Protein is an essential macronutrient that helps build and repair tissues, maintain strong muscles, and produce hormones and enzymes. Eating enough protein is important for good health, and there are a variety of foods that are high in protein.
Animal protein sources are considered complete protein sources because they contain all of the essential amino acids that the body needs. Examples of these foods are meat, poultry, fish, eggs, and dairy products.
Some of the highest-protein animal foods are:
Beef: A 3-ounce serving of lean beef contains about 26 grams of protein.
Chicken Breast: A 3-ounce serving of chicken breast contains approximately 26 grams of protein.
Salmon: A 3-ounce serving of salmon contains approximately 22 grams of protein.
Eggs: A large egg contains about 6 grams of protein.
Greek Yogurt: A cup of Greek yogurt contains about 17 to 20 grams of protein.
In addition to animal foods, there are also many vegetable protein sources that are rich in protein.
Some of the highest-protein plant foods are:
Lentils: A cup of cooked lentils contains about 18 grams of protein.
Chickpeas: One cup of cooked chickpeas contains about 15 grams of protein.
Quinoa: A cup of cooked quinoa contains about 8 grams of protein.
Almonds: An ounce of almonds contains approximately 6 grams of protein.
Chia Seeds: One ounce of chia seeds contains approximately 4 grams of protein.
It’s important to note that when combining plant-based proteins, you need to eat a variety of foods to ensure you’re getting all of the essential amino acids your body needs.
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