High-Protein Foods

Top 10 Protein-Packed Foods

Protein is a necessary and healthy part of our daily diets. Adequate protein intake can lead to weight loss, muscle gain, healthier skin and hair, and more. Recent studies suggest that women aged 20-40 should consume 46 grams of protein per day (or more if they are very active).

Here are ten great high-protein foods that can help you achieve your protein goals.

1. Lean Meats

Servings of chicken breast, lean beef and veal, and pork loin contain between 15-40 grams of protein. For those who prefer a meatless diet, one cup of tofu contributes an impressive 20 grams of protein to our diet.

2. Low-Fat Dairy

Greek yogurt is an unsung hero for protein. Most portable containers contain 18 grams, or twice the protein content of normal yogurt. Non-fat mozzarella cheese, cottage cheese, Swiss cheese, cheddar, and Parmesan cheese are also packed with protein. Finding these cheeses in the form of string cheese can make for an easily and portable high-protein snack.

3. Seafood

Tuna, salmon, and halibut are just a few examples of fish packed with protein. At 22 grams per serving, seafood makes a great foundation for a meal.

4. Algae

Spirulina and chlorella are two nutritional supplements high in protein. Both are types of algae that can be added to smoothies as a powder or taken as a supplement.

5. Beans

Mature green soybeans contain a whopping 29 grams of protein per serving. Soybeans are a high-protein food that can be delicious when steamed with a touch of salt. A bowl of these makes for a great appetizer. Other beans high in protein include kidney, white, lima, fava, black, and mung beans.

6. Nuts

Peanuts, almonds, pistachios, and mixed nuts comprise an easily portable snack with approximately 9 grams of protein per serving.

7. Seeds

Pumpkin, squash, and watermelon seeds can be roasted with a hint of salt for a tasty high-protein snack.

8. Eggs

Egg whites feature a great calorie to protein ratio, at one gram per 12 calories. Each egg contains approximately 6 grams of protein, so a 3-egg omelet or a few hardboiled eggs make for a great high-protein snack or meal choice.

9. Soy Milk

Servings of soy milk contain a comparable amount of protein to cow’s milk, but with far fewer calories and no saturated fat. Chocolate soy milk carries additional minerals in its cocoa powder—iron, calcium, phosphorus, magnesium, potassium, and zinc, making this high-protein food a delicious alternative for those with a dairy intolerance.

10. NuGo Bars

Containing 10 to 25 grams of protein, NuGo’s protein bars make for a healthy and delicious addition to your protein-packed diet. NuGo Slim Crunchy Peanut Butter contains 17 grams of plant-protein.