. There are 7 grams of protein in a 28-gram serving and only 161 calories.

Greek yogurt

Strain yogurt is also known as Greek yogurt. It’s a really dense yogurt. Greek yogurt complements both hot and sweet foods. It also has a creamy consistency and is high in a variety of vital nutrients. Greek yogurt has a protein content of roughly 69 percent of calories. A 6-ounce dish of Greek yogurt has 17 grams of protein and only 100 calories. When buying Greek yogurt, look for one that doesn’t have added sugar. Whole fat Greek yogurt is similarly high in protein, but it comes with extra calories.


Broccoli is a healthful vegetable that contains vitamins C and K, as well as fiber and potassium. Broccoli also contains bioactive nutrients that can aid in the fight against cancer. It also contains more protein than a variety of other veggies. Broccoli has a protein content of approximately 33% calories. Three grams of protein and 31 calories are found in one cup of sliced broccoli.


Quinoa is a popular pseudo-cereal that many consider to be a superfood. Quinoa is a good source of vitamins, minerals, fiber, and antioxidants. It offers numerous health benefits. Quinoa has a protein composition of roughly 15% calories. In addition, one cup of baked quinoa has 8 grams of protein and around 222 calories.


Oats are one of the healthiest and most nutritious grains on the market. Oats are high in fiber, vitamin B, magnesium, manganese, and a variety of other minerals. Furthermore, oats have a high protein content: roughly 14% of calories are made up of protein. One cup of oats includes 11 grams of protein and 307 calories.

foods that have a lot of protein
foods that have a lot of protein

Turkey breast

In many ways, turkey breast is similar to chicken breast. Turkey breast is largely made up of protein. It has a delicious flavor and is high in vitamins and minerals. It also has a calorie content of around 82 percent. Turkey breast offers 26 grams of protein and 125 calories per 85-gram serving.

Ezekiel bread

Unlike the majority of other bread, this protein source is unique. Ezekiel bread is produced using millet, barley, and wheat, as well as natural and germinated whole grains and legumes. It’s found in most bread and is high in protein, fiber, and other important elements. Ezekiel bread has a calorie content of roughly 20%. Furthermore, one slice has about four grams and 80 calories.


Tuna is a common type of fish. Tuna can be served hot in a variety of baked dishes or chilled in salads. Tuna has a low fat and calorie content but is high in protein. It contains omega-3 fatty acids and, like other fish, is a rich provider of various nutrients. It has a protein level of roughly 84 percent. Tuna offers 27 grams of protein and only 128 calories per container.


One of the most nutrient-dense foods available is whole eggs. They’re high in multivitamins, minerals, fatty acids, antioxidants that protect your eyes, and endocrine nutrients that your body needs. Furthermore, whole eggs are high in protein. Egg whites, on the other hand, are nearly pure amino acids. Individuals with egg sensitivity should avoid eggs and meals containing eggs. Around 33% of the calories in an egg come from the yolk. Six grams of protein and 78 calories are found in one large egg.


Shrimp is a type of seafood. Shrimp are low in calories but high in minerals, including selenium and vitamin B12. It’s the same with shrimp. They have omega-3 fats, like fish. It has a calorie content of 97 percent. Shrimp contains 20 grams of protein and only 84 calories in an almost 85-gram portion.

Whey protein

When you’re short on time and can’t cook, a whey protein can come in handy; it’s an essential protein found in a variety of dairy foods that can help you build muscle mass. Weight loss may also be aided by whey protein. The protein concentration of whey protein varies depending on the manufacturer. Protein may account for more than 90% of the calories, with each serving containing between 20 and 50 grams.

Pumpkin Seeds

Pumpkin seeds are edible seeds found in pumpkins. Pumpkin seeds are incredibly high in iron, magnesium, and zinc, among other minerals. They have a calorie content of roughly 22%. In addition, one ounce contains nine grams and almost 150 calories.


Almonds are the most common tree nut. Almonds are high in fiber, vitamin E, manganese, and magnesium, among other minerals. They are not recommended for anyone who is allergic to nuts. Almonds have a protein composition of 15% of calories. Each ounce contains six grams of protein and 164 calories.


Milk contains a small amount of practically every nutrient your body requires. It includes significant amounts of calcium, phosphorus, and vitamin B2 and is a good source of nutritious protein. If you’re concerned about your fat intake, low-fat or fat-free milk is a viable option. Using milk can cause gastrointestinal symptoms in persons who are lactose intolerant. Individuals with milk sensitivity can exhibit severe symptoms, thus dairy milk is not an option for them. Furthermore, for those who want to drink milk but can’t stand it or only eat plant-based foods, soy milk replacements are available. It has a calorie content of roughly 21%. Furthermore, one mug of whole milk contains 8 grams of protein and 150 calories. One cup of soy milk has around 6.3 grams of protein and 105 calories.


Chickpeas are a great plant-based, nutrient-dense source of protein and fiber, with 15 grams of protein and 13 grams of fiber per cup of canned, drained chickpeas. B vitamins and soluble fiber, a form of indigestible carbohydrate that helps to slow digestion and absorption in your GI tract and has been linked to a lower risk of heart disease when consumed as part of a healthy eating pattern, are two more nutrients to look for. Do you enjoy the flavor of chickpeas? London recommends lupin or lupini beans as well. They have a similar flavor but are crunchier, making them ideal for snacking. In addition, one cup has 26 grams of protein.

Protein is required for the maintenance and repair of bodily cells. It might also assist you in losing weight. High-quality protein can be found in a variety of meals. Plant-based foods, like lentils, are the greatest option for vegans and vegetarians.



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