Protein is an essential nutrient to keep your body functioning well. Proteins are part of every cell in your body and are needed to build and repair muscle, tissue, skin, nails and hair. Protein also helps build hormones and enzymes. Here are some tips for healthy protein choices.
Protein makes up the building blocks of organs, muscles, skin, and hormones. Your body needs protein to maintain and repair tissues. Meanwhile, children need it for growth.
Studies show that eating protein can also help you lose weight and belly fat while increasing your muscle mass and strength .
The Reference Daily Intake (RDI) for protein is 46 grams for women and 56 grams for men.
However, many health and fitness experts believe you need more than that to function optimally.
What foods contain protein?
Mostly protein: Meat, poultry, fish, eggs, tofu
Some protein: Legumes, nuts, nut butters, seeds, seed butters, milk, cheese, cottage cheese, soy beverages, yogurt
Little protein: Whole grain breads, rice, pasta, quinoa, barley
How much protein do you need?
Adults (19 years and over) need 0.8 grams of protein for every kilogram of body weight. For example, if you weigh 68 kg (150 lbs), then you would need about 55 g of protein per day.
Check out some of the sample meal ideas below to figure out how much protein you may be getting from some common foods.
As long as you’re getting enough calories and eating a variety of protein containing foods, healthy adults, athletes and vegetarians don't usually need extra protein. Talk to a dietitian about the amount of protein that children, pregnant women and breastfeeding women need.
Making healthy protein food choices
Choose protein foods that come from plants more often. Plant-based protein foods can provide more fibre and less saturated fat than other types of protein foods. This can be beneficial for your heart health.
Legumes such as beans, lentils, and soy foods like tofu are good sources of protein:
Did you grow up in a family where meat took centre stage on the dinner plate? Try having meat-free meals more often. Many of these plant sources of protein are high in fibre and low in saturated fat, so they help you stay full and keep your heart healthy.
Try nuts and seeds:
Nuts, seeds and their butters are good sources of protein and healthy monounsaturated fats. They make great afternoon snacks and yummy additions to salad, cereal and yogurt.
Eat fish more often:
Fish are a good source of protein but even more important – they are an excellent source of omega-3 fats. Regular consumption of fish with omega-3 fats can help to reduce the risk of heart disease. Good choices include char, herring, mackerel, rainbow trout, salmon and sardines. If you are choosing fish instead of other high fat foods, this will be good for your weight and your heart. Just remember to prepare your fish in a heart healthy way such as baking, broiling, grilling or poaching.
For information on fish and mercury risk: Get the reel scoop on fish and mercury
Choose lean meats and skinless poultry:
- When choosing beef, look for well-trimmed eye of round or sirloin, or extra lean ground beef.
- Lean ham, pork tenderloin or loin chops are good pork choices.
- Remove the skin from chicken or turkey, as the skin is high in saturated fat. White meat has less fat than dark meat.
- Avoid drowning your meat or poultry in high fat sauces such as cream, gravy and butter. Try marinades made with lemon, garlic, yogurt and herbs and spices to get maximum flavour.
- Cooking methods to try that require less fat: Baking, broiling, grilling, roasting and barbequing.
How much proteins do vegetarians need?
People often think that being a vegetarian or vegan means that it can be hard to get enough protein. Not true! There are many vegetarian sources of protein. Eggs, low-fat cheese, yogurt and milk are good animal protein sources. Vegans can enjoy beans, lentils, dried peas, tofu, nuts and seeds. Vegetables and grain products all contain small amounts of protein too.
Vegetarian diets have been linked to lower risk for obesity, heart disease and some types of cancer. Even if you’re not a vegetarian try having a meal centred on plant sources of protein at least once a week.
Need some ideas for getting more vegetable protein in your diet?
- Start your day with a whole-grain cereal or a bowl of oatmeal. Increase the flavour with some almonds or pumpkin seeds. (1/4 cup oatmeal = 3 g protein; 1/4 cup almonds = 8 g protein )
- Busy morning? Make your own protein bars the night before for a portable breakfast. (1 bar = 7 g protein)
- Add chickpeas, lentils or black beans to your soup or salad at lunch. (3/4 cup black beans = 11 g protein; ¾ cup lentils = 13 g protein)
- Make a hearty bowl of lentil soup for dinner.
- Cook up a big bowl of bean rich chili that’s loaded with vegetables. (1 serving = 14 g protein)
- Choose whole grain breads and crackers with sliced cheese (1 slice bread = 3 g protein; 50 g cheese = 12 g protein)
- Great pre or post exercise snacks are mini-yogurt or cottage cheese cups. (3/4 cup yogurt = 8 g protein)
- Need an afternoon pick-me-up? Try peanut butter on whole grain bread with a glass of milk or soy beverage. (2 tbsp peanut butter = 7 g protein)
- Try this tofu stir-fry loaded with vegetables and flavoured with sweet chilli sauce. (3/4 cup tofu = 16 g protein)
- Try a quinoa salad instead of pasta. Quinoa is a whole grain that is also a source of protein. (1/2 cup quinoa = 3 g protein)
1. Eggs
Whole eggs are among the healthiest and most nutritious foods available.
They’re an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that you need.
Whole eggs are high in protein, but egg whites are almost pure protein.
Egg and foods containing egg are not suitable for people with an egg allergy.
Protein content: 33% of calories in a whole egg. One large egg has 6 grams of protein and 78 calories .
2. Almonds
Almonds are a popular type of tree nut.
They are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium.
Almonds are not suitable for people who have a nut allergy.
Protein content: 15% of calories. 6 grams and 164 calories per ounce (28 grams) .
Other high protein nuts
Pistachios (13% of calories) and cashews (11% of calories).
3. Chicken breast
Chicken breast is one of the most popular protein-rich foods.
If you eat it without the skin, most of its calories come from protein.
Chicken breast is also very easy to cook and versatile. It can taste delicious in a wide range of dishes.
Protein content: 75% of calories. One roasted chicken breast without skin contains 53 grams and only 284 calories .
4. Oats
Oats are among the healthiest grains available.
They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients.
Protein content: 14% of calories. One cup of oats has 11 grams and 307 calories .
5. Cottage cheese
Cottage cheese is a type of cheese that is low in fat and calories.
It’s rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.
Protein content: 69% of calories. One cup (226 grams) of low fat cottage cheese with 1% fat contains 28 grams of protein and 163 calories .
Other types of cheese that are high in protein
Parmesan cheese (38% of calories), Swiss cheese (30%), mozzarella (29%), and cheddar (26%).
6. Greek yogurt
Greek yogurt, also called strained yogurt, is a very thick type of yogurt.
It pairs well with sweet and savory dishes. It has a creamy texture and is high in many nutrients.
Protein content: 69% of calories. One 6-ounce (170-gram) container has 17 grams of protein and only 100 calories .
When buying Greek yogurt, opt for one without added sugar. Full fat Greek yogurt is also high in protein but contains more calories.
Similar options
Regular full fat yogurt (24% of calories) and kefir (40%).
7. Milk
Milk contains a little of nearly every nutrient that your body needs.
It’s a good source of high quality protein, and it’s high in calcium, phosphorus, and riboflavin (vitamin B2).
If you are concerned about your fat intake, low or zero fat milk is an option.
For those with lactose intolerance, consuming milk can lead to gastrointestinal symptoms. People with a milk allergy can likewise experience severe symptoms, so dairy milk is not a suitable option for them either.
For those who wish to drink milk but either cannot tolerate it or follow a purely plant-based diet, alternatives include soy milk.
Protein content: 21% of calories. One cup of whole milk contains 8 grams of protein and 149 calories . One cup of soy milk contains 6.3 grams of protein and 105 calories .
8. Broccoli
Broccoli is a healthy vegetable that provides vitamin C, vitamin K, fiber, and potassium.
It also provides bioactive nutrients that may help protect against cancer.
Calorie for calorie, it’s high in protein compared with most vegetables.
Protein content: 33% of calories. One cup (96 grams) of chopped broccoli has 3 grams of protein and only 31 calories .
9. Lean beef
Lean beef is high in protein, as well as highly bioavailable iron, vitamin B12, and large amounts of other vital nutrients.
Protein content: 53% of calories. One 3-ounce (85-gram) serving of lean sirloin steak contains 25 grams of protein and 186 calories .
Beef is suitable for people on a low carb diet.
10. Tuna
Tuna is a popular type of fish. You can eat it hot in a range of baked dishes or cold in salads.
It’s low in fat and calories but a rich source of protein.
Like other fish, tuna is a good source of various nutrients and contains omega-3 fats.
Protein content: 84% of calories in tuna canned in water. One can (142 grams) contains 27 grams of protein and only 128 calories .
11. Quinoa
Quinoa is a popular pseudo-cereal that many consider a superfood.
It’s rich in vitamins, minerals, fiber, and antioxidants.
Quinoa has numerous health benefits.
Protein content: 15% of calories. One cup (185 grams) of cooked quinoa has 8 grams and 222 calories .
12. Whey protein supplements
When you're pressed for time and unable to cook, a protein supplement can come in handy.
Whey protein is a high quality protein from dairy foods that can help build muscle mass. It may also aid weight loss.
If you'd like to try whey protein supplements, a large variety is available online.
Protein content: Varies between brands. Over 90% of the calories may be protein, and there may be 20–50 grams of protein per serving.
13. Lentils
Lentils are a type of legume.
They are high in fiber, magnesium, potassium, iron, folate, copper, manganese, and various other nutrients.
Lentils are among the world's best sources of plant-based protein, and they’re an excellent choice for vegetarians and vegans.
Protein content: 31% of calories. One cup (198 grams) of boiled lentils contains 18 grams and 230 calories .
Other high protein legumes
Soybeans (33% of calories), kidney beans (24%), and chickpeas (19%).
14. Ezekiel bread
Ezekiel bread is different from most other breads.
It’s made of organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils.
Compared with most breads, Ezekiel bread is high in protein, fiber, and various important nutrients.
Protein content: 20% of calories. One slice contains 4 grams and 80 calories.
15. Pumpkin seeds
Pumpkins contain edible seeds called pumpkin seeds.
They’re incredibly high in many nutrients, including iron, magnesium, and zinc.
Protein content: 22% of calories. One ounce (28 grams) has 9 grams of protein and 158 calories .
Other high protein seeds
Flax seeds (12% of calories), sunflower seeds (12%), and chia seeds (11%).
16. Turkey breast
Turkey breast is similar to chicken breast in many ways.
It consists mostly of protein, with very little fat and calories. It also tastes delicious and is high in various vitamins and minerals.
Protein content: 82% of calories. One 3-ounce (85-gram) serving contains 26 grams and 125 calories .
17. Fish (all types)
Fish is healthy for various reasons.
It’s rich in essential nutrients. Some types are high in heart-healthy omega-3 fatty acids.
Protein content: Highly variable. Salmon is 22% protein, containing 19 grams per 3-ounce (85- gram) serving and only 175 calories .
18. Shrimp
Shrimp is a type of seafood.
It’s low in calories but high in various nutrients, including selenium and vitamin B12.
Like fish, shrimp contains omega-3 fatty acids.
Protein content: 97% of calories. A 3-ounce (85-gram) serving contains 20 grams and only 84 calories .
19. Brussels sprouts
Brussels sprouts are another high protein vegetable related to broccoli.
They’re high in fiber, vitamin C, and other nutrients.
Protein content: 28% of calories. One-half cup (78 grams) contains 2 grams of protein and 28 calories .
20. Peanuts
Peanuts are high in protein, fiber, and magnesium.
Studies show that they can help you lose weight.
Peanut butter is also high in protein, but it can likewise be high in calories. Therefore, you should eat it in moderation.
Peanuts are not suitable for people with a nut allergy.
21.Protein bars
Protein bars are an easy way to consume a significant amount of protein.
They’re much healthier if you make them on your own, as store-bought versions are often high in added sugar and other unnecessary ingredients.
Primal Kitchen makes a popular protein bar made with minimal ingredients.
Shop for primal kitchen bars online.
Alternatively, you can easily make a batch on your own by following this recipe, which uses nuts, dates, and dried fruit.
22. Canned salmon
Canned salmon is an excellent high protein snack that you can take with you wherever you go. Just 1 ounce provides 8 grams of protein and high amounts of a few other nutrients, including niacin, vitamin B12, and selenium .
Salmon also provides omega-3 fatty acids, which are anti-inflammatory and may lower your risk of heart disease, depression, and dementia .
You can eat canned salmon on its own or add some extra flavor with a little bit of salt and pepper. It tastes great when paired with crackers or chopped veggies.
23. Chia pudding
Chia pudding has become a popular snack in recent years — and for good reason. In addition to being high in protein, it’s delicious and healthy.
There are 4 grams of protein in 1 ounce of chia seeds, and they provide some other nutrients, such as calcium, phosphorus, and manganese.
Moreover, they’re notable for their high omega-3 fatty acid content, which provides several health benefits.
For example, snacking on chia seeds may help lower your triglyceride levels, which can help reduce your risk of heart disease .
To make chia pudding, soak chia seeds in milk for a few hours until it achieves a pudding-like consistency. Then add flavorings like vanilla and cocoa, as in this recipe.
24. Homemade granola
Granola is a baked snack that consists of rolled oats, nuts, and a sweetener like honey. It makes a filling snack due to its protein content. Most types of granola provide at least 4 grams of protein per ounce .
Store-bought granola tends to be high in added sugar, which can be avoided by making your own granola at home. All you have to do is bake oats, dried fruit, and seeds together, such as in this recipe.
Although it’s healthy in moderation, granola is quite high in calories. One cup provides almost 600 calories, so it’s easy to overdo it. To keep your intake in check, stick with a serving size of about 1/4 cup.
25. Pumpkin seeds
Pumpkin seeds are perfect for a quick snack, and they’re high in protein and some other valuable nutrients.
One ounce of pumpkin seeds contains 5 grams of protein, as well as a significant amount of fiber, magnesium, zinc, and polyunsaturated fatty acids. They also provide disease-fighting antioxidants, including vitamin E and carotenoids .
Some evidence suggests that eating pumpkin seeds may help prevent certain cancers, while their healthy fat content may benefit heart health .
Furthermore, their protein and fiber contents make them a great snack to curb hunger until you’re able to eat a full meal. They can be eaten raw, or you can try roasting them with some spices. An appropriate serving size is about 1/4 cup (16 grams).
26. Nut butter
Nut butter is perfect for when you need a quick and portable high protein snack.
In the United States, you can find single-serving nut butter packs. They’re often found in the nut butter section or checkout lanes of many grocery stores.
One common brand is Wild Friends. Their single-serving almond butter packs contain 7 grams of protein and are made with only two ingredients — roasted almonds and sea salt.
Shop for Wild Friends peanut butter packs online.
Nut butters are quite nutrient dense, providing a significant amount of healthy fats, B vitamins, vitamin E, magnesium, phosphorus, and trace minerals .
27. Protein shakes
While getting your protein from whole food sources is ideal, protein shakes make for an easy snack that will sneak some protein and other nutrients into your diet.
They can be made with several types of protein powder, including whey, egg white, soy, and pea protein.
Whey protein, in particular, may be beneficial for fullness. In one study, men who consumed a snack bar that contained whey protein consumed significantly fewer calories than those who ate a lower protein snack .
In another study, a snack of yogurt with added whey protein reduced appetite more than a carb-rich snack with the same amount of calories .
Generally, a scoop of protein powder provides about 20 grams of protein, which is sure to keep you full until your next meal .
To make a protein shake, simply combine 1 scoop of protein powder, 1 cup of milk or juice, 1 cup of ice and fruit, if desired. Then pour it into a portable container so you can take it with you wherever you go.
28. Edamame
Edamame beans are immature soybeans that are still in the pod. They’re high in protein, vitamins, and minerals, and make for a quick and easy snack.
One cup of edamame provides some of just about every nutrient that you need, including 17 grams of protein, 52% of your daily need for vitamin K, and over 100% of your daily need for folate .
Typically, edamame is served as a steamed dish. Many stores offer precooked and frozen varieties that need to be heated in a microwave. All you have to do is place the heated edamame in a portable container so you can enjoy it on the go.
To enhance the flavor of edamame, add spices and seasonings of your choice.
29. Avocado and chicken salad
Avocado and chicken salad is a tasty, filling, and portable snack. The combination of protein from the chicken and healthy fats from the avocado is sure to keep you full and satisfied.
Additionally, avocados are high in some important nutrients, including vitamin K, vitamin E, potassium, and folate .
To make this easy salad, simply combine cooked chicken breast and avocado with some seasonings and chopped veggies, such as in this recipe, which contains 22.5 grams of protein.
30. Fruit and nut bars
Fruit and nut bars are a crunchy and high protein snack that can be eaten on the go.
They’re typically prepackaged, which isn’t always the healthiest option. However, some brands use natural ingredients without added sugar.
31. Lentil salad
A lentil salad is a great snack. It’s highly nutritious and a great plant-based source of protein. In fact, 1 cup provides 18 grams of protein, along with high amounts of iron, folate, and manganese.
In addition, lentils provide over 50% of your recommended daily fiber intake. The specific type of fiber found in lentils may promote a healthy gut, as it helps feed the good bacteria in your colon .
The combination of protein, fiber, and carbs in lentils is especially helpful for promoting fullness, and consuming them regularly may help control diabetes and reducing the risk of heart disease and some types of cancer.
To make lentil salad, combine cooked lentils with chopped veggies, spices, and a dressing of your choice. It tastes great when topped with balsamic vinegar and olive oil, such as in this recipe.
32. Overnight oatmeal
Overnight oatmeal is easy to make, portable, and very nutritious.
Oats are high in protein and loaded with many vitamins and minerals. In addition, a 1-cup (234-gram) serving provides 16% of your recommended daily fiber intake .
Oats have been shown to promote fullness in several studies. This is likely due to their combination of healthy fiber and protein .
In one study, oats resulted in greater feelings of fullness and a reduced desire to eat, compared with ready-to-eat cereal with the same amount of calories .
Another study compared perceived hunger and food intake after consuming either oatmeal or oranges. Those who ate oatmeal experienced less hunger immediately after eating and consumed less food later on in the day .
To make overnight oatmeal, mix a 1/2 cup of milk with 1/2 cup of oats. For extra flavor, add some peanut butter, chia seeds, or fruit, as in this recipe. Place in a covered jar overnight, and it’ll be ready to enjoy as a healthy snack the next day.
33. Egg muffins
Egg muffins are a super healthy snack with lots of protein.
They’re made by mixing eggs with veggies and seasonings, pouring the mixture into a muffin tin, and then baking the muffins.
They’re also very convenient, as they can be eaten hot or cold. You can increase their nutrient content by making them with veggies and add more protein by topping them with 1–2 tablespoons of cheese.
This egg muffin recipe combines eggs with broccoli, onions, and bell peppers.
34. Cheesy popcorn
Popcorn is a popular and healthy snack food that provides some B vitamins, magnesium, phosphorus, zinc, and manganese. It also contains a significant amount of fiber, with 4 grams per ounce .
In addition, some research has shown that popcorn is a particularly filling snack. In one study, those who ate popcorn were less hungry and ate less than those who ate potato chips .
Despite popcorn’s filling effects, it’s not incredibly high in protein on its own. You can significantly increase its protein content by adding Parmesan cheese, which provides 10 grams of protein per ounce .
To enjoy cheesy popcorn as a snack, simply combine 3 cups of popcorn with 2 tablespoons of Parmesan cheese.
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