In the quest for a high-protein diet, more and more people are relying on protein shakes as a quick and easy source of nutrients. A range of plant-based whole foods provide significantly more protein and more in a healthful package. This article will take you through some of the best high-protein foods, explaining how much protein they pack and what other nutritional benefits they offer.
One of the surprise rock stars of the protein world is cottage cheese, which packs a whopping 23.5 grams of protein per cup. This simple dairy product packs a serious protein punch. It checks the boxes for calcium and other important nutrients, so it’s a smart addition to any meal or snack.
Lentils are a great option, providing 18 grams of protein per cup. These nutrient-dense legumes are loaded with fiber and tons of vitamins at the same time. This makes them an excellent option for vegetarians and vegans looking to boost their protein consumption.
If you’re seeking bean-based protein, navy beans lead the pack at 20 grams per cup cooked. Additionally, they’re loaded with fiber, supporting gut health and keeping you full longer to fuel your next adventure.
Seafood fans do well with shrimp, which has 20.4 grams of protein in a 3-ounce serving. Shrimp is very low in calories but high in nutrients, including omega-3 fatty acids, which are known to be good for heart health.
Ground turkey is another high-protein alternative that delivers 25.3 grams of protein per 3-ounce serving. It’s a versatile, lean meat you can use in almost any dish including tacos, stuffed peppers and casseroles!
It’s no wonder that beef continues to be a favorite, nutrient-rich protein choice, providing 23.5 grams of protein in just a 3-ounce serving. It’s a key source of these vital nutrients, including iron and zinc. Just like all things you eat, eat it in moderation to keep a well-rounded healthy diet.
For anyone looking for more plant-based options, seitan is a great alternative with 15 grams of protein in every 3-ounce serving. Crafted from wheat gluten, it’s especially enjoyed by those who identify as vegan or vegetarian.
Another healthy option is canned salmon, which has 20 grams of protein in a 3-ounce serving. It’s no wonder American salmon packs a powerful protein punch! Plus, it packs a powerful punch of vitamins and minerals such as B12, selenium and potassium, which help improve your overall well-being.
Sardines, a true nutritional sleeper, come packed with 22.6 grams of protein per 3.75-ounce can. They are a great source of omega-3 fatty acids and offer a valuable dose of calcium when eaten along with their bones.
Chicken liver is a super-nutrient-dense food, packed with 20.8 grams of protein per 3-ounce serving. It is extraordinarily high in vitamins A and B12, promoting everything from eye health to brain function.
Edamame, or young soybeans, have 18.5 grams of protein in each cup. And they are a fantastic source of affordable protein. Their healthy fats and fiber content make them ideal for adding to salads or stir-fries.
Plus, canned tuna is an easy way to get protein too—20.1 grams per 3-ounce serving, to be exact. It is low in fat and rich in omega-3 fatty acids, which support heart health.
Greek yogurt particularly stands out on a dairy diet because it packs nearly double the protein of traditional yogurt. Actually, sometimes it has over twice the protein! It is a deliciously nutritious snack or breakfast choice, with live and active probiotics added to promote digestive health.
Chicken breast is the star of protein, offering 26 grams in just a 3-ounce serving. An excellent source of lean protein, it continues to be a leading choice for athletes and fitness-minded consumers who want to add or maintain muscle mass.
Leave a Reply