High Protein Foods You Should Be Incorporating Into Your Diet
If you're aiming to increase your protein intake, it's helpful to choose foods that provide not only protein but also other nutrients like vitamins, minerals, and healthy fats. Here are some of the best options:
Animal-Based Protein Sources
| Food | Protein (approx.) |
|---|---|
| Chicken breast (3 oz / 85 g) | 26 g |
| Turkey breast (3 oz / 85 g) | 25 g |
| Lean beef (3 oz / 85 g) | 22–25 g |
| Salmon (3 oz / 85 g) | 22 g |
| Tuna (3 oz / 85 g) | 22 g |
| Shrimp (3 oz / 85 g) | 20 g |
| Eggs (2 large) | 12–13 g |
| Greek yogurt (1 cup) | 18–23 g |
| Cottage cheese (1 cup) | 25–28 g |
| Milk (1 cup) | 8 g |
Plant-Based Protein Sources
| Food | Protein (approx.) |
|---|---|
| Lentils (1 cup, cooked) | 18 g |
| Edamame (1 cup) | 17 g |
| Tempeh (3 oz / 85 g) | 16–18 g |
| Tofu (½ cup) | 10–15 g |
| Chickpeas (1 cup) | 15 g |
| Black beans (1 cup) | 15 g |
| Quinoa (1 cup, cooked) | 8 g |
| Soy milk (1 cup) | 7–8 g |
High-Protein Snacks
- Beef or turkey jerky (look for lower-sodium options)
- Hard-boiled eggs
- Greek yogurt with berries
- Cottage cheese with fruit
- Roasted edamame
- Roasted chickpeas
- String cheese
- Mixed nuts (moderate protein, but calorie-dense)
Nuts and Seeds
- Pumpkin seeds: ~8–9 g per ounce
- Hemp seeds: ~10 g per 3 tablespoons
- Peanuts: ~7 g per ounce
- Almonds: ~6 g per ounce
- Chia seeds: ~5 g per 2 tablespoons
Convenient Protein Sources
- Protein powders (whey, casein, soy, pea)
- Ready-to-drink protein shakes
- Canned tuna or salmon
- High-protein wraps and breads
Tips to Increase Daily Protein Intake
- Include a protein source at every meal.
- Choose Greek yogurt instead of regular yogurt.
- Add beans or lentils to soups, salads, and grain bowls.
- Snack on cottage cheese, eggs, or edamame instead of chips or sweets.
- Add protein powder to smoothies or oatmeal if you have higher protein needs.
For most healthy adults, a daily protein intake of about 1.2–2.0 g per kilogram of body weight supports muscle maintenance and growth, especially if you're physically active or strength training. The ideal amount depends on your age, activity level, and health goals.
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