Try These 21 High-Protein Foods
Many everyday foods deliver a surprising amount of protein without the need for supplements. From lean meats to plant-based options, these ingredients can easily boost daily protein intake. Whether for muscle building, weight management, or general health, a variety of choices are available in both animal and plant sources.
Lean meats remain some of the strongest protein sources. A three-ounce serving of boneless, skinless chicken breast provides 27 grams of protein—more than most cuts of beef. Turkey breast follows closely, with the same portion offering 26 grams. For beef lovers, four ounces of 93% lean ground beef contains 24 grams, while lean cuts like sirloin and tenderloin also rank high.
Seafood options are equally impressive. Three ounces of cooked, farmed salmon packs 19 grams of protein alongside heart-healthy omega-3s. Canned tuna in water is another convenient choice, with the same portion delivering 20 grams. Eggs and dairy also contribute significantly. Four egg whites contain 13 grams of pure protein with no saturated fat. Greek yogurt, when plain and fat-free, offers 11 grams per half-cup. Cottage cheese provides even more, with 14 grams in a half-cup of the 1% variety. Plant-based eaters have plenty of options too. Legumes like lentils and split peas deliver 9 and 8 grams per half-cup, respectively. Chickpeas stand out with 15 grams per cup, working well in both sweet and savoury dishes. Soy products such as tofu (10 grams per three-quarters cup) and tempeh (18 grams per three ounces) are particularly rich in protein. Fresh edamame offers 9 grams per half-cup. Nuts and seeds make for protein-packed snacks. An ounce of dry-roasted peanuts contains 7 grams, while almonds provide a similar amount.
These foods show that meeting protein needs doesn’t require special diets or expensive products. Both animal and plant sources offer practical ways to include high-protein ingredients in meals. With options ranging from quick snacks to full dishes, maintaining a protein-rich diet remains simple and adaptable.
