26 of the Best High Protein Foods

Protein is a vital macronutrient required for the construction of muscle tissue and the facilitation of numerous biochemical reactions within the body. Alongside fats and carbohydrates, which are also critical macronutrients, proteins play a pivotal role in maintaining health. These complex molecules are built from amino acids, some of which the body can synthesise. However, there are nine essential amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—that must be obtained through diet, as the body cannot produce them independently. For optimal health, it is recommended that an individual's daily caloric intake consist of approximately 25% protein.

1. Black Beans

Black beans are an excellent nutritional choice, offering significant amounts of protein and fiber at 21.6 grams per 100 grams serving. These legumes are beneficial to any balanced diet due to their high iron content, and also provide essential nutrients such as magnesium, thiamin, potassium, and folate. The presence of folate is particularly critical, contributing to red blood cell production, supporting good blood circulation, and reducing the risk of neural tube defects during pregnancy. Furthermore, an adequate intake of folate is associated with a decreased likelihood of heart disease, stroke, and peripheral artery disease.

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2. Eggs

Eggs are an excellent source of high-quality protein, essential nutrients, and healthful fats, making them a pivotal component of a balanced diet. Accounting for 35% of the calories in an egg, the protein content is significant—6 grams in a large egg. Research indicates that consuming eggs can lead to increased satiety and may help regulate appetite, thus reducing the likelihood of overeating. They are a flexible dietary choice, suitable for consumption at any meal, and are both low in calories and cost-effective, making them easy to incorporate into various diets.

Although there has been a common misconception that eggs negatively impact cholesterol levels, evidence suggests that the dietary cholesterol found in egg yolks has a negligible effect on blood cholesterol when compared to saturated and trans fats. For those concerned about cholesterol, egg whites offer a cholesterol-free protein alternative. Eggs remain a practical and nutritious option, easily stored and prepared in numerous ways.

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3. Cottage Cheese

Cottage cheese, a delicate, fresh cheese produced from the curds of pasteurized cow's milk, stands out for its high casein protein content. Rich in essential nutrients such as calcium, iron, phosphorus, riboflavin, and vitamin B12, cottage cheese provides substantial nutritional benefits. In its non-fat variant, protein comprises over 70% of its caloric content. The slow-digesting nature of casein protein ensures a sustained release of amino acids, making it an excellent food for long-lasting muscle nourishment, comparable to the satiety provided by eggs.

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4. Oats

Oats are a nutrient-dense grain, boasting a high protein content of 17 grams per 100 grams, which surpasses that of many other grains. While they may not offer a complete protein profile -- missing some essential amino acids typical of plant sources -- they are still valued for their quality protein. Preparing raw oats is straightforward, providing consumers with control over sugar levels and taste customization. Additionally, as a whole grain, oats are rich in dietary fiber, a crucial component for maintaining healthy cholesterol levels, mitigating the risk of inflammation-related diseases, and managing blood glucose.

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5. Turkey Breast

Roasted turkey breast offers a nutritionally rich source of protein, boasting 29 grams per 100 grams, on par with chicken breast but containing fewer calories and less dietary cholesterol. Nutritionally, turkey and chicken breast are comparable, allowing personal taste preferences to guide choices. Turkey presents a firmer texture and a pronounced flavor profile. As with all meats, turkey breast provides a complete set of essential amino acids, including tryptophan, known for its role in sleep regulation.

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6. Quinoa

Quinoa, a culturally significant seed native to the Andean regions of Bolivia, Chile, and Peru, has garnered widespread acclaim as a contemporary superfood. This ancient staple, despite its common classification as a grain, distinguishes itself by offering all essential amino acids, positioning it as a rare plant-based complete protein. With 4.4 grams of protein per 100 grams when cooked, quinoa offers a nutritious option for vegetarian diets.

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7. Guava

Guava stands out as the fruit with the highest protein content, offering an impressive 2.6 grams per 100 grams. Beyond protein, guava is a powerhouse of nutrients, providing vital antioxidants such as vitamin C and lycopene. These antioxidants are not only essential for overall health but have also been linked to protective effects on ocular health, including reducing the risk of cataracts and age-related macular degeneration. Guava's rich carotenoid content, specifically lycopene, has been shown to shield eyes from damage caused by light exposure.

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8. Fish

Fish is an excellent source of high-quality protein, with certain species offering comparable protein content per ounce to poultry and lean meats. Wild-caught variants tend to be richer in protein than their farmed counterparts, with halibut standing out as a noteworthy example. Despite a moderate mercury content, halibut provides an impressive 30 grams of protein per half fillet, making it a beneficial addition to a balanced diet. Salmon is renowned for being one of the most nutritious oily fish, while trout is recognized for its rich mineral content and protein provision. Additionally, cod, farmed tuna, and haddock are among the top choices for high-protein seafood.

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9. Pistachios

Pistachios offer an excellent source of protein, delivering 20 grams per 100-gram serving, making them a nutritious snack choice. While they do have a higher calorie count, pistachios are beneficial due to their rich fiber content, vitamin B6, iron, phosphorus, and vitamin E. It is important to note that many commercial packaging increases the sodium content. Hence, consumers seeking healthier alternatives should opt for pistachios that are either low in sodium or entirely unsalted.

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10. Greek Yogurt

Non-fat Greek yogurt is a superior source of protein, delivering 17 grams per 6-ounce serving, which constitutes over 60 percent of its caloric content. Its high protein ratio, predominantly casein—the protein common to cottage cheese — has contributed to its burgeoning popularity, particularly among those looking to enhance muscle mass, such as bodybuilders. Beyond its protein benefits, Greek yogurt is also rich in calcium, fostering bone health, and contains beneficial probiotic bacteria that promote digestive well-being.

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11. Hemp

Hemp seeds are an excellent choice for individuals adhering to a vegetarian diet, providing a substantial plant-based protein source. They are particularly remarkable for contributing about 25 percent of their caloric content from protein. Additionally, hemp seeds supply all the essential amino acids, often lacking in other plant proteins, making them an exceptionally complete nutritional option. For added convenience and concentration of protein, hemp protein powder offers a versatile and comprehensive protein supplement.

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12. Chia and Flaxseeds

Chia and flax seeds are both excellent sources of protein and vital omega-3 fatty acids, offering a range of nutrients essential for optimal health. While chia seeds are flavor-neutral, flaxseeds boast a richer, nutty taste. Comparative research indicates that flaxseeds contain a slightly higher protein count, with 8 grams per ounce, in contrast to chia seeds at 4.7 grams per ounce. These seeds provide a nutrient-dense option for enhancing overall well-being.

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13. Almonds

Almonds offer a nutritious snacking option, rich in dietary fiber, calcium, vitamin E, and niacin. Notably, they provide a significant protein content, with about 6 grams per 1-ounce serving, equating to approximately 23 nuts. While almonds do contain fats, a majority of these are the beneficial monounsaturated type, which supports heart health. Additionally, research has indicated that among the various almond types, the nonpareil variety stands out for having the highest protein levels.

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14. Lentils

Lentils are a highly nutritious legume, recognized for their rich protein content, which comprises approximately 25 percent of their composition. This makes them an outstanding substitute for animal proteins such as beef and lamb. Research indicates that lentil-derived products, including flours and dry concentrates, possess considerable nutritional merits, providing an efficient means of protein intake. A widely enjoyed dish that exemplifies this protein enhancement is the classic lentil and potato soup. While potatoes contribute a modest amount of protein—roughly 2 grams per 100 grams and about 4.3 grams for a medium-sized potato—they complement the protein available from lentils, enriching the overall nutritional profile of the meal.

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15. Tempeh

Tempeh, a traditional Indonesian product made from fermented soybeans, is a protein-rich food, offering 19 grams of protein per 100 grams. This makes it an exceptional meat alternative. Additionally, tempeh can be enhanced by incorporating flaxseed, which improves its nutritional value. While some tempeh varieties are gluten-free, others may include wheat, so consumers with dietary restrictions are advised to examine product labels closely before consumption.

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Cheese

Cheese ranks highly as a source of protein and essential nutrients, contributing to a balanced diet. Typically, firmer cheeses offer greater protein density, exemplified by Parmesan, which boasts approximately 10 grams per ounce. Varieties such as Swiss, Cheddar, and Mozzarella also provide substantial protein content, ranging from 7 to 8 grams per ounce. The primary protein found in cheese, casein, offers the benefit of slower digestion compared to whey protein, allowing for sustained muscle nourishment throughout the day. Moreover, cheese is an excellent source of key nutrients, including calcium, iron, phosphorus, riboflavin, and vitamin B12, making it a valuable addition to one's dietary regimen.

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Bison

Bison meat is a notably lean protein choice, offering fewer calories and less fat compared to many other red meats. A typical four-ounce serving of bison burger contains approximately six grams of fat and 17 grams of protein, establishing it as a particularly lean option. Additionally, bison is an excellent source of vitamin B12, an essential nutrient for red blood cell formation, with daily adult recommendations in the US set at 2.4 micrograms.

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Peas

Pea protein is increasingly sought after by athletes and bodybuilders due to its bioavailability, meaning it is readily digested and assimilated by the body. Notably, black-eyed peas are an exceptional source, providing approximately 11 grams of protein per cup. In addition, peas are rich in essential nutrients including thiamine, folate, niacin, phosphorus, and zinc, which are crucial for optimum cellular growth and function. These nutritional benefits make pea protein a valuable component of a health-focused diet.

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Peanut Butter

A standard serving of peanut butter, which amounts to two tablespoons, delivers seven grams of protein. Opting for natural peanut butter varieties is advisable due to their higher content of unsaturated fats in contrast to processed kinds that may contain excessive saturated fats, hence moderation is essential. Peanut butter is not only a good source of protein but also provides dietary fiber, vitamin E, magnesium, potassium, and zinc—nutrients that are beneficial to health. Magnesium, which is critical for more than 600 biochemical reactions in the body, is unfortunately underconsumed by many Americans, with the average intake falling around just 50% of the daily recommended amount.

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Soybeans

Soybeans are widely recognized as a preeminent source of vegetable protein, with a single cup of boiled soybeans delivering over 20 grams of protein. Key proteins found in soybeans include glycinin and conglycinin. It is important to note that cooking can denature these proteins, meaning that raw soybeans may offer a more robust nutrient profile than their cooked counterparts. However, soy-derived products such as tofu and soy milk provide a convenient and valuable means of integrating these essential nutrients into the diet.

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Oysters

Seafood is recognized for its high protein content, with certain types providing exceptional nutritional value comparable to poultry and lean meats. For instance, 100 grams of cooked Pacific oysters contain about 19 grams of protein while also offering a wealth of essential nutrients including zinc, vitamin D, potassium, iron, and niacin. When cooked, the protein in oysters becomes more bioavailable, enhancing its dietary benefits.

Milk

Casein, the primary protein found in both milk and cheese, is highly sought after by bodybuilders and individuals aiming to increase lean muscle mass. Milk is not only a rich source of protein, but it also delivers essential bone-strengthening calcium and beneficial probiotics that support digestive health. A significant number of Americans fall short in their daily calcium intake, potentially facing the risk of bone loss, osteoporosis, and fractures. Therefore, incorporating milk into the diet can contribute to overall bone health and digestive wellness.

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Sunflower and Pumpkin Seeds

Seeds offer a nutritious and calorie-rich option for those seeking to enhance their diet with an extra dose of protein and essential nutrients. In particular, sunflower and pumpkin seeds stand out as optimal choices for protein enrichment. With an ounce of pumpkin seeds, one can obtain over five grams of protein, in addition to a substantial amount of magnesium and zinc. Sunflower seeds, providing slightly less than five grams of protein per ounce, boast a lower carbohydrate content relative to pumpkin seeds and offer a more subtle flavor. Both varieties present a healthful snacking alternative with diverse nutritional benefits.

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Spirulina

Spirulina is a nutritious algae that thrives in both saline and freshwater environments. It is rich in fat-soluble vitamins such as A, E, and K, alongside beneficial fatty acids, a variety of minerals, and beta-carotene. Offering four grams of protein and an impressive amount of copper meeting nearly 50% of the recommended daily intake in just one tablespoon, spirulina has established itself as a nutritionally dense food. Commonly available in powder form, it is versatile in use, easily incorporated into protein shakes, juices, and an array of culinary creations to enhance nutritional value.

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Chickpeas

Chickpeas stand out as a highly nutritious legume, enriched with substantial protein content—surpassed only by lentils and black beans. Acknowledged as a vital component in numerous plant-based protein powders, chickpeas also hold a pivotal role in the diets of the Mediterranean, Indian, and Middle Eastern culinary traditions. Their remarkable adaptability makes them an effortless addition to diverse meal plans. With every 100 grams of cooked chickpeas providing seven grams of protein, they can be creatively incorporated into a variety of dishes such as hummus, chili, curry, or even roasted as a nutritious snack.

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Broccoli, Spinach, and Kale

Leafy green vegetables are essential for a nutritious diet due to their high content of vitamins, minerals, and dietary fiber. While they're not typically recognized for being protein-rich, they do offer moderate amounts. For instance, a 100-gram serving of kale contains approximately three grams of protein and a mere 40 calories. Both broccoli and spinach provide similar levels of protein and caloric content, with spinach being the lowest in calories. To maximize the nutritional benefits of these greens, consuming them raw is advisable, as cooking can alter their nutrient composition.

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