Which Foods are High in Protein?

Which Foods are High in Protein?


Protein is one of the most essential nutrients for our body, and everyone will agree on this. Protein plays the most crucial role in maintaining and smoothing our tissues. But the question is which foods are high in protein that can meet the protein needs of our bodies.

Various researches have shown that eating protein helps you lose weight and belly fat while increasing your muscle mass and strength. You will also be able to prevent diabetes if you follow a regular protein-rich diet. All nutritionists agree that protein helps burn fat as well as increase satiety.

Do you know which foods are high in protein? If you don’t know, you’ve come to the right place. For your convenience, we will now discuss some foods that are rich in protein and extremely beneficial for our health. So, let’s get started with it.

The Ultimate Guide To Which Foods Are High In Protein:


Here are the top 10 foods that are high in protein. These foods help our body meet its protein needs as well as boost our immune system.



Eggs are one of the most effective foods that are rich in protein. You may be surprised to know that it is not only a great source of protein but also provides essential vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients. Although the whole egg is rich in protein, the white part of the egg is the source of pure protein. A whole egg contains 33% calories. A large egg contains 6 grams of protein and 78 calories. Although eggs are a very beneficial food, they should not be eaten by people who suffer from allergic problems.

Chicken Breast:


Who doesn’t like to eat chicken? You do too, right? But did you know that it is also an excellent source of protein? Yes, you heard right. Chicken breast is the best source of protein. If you eat it without skin, most of its calories come from protein. As easy as it is to cook, you can make different recipes for it. It is a very tasty food and at the same time extremely beneficial for our body. It contains 75% calories. A skinless roast chicken breast contains 53 grams of protein and 284 grams of calories.

Cottage Cheese:


It is a delicious cheese that is low in fat, and calories. However, it is a high protein-rich food that can meet your body’s need for protein. It is rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients. One cup of cottage cheese contains 28 grams of protein and 163 grams of calories. The percentage of protein in it is 69%.



Almost everyone will agree that milk is one of the most nutritious foods. It is a type of food that contains a combination of nearly all nutrients. Milk may be the best option if you are looking for a source for high protein. It also contains calcium, phosphorus and riboflavin (vitamin B2). One cup of milk contains 8 grams of protein and 149 calories.

However, drinking milk is not suitable for everyone, especially those who have problems such as lactose intolerance may experience gastrointestinal symptoms because of drinking milk. For this, it should be drunk, according to the doctor’s advice.

Greek Yogurt:


Yogurt is a favorite food of many of us, but for those who like to eat thick yoghurt, Greek yogurt is the best. It is also known as strained yogurt and is one of the best sources of protein. It has a creamy texture and a lot of nutrients. A 6 ounce (170-gram) container contains 17 grams of protein and only 100 calories. But it is better to be careful when buying it; choose the one without sugar. A full-fat Greek yogurt is also high in protein but has a lot more calories.



Almost all types of vegetables contain protein, but broccoli has a relatively high protein content compared to other vegetables. It is a great healthy vegetable that provides Vitamin C, Vitamin K, Fiber, and Potassium. Also, the most beneficial aspect of it is that it provides bioactive nutrients that can help protect against cancer. One cup of chopped broccoli contains 3 grams of protein and only 31 calories.



We all know, fish is a nutritious food, and almost everyone likes to eat it. Tuna is a popular type of fish. You can eat it hot or cold in several baked foods or salads. It is low in fat and calories but rich in protein. Like other fish, it contains several nutrients, but in addition to protein, it is considered a good source of omega-3 fats. A tuna contains 27 grams of protein and only 128 grams of calories.

Lean Beef:


Beef is a delicious food, and very few people can be found who dislike eating it. It is considered the best source of protein, and it also contains high bioavailable iron, vitamin B12, and plenty of other essential nutrients. A 3-ounce amount of lean beef contains 25 grams of protein and 186 grams of calories. Beef is perfect for people on a low-carb diet.



Peanuts are a food that contains a variety of nutrients but is high in protein, fiber, and magnesium. Through various research, it has been proved that it plays a useful role in reducing our weight. Peanut butter is an excellent source of protein and is high in protein but also high in calories. For this reason, it should be eaten in moderation. One ounce (28 grams) of peanuts contains 7 grams of protein and 161 grams of calories.



It is a kind of marine fish, and we all like to eat it. It is low in calories but high in various nutrients, including selenium and vitamin B12. Like other fish, shrimp contain omega-3 fatty acids. It is also a great source of protein. A 3-ounce (85-gram) shrimp contains 20 grams of protein and only 84 grams of calories.

The Importance of Protein-rich Food:

Protein-rich foods are extremely beneficial for our bodies. It helps to increase metabolism, reduce appetite, and increase muscle mass, pack protein foods, and help prevent healthy bone, cartilage, skin, tissue and blood loss. The Department of Health recommends that men consume 0.75 grams of protein per kilo body weight – an average of about 40 grams daily. If you are interested in building muscle, you must eat protein-rich foods.

Final Thoughts:

You will surely understand how much protein is necessary for our bodies. It plays the most vital role in increasing our immunity. It is one of the essential components in repairing our tissues and strengthening our muscles. So it is necessary for us to always keep protein-rich foods on our diet list.

We have tried to highlight some of the foods that are rich in protein and also beneficial for our body in this article. We hope that you will benefit a lot from this small effort of ours and be able to maintain good health. Thank you all.

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