Protein-Rich Foods


Protein-rich foods help maintain muscle, support healthy bones and power the immune system. Unlike animal proteins, plant proteins like beans, whole grains and quinoa are considered ‘complete’ proteins because they offer all the essential amino acids, says Kaidanian.


Edamame (steamed young soybeans) provides 15 grams of protein per cup, while lentils and chia seeds offer high amounts of dietary fibre and minerals like magnesium, potassium and vitamin B1. Enjoy these in soup, salad or a chia pudding.

1. Eggs

The first food that comes to mind for many people when they think of protein is meat. Lean meats, like skinless chicken and extra-lean sirloin, provide a good source of protein. A 3-ounce serving of these cuts of meat offers about 8 grams of protein.

A hard-boiled egg offers 6 grams of protein, as well as vitamins A, B6, C and D, minerals and choline. Research shows that eating eggs daily may also raise “good” HDL cholesterol and lower “bad” LDL cholesterol.

Cottage cheese is another source of protein. A cup of low-fat cottage cheese provides about 180 milligrams of calcium and 26 grams of protein.

Beans and legumes are excellent protein sources as well. One cup of cooked beans or legumes (such as black beans, kidney beans, lima beans and pinto beans) provides about 20 grams of protein. Try adding these to salads and other meals throughout the day.

2. Cottage Cheese

When it comes to protein-rich foods, cottage cheese is a top choice. This mild-tasting fresh cheese 단백질보충제 is made from the curds of pasteurized milk and has a lumpy texture. It’s lower in calories than other types of cheese, making it popular with dieters and health enthusiasts.

It also contains vitamin B12, which helps reduce excess levels of homocysteine that can cause heart problems. This nutrient may also prevent metabolic syndrome, a group of conditions linked to high blood sugar levels (1).

Use cottage cheese as a replacement for sour cream or milk in dips and recipes for baked pasta and veggie sticks. Try mixing in a tablespoon of your favorite nut butter for a sweet and creamy snack. Fill a whole-wheat sandwich with sliced pears and cottage cheese or stir it into scrambled eggs for an easy breakfast. You can even stuff cottage cheese into baked potatoes for a satisfying, protein-rich meal.

3. Greek Yogurt

Greek yogurt is all the rage right now, and for good reason. It has a higher protein content than regular yogurt (depending on the brand) and almost double the amount of bone-strengthening calcium.

If you’re looking for the best high protein greek yogurt, look for an option that is strained in small batches without added starches. Clover Sonoma makes a delicious, creamy greek yogurt with a touch of sweetness and 16 grams of protein per cup.

Yogurt is also a great choice if you’re trying to lose weight and stay in a caloric deficit, as it’s naturally low in calories. Try a low-fat, plain Greek yogurt like Oikos Triple Zero or Target’s private-label greek yogurt Good & Gather for options that are low in fat and sugar but still taste great. You can also find low-sugar, high-protein Greek yogurt drinks, such as the Chobani Complete protein shake, which has 20 grams of protein per serving.

4. Hummus

Whether it’s eaten as a dip, spread, or on top of a salad, hummus is a healthy snack packed with plant-based protein, fiber and healthy fats from the chickpeas. Plus, it offers other nutrients like potassium, calcium, vitamin C, and antioxidants.

To make hummus, drain and rinse canned chickpeas (or cook them yourself if using fresh). Add chickpeas, tahini, lemon juice, garlic, salt, and olive oil to a food processor. Puree until smooth, stopping to scrape the sides as needed.

Garlic provides a strong flavor that complements the tahini and lemon juice in this recipe. Garlic is also a rich source of vitamin C, calcium, phosphorus, and potassium. And, the addition of sea salt provides a clean flavor and is rich in other essential minerals like magnesium, zinc, and iron. The result is a creamy, slightly nutty hummus that’s perfect for spreading onto whole grain pita bread or as a topping on a salad.

5. Nuts & Seeds

Nuts and seeds (like almonds, pistachios, cashews, sunflower seeds, flax seeds, chia seeds and pumpkin seeds) are good sources of protein and offer other nutrients such as fiber, fat-soluble vitamins, magnesium, iron and zinc. They are also a great source of plant omega-3 fatty acids, alpha linolenic acid.

Including more proteins from nuts and seeds is an excellent way to add variety to your diet. These foods can be eaten on their own or added to other meals and snacks.

Another veggie source of protein is beans, lentils and peas (collectively known as legumes). Legumes are high in protein and provide a great alternative to meat for people who don’t eat it or choose not to for ethical or health reasons. Legumes are also a good source of plant-based omega-3 fatty acids, as well as fiber. A cup of cooked lentils provides 8 g of protein and a large dose of iron, potassium and folate.

6. Beans

Beans and legumes are a great source of protein and contain important micronutrients like fiber, iron, and potassium. They also provide antioxidants which help reduce inflammation and protect against disease and aging.

Depending on the type of beans, one cup of cooked beans provides 29-36% of the recommended daily value of protein. A cup of boiled chickpeas (also known as garbanzo beans) contains 19 grams of protein.

Legumes (including soybeans, peas, lentils and black beans) are also a good source of protein. They are also a good source of fiber, iron, potassium and folate. Legumes are considered complete proteins, meaning they contain all the essential amino acids. People can add beans to incomplete proteins at a meal or throughout the day to make them complete.

Beans and legumes are an excellent protein source for vegetarians and vegans, but they can also be added to meat-based meals as a way to increase the amount of plant-based proteins in the diet. People should consume beans and legumes regularly, but should start slowly to avoid intestinal discomfort.