Eggs are a popular and easy source of protein. There are about 6 grams of protein in an egg, but foods with even more include chicken, black beans, and salmon.
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A 3-ounce portion (about the size of a deck of cards) of cooked chicken breast provides 23.8 grams of protein.
Chicken breast is a popular lean protein. Most of its calories come from protein. It’s also a complete protein, so it provides all nine essential amino acids you need. Chicken breast is also rich in B vitamins, selenium, and choline.
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A half-cup serving of low-fat (1-2% milkfat) cottage cheese provides 12.9 grams of protein.
Cottage cheese is rich in protein and provides B vitamins, selenium, and calcium.
Some cottage cheese varieties are high in sodium. If you’re on a low-sodium diet, pick brands without added salt.
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A 1-cup serving of cooked chickpeas provides 14.5 grams of protein.
Chickpeas, or garbanzo beans, are a source of plant-based protein. They’re also rich in fiber, manganese, folate, and iron.
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A 2-tablespoon serving of almond butter provides 6.7 grams of protein.
Almond butter offers a range of nutrients, including heart-healthy monounsaturated fats, fiber, vitamin E, and magnesium.
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A 3-ounce serving of lean beef provides 23 grams of protein.
Lean beef (7% fat or less) can be a healthy source of protein in moderation. It’s also high in iron and zinc.
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A 3-ounce serving of canned light tuna provides 21.7 grams of protein.
Tuna contains nutrients like heart-healthy omega-3 fatty acids, calcium, vitamin D, B vitamins, and selenium. Canned tuna is a convenient and affordable way to get these nutrients.
Due to mercury, women of childbearing age and pregnant people should limit their tuna intake per week.
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A 3-ounce serving of turkey breast provides 20.1 grams of protein.
Turkey breast is high in protein yet low in saturated fat. It also offers B vitamins, selenium, and zinc.
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A 1-cup serving of edamame provides 18.4 grams of protein.
Edamame are immature soybeans packed with fiber and protein. They are one of the few plant-based complete protein sources.
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A 3-ounce serving of wild Atlantic salmon contains 16.8 grams of protein.
Salmon is a type of fatty fish packed with omega-3s, protein, iron, selenium, and vitamin A. It is also one of the few foods that naturally contains vitamin D.
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A 1-cup serving of cooked quinoa provides 8.1 grams of protein.
Quinoa is a gluten-free whole grain that offers protein, fiber, and antioxidants.
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One ounce, or about 23 almonds, contains 6 grams of protein.
Almonds are a plant-based source of protein, fiber, and heart-healthy fats. They also provide vitamin E, magnesium, and a small amount of calcium.
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One cup of cooked lentils provides 17.9 grams of protein.
Lentils are small legumes that provide protein, fiber, magnesium, and folate.
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Three ounces of firm tofu provides 9 grams of protein.
Since it’s made from soybeans, tofu is a complete protein. It also provides calcium, vitamin A, iron, and antioxidants.
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A 5.3-ounce container of Greek non-fat vanilla yogurt provides 13 grams of protein.
Greek yogurt is a high-protein yogurt. It’s strained several times to remove excess liquid and whey, resulting in a smooth, creamy texture.
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One cup of cooked black beans supplies 15 grams of protein.
Black beans are a source of plant-based protein and fiber. They’re also a concentrated source of antioxidants.
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A 1-ounce serving of hard Parmesan cheese provides 8.5 grams of protein.
Parmesan cheese is higher in protein than many other types of cheese. It also contributes to your daily calcium needs and contains lower levels of lactose than softer cheeses.
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One ounce of shelled pumpkin seeds provides 8.5 grams of protein.
Pumpkin seeds provide healthy fats, fiber, antioxidants, protein, and other key nutrients. They are a source of tryptophan, an amino acid that helps make serotonin and melatonin.
Serotonin, often called the “feel-good hormone,” plays a role in mood, appetite, and sleep. Melatonin helps regulate the sleep-wake cycle.
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A 3-ounce serving of cooked shrimp provides 25 grams of protein.
Shrimp is a low-calorie, high-protein food rich in vitamin B12 and selenium. It is also a source of astaxanthin, a powerful antioxidant.
Current guidelines recommend getting 10-35% of daily calories from protein. The DV for protein is 50 grams per day based on a 2,000-calorie diet.
The amount of protein you need depends on your age, weight, and activity level, such as:
Active people: People who exercise regularly or are trying to gain muscle mass may need 0.5-0.8 grams of protein per pound of body weight.General population: Most adults need at least 0.36 grams of protein per pound of body weight.Older adults: Some evidence suggests that older adults may need 0.45-0.55 grams of protein per pound of body weight. This amount helps prevent age-related muscle loss and maintain physical function.
Some people may need less protein. Those with chronic kidney disease may need to limit their protein intake and include more plant-based foods to help preserve kidney function.
