Many Americans don’t get enough protein in their diets, which is why it’s important to know what foods are highest in protein. There are plenty of high-protein foods that can help you meet your nutritional needs. Here’s a look at six of the best sources of protein.
6 Foods That are High in Protein
If you have been thinking about including more protein in your diet, consider adding some of these high-protein foods:
1. Eggs:
Eggs are one of the most nutrient-dense foods on the planet. A single large egg contains about 6 grams of protein and other essential nutrients like vitamins A and D and iron. You can easily add eggs to your diet by scrambling them, frying them up for breakfast, or baking a frittata for dinner.
2. Fish:
Fish is an excellent source of protein and essential omega-3 fatty acids, which have numerous health benefits. Salmon and tuna are both high in protein and contain around 25 grams per 3 ½ ounce cooked serving. Other fish that are high in protein include mackerel, trout, herring, and sardines.
3. Chicken Breast:
Chicken breast is another great source of lean protein with around 26 grams per 3 ½ ounces cooked serving. It’s also low in fat compared to other cuts of chicken like dark meat or skin-on-white meat, making it an ideal choice for those watching their waistlines.
4. Beans & Legumes:
Beans and legumes are some of the best plant-based sources of protein on the market today. They provide around 7–9 grams per half-cup cooked serving depending on the type you choose. Some popular beans include black beans, pinto beans, garbanzo beans (chickpeas), and lentils.
5. Nuts & Seeds :
Nuts and seeds may be small but they pack a powerful punch when it comes to nutrition — especially when it comes to their content of healthy fats, antioxidants, and fiber. Most nuts contain between 4–7 grams of protein per quarter cup serving while seeds contain between 5–8 grams per tablespoon depending on the type you choose. Popular nuts include almonds, walnuts, cashews, peanuts, pistachios, and macadamias while popular seeds include sunflower seeds, hemp seeds, chia seeds, and pumpkin seeds.
6. Greek Yogurt:
Greek yogurt is a creamy dairy product made from strained yogurt that contains twice as much protein as regular yogurt. One cup ( 8 ounces ) provides around 20 – 23 grams depending on the brand you purchase. Greek yogurt can be enjoyed plain with some fresh fruit or honey mixed in or used as an ingredient in dips, smoothies, or baked goods.
Conclusion:
Eating more high-protein foods can help ensure you’re getting all the nutrients your body needs without consuming too much unhealthy fat or sugar. These six foods make excellent sources for increasing your daily intake — just remember to keep portion sizes reasonable when adding them to your diet. With these options available to us today there’s no reason not to get enough protein!
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