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- Eggs. Eggs are widely recognized as a nutritious source of protein. Eggs contain all nine essential amino acids the body needs and are considered a complete protein.
- Lean chicken. Chicken is a rich source of high-quality protein, providing approximately 31 grams of protein per 3.5 ounces. Chicken contains all the essential amino acids the body needs for muscle repair, growth, and maintenance.
- Greek yogurt. Greek yogurt typically contains around twice the amount of protein compared to regular yogurt—and often less sugar. Greek yogurt is packed with protein, usually containing around 20 grams per six-ounce serving.
- Salmon. Salmon is a fish rich in protein—a 3.5-ounce serving of cooked salmon provides around 22 grams of protein—and nutrients like selenium, B vitamins and vitamin D.
- Overview
- 1. Eggs
- 2. Almonds
- 3. Chicken breast
- 4. Cottage cheese
- 5. Greek yogurt
- 6. Milk
- 7. Lentils
- 8. Lean beef
- 9. Fish
Getting enough protein daily is essential for your overall health. Healthy protein sources include eggs, nuts, lean meats, fish, dairy, and certain grains.
Proteins are a large category of molecules that support cell structure, immune function, movement, chemical reactions, hormone synthesis, and more. They’re all made up of tiny building blocks called amino acids. Nine of these are essential–meaning your body needs them but can’t make them on its own, so you need to get them in your diet (1, 2).
Not only is protein essential for your health but consuming it can keep you feeling full and satisfied, which supports a healthy body weight (3).
The recommended dietary allowance (RDA) for protein is set at 0.36 grams (g) of protein per pound of your body weight (0.8 g per kilogram). Remember that this reflects the minimum protein required to meet your body’s needs (4).
Whole eggs are a good source of protein that’s easy to absorb, and they’re also an excellent source of vitamins, minerals, healthy fats, and antioxidants (5).
Remember that egg whites are almost pure protein, but whole eggs that include the yolk provide many more nutrients, including vitamins, minerals, antioxidants, and healthy fats.
Almonds are a nutritious tree nut rich in essential nutrients like fiber, vitamin E, manganese, and magnesium. They’re also high in plant-based protein. (6)
Eating almonds may benefit your health in several ways, including lowering heart disease risk factors like high LDL (bad) cholesterol and high blood pressure (7).
Protein content
One half of a chicken breast (86 g) provides 26.7 g of protein (10). Was this helpful?
Protein content
One cup (226 g) of cottage cheese provides 28 g of protein (11). Other high protein cheeses include cheddar cheese, which provides 3.96 g of protein per 17-g slice, and mozzarella, which provides 6.29 g of protein per 1 ounce (28.35 g) (12, 13). Was this helpful?
Protein content
One 7-ounce (200-g) container provides 19.9 g (14). Other yogurt products that are high in protein include unsweetened low fat yogurt, which provides 11.9 g of protein per 8-ounce (227-g) container, and kefir, which provides 9.21 g of protein per 1 cup (243 mL) (15, 16). Was this helpful?
Dairy milk contains a little of nearly every nutrient that your body needs. It’s a good source of high quality protein, and it’s high in vitamins and minerals, like calcium, phosphorus, and riboflavin (vitamin B2) (17).
Many people with lactose intolerance can’t tolerate milk and other dairy products, and they avoid many dairy-containing foods (18).
Lentils are among the richest sources of plant-based protein, making them an excellent choice if you follow a vegetarian or vegan diet.
Plus, they’re loaded with other nutrients, too, including fiber, folate, magnesium, potassium, iron, copper, and manganese (19).
Lean beef is a rich source of protein. It’s also high in bioavailable iron, zinc, selenium, and vitamins B12 and B6 (24).
Red meat can be a part of a healthy diet, but it’s best to moderate your intake. Consuming high amounts of red meat has been linked to a higher risk of developing certain health conditions, including colorectal cancer (25).
Fish is an excellent source of protein and provides several important vitamins and minerals, like iodine, selenium, and vitamin B12 (26).
People who include a lot of fish in their diet tend to have a lower risk of health conditions like heart disease and type 2 diabetes. Plus, fatty fish like salmon and herring are high in omega-3 fats, which have powerful benefits for your overall health, including supporting heart health (27, 28, 29).
- Pistachios. Pistachios are a popular snack nut and a great source of protein, providing all nine essential amino acids. A 1-ounce serving delivers about 6 grams of protein, per the USDA.
- Eggs. Eggs are a convenient protein source, chock-full of important nutrients, including choline, iodine and vitamin D. One large egg contains 6 grams of protein, per the USDA.
- Lentils. Lentils are nutritional powerhouses that pack a serious punch when it comes to their health benefits. They are rich in important nutrients, including fiber, protein, folate, potassium and iron.
- Chicken. As the most popular meat consumed in the U.S., per the USDA, chicken is a staple in many homes. From a Classic Chicken Soup to a nostalgic Chicken Waldorf Salad, there is no shortage of ways that people enjoy this protein source.
Jul 18, 2024 · Does it offer a hefty dose of protein per serving and, of course, does it taste just as good as it is good for you? Here are the best and worst sources of protein to eat for your health, according to dietitians.
- Isadora Baum
- 1 min
Nov 7, 2023 · Protein plays many important roles in our body. Of course, protein helps us grow and maintain muscle mass. It’s also a very satiating macronutrient; that means when you eat high-protein meals, you’ll feel more full for longer. This can help make weight loss easier and reduce cravings.
Mar 28, 2023 · Among most Brits, high protein foods are typically relegated to dinner – too late to circumvent a mid-afternoon carb comedown that tanks your gains, focus, and health. That's why we've compiled...
People also ask
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Jun 9, 2024 · Diet & Nutrition. 15 High-Protein Foods to Add to Your Meals, According to Nutritionists. Getting the right amount of protein isn't just important those on a muscle-building or weight-loss...
protein A protein, Fragment N35-D330. Trehalose-Added as Carrier Protein. For Protein Structure & Function Research. Excellent Lot-to-Lot Consistency.
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