• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
I am the Maven®
  • Recipes
  • Life
  • Travel
    • Seattle
  • Entertainment
    • Star Wars
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
menu icon
go to homepage
  • Recipes
  • Life
  • Travel
    • Seattle
  • Entertainment
    • Star Wars
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • search icon
    Homepage link
    • Recipes
    • Life
    • Travel
      • Seattle
    • Entertainment
      • Star Wars
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×
    Home » Recipes

    Over 30 foods high in protein

    Published: Apr 3, 2019 · Modified: Mar 9, 2023 by Kerri Jablonski · This post may contain affiliate links · 1 Comment

    Sharing is caring!

    • Share
    • Tweet
    • Yummly
    • Flipboard
    • Mix

    foods high in proteins on table

    Whether you are looking to better your diet or seeking to lose weight, choosing foods high in protein has many benefits, including muscle building, weight loss, and feeling fuller after eating. To improve health benefits and nutrient intake, it's important to choose a variety of protein foods. If you are an omnivore, you have lots of protein options, including seafood, meat and poultry. Vegetarians and omnivores can find protein from other options like beans and peas, processed soy products, nuts and seeds.

    Be sure to check out this extensive list of protein rich foods, as well as recipe suggestions for you to try and enjoy.

    What foods are in the Protein Foods Group?

    All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the "Protein Foods Group".

    1. Eggs

    Whole eggs are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients. This makes them one of the healthiest and most nutritious foods. Whole eggs have 6 grams of protein and egg whites are almost pure protein, making them a great addition to a meal or by themselves. I like to keep hard boiled eggs on hand for a quick snack.

    deviled eggs with bacon and chives
    Deviled Eggs with Bacon by IamtheMaven.com

    2. Cottage Cheese

    Protein rich cottage cheese is a type of cheese that is very low in fat and calories. A cup of cottage cheese has 27 grams of protein. It contains calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients. It's delicious by itself or as an addition to salad.

    3. Milk

    Milk contains a little bit of almost every single nutrient needed by the human body. The challenge is many people are intolerant to it. But if you enjoy milk and can drink it, it provides several impressive health benefits. A cup of whole mile has 8 grams of protein. Milk is high in calcium, phosphorus and riboflavin (vitamin B2). Chocolate milk has been shown to help with muscle repair if enjoyed after a workout.

    4. Greek Yogurt

    Greek yogurt, is a thick yogurt with a creamy texture that is high in many nutrients. One 6-ounce (170-gram) container has 17 grams of protein, Use Greek yogurt to make this weight watchers friendly pizza.

    5. Almonds

    Almonds, a type of tree nut are loaded with important nutrients, including fiber, vitamin E, manganese and magnesium. An ounce of almonds has about 7 grams of protein. Enjoying almonds daily can help you maintain a healthy weight and decrease the odds of gaining any back due to the nutrients ability control the fluctuations of blood glucose during digestion. Impressive, huh?

    6. Oats

    Your morning oatmeal is a great way to get some protein. Half a cup of raw oats has 13 grams of protein. Oats are one of the healthiest grains, loaded with healthy fibers, magnesium, manganese, thiamin (vitamin B1) and several other nutrients. If you want to save time in the morning, enjoy overnight oats.

    Overnight Steel Cut Oats
    Overnight Steel Cut Oats by IamtheMaven.com

    7. Lean beef

    Lean beef is very high in protein, has highly bioavailable iron, vitamin B12 and large amounts of other important nutrients. One of my favorite ways to enjoy beef is with a good steak. A 3oz portion of lean beef contains 22 grams of protein. Choosing cuts of grass-fed beef over grain-fed beef is important because Grain-fed protein sources are going to increase inflammation because of the omega-6 fatty acids in them. If you're increasing your protein for weight-loss, inflammation can lead to more belly fat, which defeats the purpose.

    Sous Vide Steak by IamtheMaven.com

    8. Quinoa

    Quinoa is a seed/grain and a popular superfood. One cup of cooked quinoa has 8 grams of protein. It's also considered an ancient grain.Quinoa has numerous health benefits and high in many vitamins, minerals and fiber, and is loaded with antioxidants. There are many ways to enjoy quinoa, my favorite is as a meat replacement in enchiladas.

    9. Buckwheat

    Despite having "wheat" in the name, buckwheat is gluten-free. Buckwheat is full of protein, packing in 12 grams per ½ cup serving. It also has 9 grams of fiber, which makes it a win!

    10. Amaranth

    Quinoa isn't the only ancient grain with a high-protein punch. Amaranth has 9 grams of protein per cup. You can cook it the same exact way you would quinoa, so it's a great swap with a little extra protein and different flavor.

    11. Tuna

    Tuna is both fat and calories with 25 grams of protein and only 150 calories in a three-ounce serving. Tuna is also very high in various nutrients and contains a decent amount of omega-3 fats. Tuna can be enjoyed in a variety of ways, including tuna salad or these tuna puffs that are perfect for a lunchbox!

    Buffalo Ranch Tuna Salad by BuildingOurStory.com

    12. Chicken Breast

    Chicken breast is easy to cook and can taste delicious. It's one of the most popular protein-rich foods with 53 grams in 1 roasted chicken breast. It can be prepared in a variety of ways to suit all taste buds, like chicken tortilla soup.

    homemade chicken tortilla soup
    Chicken Tortilla Soup from IamtheMaven.com

    13. Turkey Breast

    Similar to chicken breast, turkey breast is is similar to chicken breast in many ways. Mostly of protein, a 3oz serving has 24 grams of protein, with very little fat and calories. In addition to tasting delicious, turkey breast is high in various vitamins and minerals. Enjoy your leftover Thanksgiving turkey in this turkey pot pie soup!

    bowl of turkey pot pie soup
    Leftover Turkey Pot Pie Soup from BuildingOurStory.com

    14. Pork Tenderloin

    Bacon is still on the not every day list but pork loin is high in protein. A three- to six-ounce portion will get you 23 to 30 grams of protein). The U.S. Department of Agriculture (USDA) says it's as lean as a skinless chicken breasts with just 3 grams of fat per 6 ounces, and it's a solid source of thiamin, phosphorous, and vitamin B-6. Enjoy pork loin with roasted vegetables.

    orange glazed pork loin
    Orange Glazed Pork Loin by GretasDay.com

    15. Salmon

    Organic wild fish is one of the best protein choices. A 5 ounce portion of salmon has 39 grams of protein. Salmon is full of omega-3 fatty acids, which help lower the risk of coronary heart disease, keep your LDL cholesterol levels normal and reduce inflammation. It's worth getting wild salmon instead of farmed fish. There are so many ways to enjoy salmon. Try this Herb and Brown Sugar Salmon or Blackened Lemon Pepper Salmon if your looking for salmon recipes.

    herb and brown sugar salmon
    Herb and Brown Sugar Salmon by WhiskyandSunshine.com

    16. Shrimp

    Shrimp is low in calories, but incredibly high in various nutrients, including selenium and vitamin B12. Shrimp has 18 grams of protein in a 3 oz serving. Like fish, shrimp also contains plenty of omega-3 fatty acids. You can prepare shrimp many ways, but I love grilled shrimp.

    Who can resist BBQ Shrimp? AD

    17. Lentils

    Lentils are a type of legume and a great plant based protein. High in fiber, magnesium, potassium, iron, folate, copper, manganese and various other nutrients lentils are an excellent food for vegetarians and vegans. 1 cup of boiled lentils has 18 grams of proteins. Lentils are a great addition to your favorite recipes, like lentil tacos.

    18. Chick Peas (Garbonzo Beans)

    How I love the mighty chick pea! One cup of garbanzo beans equals a third of your daily protein recommendation! That same cup has 19 grams of fiber. Research also shows that adding legumes like chickpeans into a low-calorie diet have helped people lost about 50 percent more weight than those who didn't because of all the slow-to-digest, plant-based fiber they contain.

    19. Hemp Seeds

    Add 10 grams of protein and some extra crunch to your salad with just 3 tablespoons of hemp seeds.Yu can enjoy them raw, or toast on the stove to give them a nutty punch.

    20. Chia Seeds

    One of the best things about chia seeds is you can add this superfood to just about anything. The benefits of chia go beyond the 7 grams of protein and 11 grams of fiber found in two tablespoons. Fiber is important because it helps with portion control and you absorbing your food more slowly. Chia seeds are rich in anti-inflammatory omega-3s and minerals that maintain bone health (think manganese, magnesium, and phosphorous.

    21. Pumpkin Seeds

    Pumpkin seeds have protein and are high in many nutrients, including iron, magnesium and zinc. Enjoy one ounce of pumpkin seeds for 5 grams of protein.  Roasted pumpkin seeds are a great way to enjoy them!

     

    roasted pumpkin seeds
    Sriracha Roasted Pumpkin Seeds by SavoringtheGood.com

    22. Peanuts

    Peanuts are incredibly delicious and high in protein. They also have fiber and magnesium. One ounce of peanuts has about 7 of grams of protein. They are tasty sprinkled on salads, by the handful or in a dairy free peanut smoothie.

    Want to get a jump start in the morning? Spread the recommended two tablespoon serving size of peanut butter for 9 grams of protein. Peanut butter great for its ability to moderate glucose levels and control blood sugar spikes.

    Dairy Free Peanut Butter Banana Smoothie by MakeItDairyFree.com

    23. Beans

    One-half cup of beans contains as much protein as an ounce of broiled steak. A single cup of black beans contains nearly 40 grams of protein. It's easy to add black beans into your favorite Mexican dishes, a veggie burger patty or bean chili.

    White beans are delicious too, at 16 grams of protein per cup. White beans also contain thiamine, a vitamin that helps your body metabolize carbs more efficiently.

    Whatever beans you choose, try to buy them organic, as many beans are treated with harmful herbicides.

    24. Lima Beans

    Lima bean contain 15 grams of protein in a cup. hen cooked properly, they are delicious. Skip the canned lima beans and roast them in the oven, add them into soups, or add them into your baked dishes.

    25. Coconut

    You'll be pleasantly surprised to find that this fruit averages 15 grams of protein. Coconut is also high in theronine, an amino acid your body uses to prevent fat buildup in the liver and speed up recovery after a workout. In addition to fresh coconuts, it's derivatives have benefits too. Coconut flour (4 grams of protein in two tablespoons), milk (5 grams per cup) and butter (2 grams in 2 tablespoons), which means you should find ways to fit coconuts into your recipes and diet.

    26. Brussel Sprouts

    The Brussels sprout is related to broccoli and is another high-protein vegetable. Brussel Sprouts are very high in fiber, vitamin C and other nutrients. A cup of Brussel sprout has 4 grams of protein.

    27. Avocados

    Avocados are a pretty good source of protein at about 5 grams per fruit. Not only that, they are loaded with omega-3s and beta-carotene, which helps boost your immune system. In addition, the monounsaturated fatty acids found in avocados has been directly linked to eating less and feeling satisfied longer, and even helps fight inflammation. So keep enjoying avocado toast and try this avocado soup recipe.

    Avocado and Chicken Soup by IamtheMaven.com

    28. Broccoli

    You may be surprised to learn that broccoli is high in protein, especially compared to most vegetables.1 cup of broccoli has3 grams of protein. Broccoli has vitamin C, vitamin K, fiber and potassium. Broccoli is also high in various bioactive nutrients that is believed to help protect against cancer. Try this slow cooker beef and broccoli for a great protein boost. Another way to enjoy this protein rich vegetable is broccoli stir fry.

    Broccoli Stir Fry by BrokenTeepee.com

    29. Corn

    Did you know corn has 16 grams of protein a cup? Corn is a source of protein that you can eat year-round. Eat it right off the cob or add it into your tacos, salads or casseroles.

    30. Asparagus

    Not only is Asparagus 3 grams of protein in a cup, but it's also only 27 calories in that cup! There are a variety of ways to enjoy asparagus, on pizza, in sushi or by itself. I love sous vide asparagus with mint.

    Sous Vide Asparagus by IamtheMaven.com

    31. Artichokes

    Don't skip artichokes as a protein source. While the average artichoke about 5 grams of protein, it has 11 grams of fat-blasting fiber. Prebiotic fiber helps reduce inflammation, keeps gut bacteria in check, and leaves you feeling full for hours, which is a real win.

    32. Spinach

    The great thing about Spinach is it's easy to add to recipes. One cup of spinach has 1 gram of protein, so add several cups of spinach to your smoothie. In addition to protein, spinach is also high in vitamins A and C, folate, and magnesium, and contain carotenoids that protect the body against heart disease and certain cancers. These Spinach Chicken Feta Meatballs are a must try and delicious with tzatziki. Another way to enjoy spinach is Chicken Spinach Lasagna.

    Close up spinach lasagna in white plate - Italian food style
    Chicken Lasagna with Spinach by CreativeCynchronicity.com

    33. Peas

    A a cup of peas can contain up to 10 grams of protein.This makes it an awesome plant-based protein source. Unlike other plant sources, peas also contain high levels of glutamine, an amino acid compound that helps repair your muscles after workouts, improve digestive health, and they've even been shown to reduce sugar and alcohol cravings. Go ahead and add a cup to your dinner plate.

    34. Sun Dried Tomatoes

    We already love tomatoes because they contain lycopene and other antioxidants. Evidence shows that adding heat and oil an help your body better absorb the lycopene in them. Enjoy them raw too! They can also have up to 8 grams of protein and are good source of vitamin A and E.

    35. Edamame

    Edamame, which is so delicious with that sprinkling of sea salt, packs 17 grams of protein per cup. It is smart to limit your soy consumption despite the protein punch. Soybeans contain a fair amount of estrogen, which can cause unwanted side effects like bloat, headaches, and tender breasts.

    What counts as an ounce-equivalent in the Protein Foods Group?

    In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered a 1 ounce-equivalent

    How much food from the Protein Foods Group is needed daily?

    The amount of protein you need to eat depends on age, sex, and level of physical activity. Be sure to check with your doctor or dietician about your specific needs.

     

    More Recipes

    • The Best refrigerator snack ideas for kids!
    • asian inspired meal in black bowl with chopsticks
      General Tso’s Chicken with Spicy Noodles and Sesame Green Beans
    • stack of black sesame seed shortbread on a wood board
      Black Sesame Shortbread Cookies
    • puff pastry wrapped around gatbsy chocolate on a white background
      Easy Chocolate Puff Pastry Roll Recipe

    About Kerri Jablonski

    Kerri Jablonski is a Seattle Mom Blogger. She lives with her 3 kids (2008, 2010, 2013), her husband and cats. Two of her children have Autism. Kerri enjoys cooking, travel, movies and spending time with her family.

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. Rosie

      January 16, 2020 at 5:45 am

      The meats and beans I realized have higher protein, but I didn't realize these veggies or oats do, too. Good to know!

      Reply

    Primary Sidebar

    Kerri Jablonski lives in Seattle WA with her husband, three kids and house cats. What you’ll find on this site: recipes we've enjoyed, movies we love, places we’ve been, tech we’ve tinkered with, clothes we’ve worn and more. Contactme@iamthemaven.com

    More about me →

    Our Favorite Recipe!

    • sliced oatmeal chocolate chip banana bread
      THE BEST oatmeal chocolate chip banana bread!

    Where we Live

    Kerri Jablonski lives in Seattle WA with her husband, three kids and house cats.

    What you’ll find on this site: recipes we've enjoyed, movies we love, places we’ve been, tech we’ve tinkered with, clothes we’ve worn and more. Email: press@iamthemaven.com

    READ MORE ABOUT KERRI

    Our favorite recipe!

    oatmeal chocolate chip banana bread

    Where we live

    Our latest

    Animal Crossing is at the Seattle Aquarium!

    Recipes and Food

    The Best refrigerator snack ideas for kids!

    asian inspired meal in black bowl with chopsticks

    General Tso’s Chicken with Spicy Noodles and Sesame Green Beans

    stack of black sesame seed shortbread on a wood board

    Black Sesame Shortbread Cookies

    See More;

    Entertainment and Technology

    Animal Crossing is at the Seattle Aquarium!

    Are You There God? It's me, Margaret.

    Netflix Family Summer ‘What to Watch’ This July!

    The Super Mario Bros. Movie 'Power Up' Edition

    Quantumania is HERE!

    MAR10 Day is March 10th!

    See More Entertainment.

    Life

    9 Dorm Life Essentials

    The Best PLAYMOBIL Sets

    Vitamins for National Men's Health Month

    See More Lifestyle

    Footer

    ↑ back to top

    About

    • Terms of Use/Privacy
    • Terms and Disclosure
    • Advertising

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    I am the Maven® uses affiliate marketing. When you shop through the links on our site and social media, we may earn a commission from your purchase at no cost to you.


    I am the Maven® is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

    Copyright © 2023 I am the Maven®

    597 shares