19 Foods That Have High Protein
You probably already know that protein is an essential macronutrient. It plays a crucial role in a long list of important bodily functions. Yet, understanding what it is and why it's so important can sometimes feel like a workout. That's why we're here to break it down for you.
Welcome to Factor, your no-nonsense guide to nutritious eating. We're committed to helping you hit your health goals by providing high-protein meals that are as delicious as they are beneficial. We're all about real food for real people achieving real results.
In this article, we’ll explore the top 19 foods that are high in protein. We'll delve into different types of protein foods, from plant-based options to animal-based ones, provide their protein content, and explain the potential health benefits of each option.
Why Is Protein Essential in Our Diet?
Protein is often referred to as the building block of the body, and for good reason. Every cell contains protein, from muscles and bones to skin and hair. It's vital for growth and repair, helping us to recover from injuries and workouts faster.
Speaking of working out, protein is king when it comes to muscle mass. It plays a key role in muscle growth and maintenance. Regular protein intake, especially after workouts, helps stimulate muscle protein synthesis, supporting muscle growth and helping to prevent muscle loss as we age.
But the role of protein doesn't stop there. It's also crucial for heart health and its function. For example, some proteins function as enzymes, catalyzing biochemical reactions that help maintain our heartbeat and blood pressure. Moreover, getting enough protein is a key part of maintaining a healthy diet. High-protein foods take more time to digest, metabolize, and use, so you burn more calories processing them. They also make you feel fuller for longer, reducing the likelihood of overeating.
How Much Protein Does Our Body Need?
The amount of protein your body needs depends on your age, sex, weight, and activity level. The general recommendation for protein intake is 0.8 grams of protein per kilogram of body weight for the average sedentary adult. However, people who are physically active or pregnant may need more protein.It's essential to note that protein needs can vary widely for different lifestyles and health conditions. For instance, athletes and people who engage in heavy physical activities may need to follow high-protein diets to support muscle repair and growth. Similarly, people with certain health conditions may require a higher or lower protein intake.
Given these variations, it's a good idea to consult a dietitian or a healthcare provider for personalized protein intake advice. They can help you determine your protein needs based on your unique circumstances.
What Are the Different Sources of Protein?
Protein comes in various forms and from different sources. Animal sources, such as red meat, poultry, fish, eggs, and dairy, are known for being high in protein. They provide all the essential amino acids, making them a complete protein source.
On the other hand, plant-based proteins, like legumes, seeds, nuts, and whole grains, are also excellent protein sources. While most plant proteins are not complete, combining different plant-based foods throughout the day can provide all the essential amino acids your body needs.
In addition to whole foods, supplements like whey protein powder can also help meet protein needs, especially for those who struggle to get enough protein through their diet. However, it's important to remember that supplements should not replace whole foods but rather complement a balanced diet.
The Top 19 Foods That Have High Protein
When it comes to high-protein foods, the options are vast and varied. From plant-based proteins to animal-based proteins, there's something for everyone. These protein-rich foods are not only tasty but also packed with other essential nutrients that support your overall health.
Whether you're a fitness enthusiast looking to build muscle, a busy professional trying to stay energized, or someone simply trying to maintain a healthy diet, these high-protein foods are your go-to options:
1. Almonds
These little power-packed snacks are a great source of protein, delivering around six grams per ounce. But that's not all. Almonds are also rich in vitamin E, healthy fats, fiber, and magnesium. These nutrients help in heart health, weight management, and even in stabilizing blood sugar levels. So, next time you're looking for a quick snack, grab a handful of almonds!
2. Black Beans
Black beans are a staple in many cuisines, and for good reason. A cup of black beans packs a whopping 15 grams of protein. They're also an excellent source of fiber, iron, and antioxidants, which support digestive health, energy production, and overall well-being. Including black beans in your diet can help support heart health and weight management.
1. Almonds
These little power-packed snacks are a great source of protein, delivering around six grams per ounce. But that's not all. Almonds are also rich in vitamin E, healthy fats, fiber, and magnesium. These nutrients help in heart health, weight management, and even in stabilizing blood sugar levels. So, next time you're looking for a quick snack, grab a handful of almonds!
2. Black Beans
Black beans are a staple in many cuisines, and for good reason. A cup of black beans packs a whopping 15 grams of protein. They're also an excellent source of fiber, iron, and antioxidants, which support digestive health, energy production, and overall well-being. Including black beans in your diet can help support heart health and weight management.
3. Cashews
Cashews are more than just a tasty treat. They offer around five grams of protein per ounce. Cashews are also packed with essential vitamins and minerals like magnesium, copper, and manganese. Regularly snacking on cashews can help support healthy brain function, maintain your immune system, and aid in overall heart health.
4. Chicken Breast
Chicken breast is a classic high-protein food. A three-ounce serving of cooked and skinless chicken breast packs in about 26 grams of high-quality protein. It’s also rich in B vitamins, which are essential for energy production. Including chicken breast in your meals can help build muscle, support the immune system, and maintain heart health.
3. Cashews
Cashews are more than just a tasty treat. They offer around five grams of protein per ounce. Cashews are also packed with essential vitamins and minerals like magnesium, copper, and manganese. Regularly snacking on cashews can help support healthy brain function, maintain your immune system, and aid in overall heart health.
4. Chicken Breast
Chicken breast is a classic high-protein food. A three-ounce serving of cooked and skinless chicken breast packs in about 26 grams of high-quality protein. It’s also rich in B vitamins, which are essential for energy production. Including chicken breast in your meals can help build muscle, support the immune system, and maintain heart health.
5. Chickpeas
Chickpeas, also known as garbanzo beans, are a versatile and nutritious food. One cup of cooked chickpeas offers about 15 grams of protein. They are also high in fiber, iron, phosphorus, and folate, which support digestive health, blood cell formation, and pregnancy wellness.
6. Cottage Cheese
Cottage cheese is a protein-rich dairy product, offering around 28 grams of protein per cup. It’s also packed with calcium, phosphorus, and selenium. Regular consumption of cottage cheese can support bone health, muscle growth, and thyroid function.
5. Chickpeas
Chickpeas, also known as garbanzo beans, are a versatile and nutritious food. One cup of cooked chickpeas offers about 15 grams of protein. They are also high in fiber, iron, phosphorus, and folate, which support digestive health, blood cell formation, and pregnancy wellness.
6. Cottage Cheese
Cottage cheese is a protein-rich dairy product, offering around 28 grams of protein per cup. It’s also packed with calcium, phosphorus, and selenium. Regular consumption of cottage cheese can support bone health, muscle growth, and thyroid function.
7. Edamame
Edamame, or young soybeans, are a protein powerhouse. One cup provides about 17 grams of protein. Edamame is also rich in fiber, vitamins, and minerals, including iron, calcium, and vitamin C. Incorporating edamame into your diet can support heart health, bone health, and the immune system.
8. Eggs
Eggs are a nutritional powerhouse, with one large egg providing about six grams of protein. They are also a great source of vitamins A, B, D, and E and minerals like selenium, iodine, and iron. Regular egg consumption can support eye health and brain function and maintain a healthy metabolism.
7. Edamame
Edamame, or young soybeans, are a protein powerhouse. One cup provides about 17 grams of protein. Edamame is also rich in fiber, vitamins, and minerals, including iron, calcium, and vitamin C. Incorporating edamame into your diet can support heart health, bone health, and the immune system.
8. Eggs
Eggs are a nutritional powerhouse, with one large egg providing about six grams of protein. They are also a great source of vitamins A, B, D, and E and minerals like selenium, iodine, and iron. Regular egg consumption can support eye health and brain function and maintain a healthy metabolism.
9. Greek Yogurt
Greek yogurt is a creamy, delicious source of protein. One cup of low-fat Greek yogurt provides around 24 grams of protein. It’s also packed with probiotics, calcium, potassium, and vitamin B12. Regular consumption of Greek yogurt can support gut health, bone health, and energy production.
10. Ground Beef
Ground beef is a versatile and protein-rich food. A three-ounce serving of lean beef contains about 22 grams of protein.It’s also a good source of vitamin B12, zinc, and iron. Including ground beef in your diet can support red blood cell production, immune function, and muscle growth.
9. Greek Yogurt
Greek yogurt is a creamy, delicious source of protein. One cup of low-fat Greek yogurt provides around 24 grams of protein. It’s also packed with probiotics, calcium, potassium, and vitamin B12. Regular consumption of Greek yogurt can support gut health, bone health, and energy production.
10. Ground Beef
Ground beef is a versatile and protein-rich food. A three-ounce serving of lean beef contains about 22 grams of protein.It’s also a good source of vitamin B12, zinc, and iron. Including ground beef in your diet can support red blood cell production, immune function, and muscle growth.
11. Lentils
Lentils are a protein-rich superstar. One cup of cooked lentils packs in about 18 grams of protein. They're also loaded with fiber, iron, and folate. Including lentils in your diet can help support heart health, digestion, and weight management.
12. Nut Butters
Nut butters, like almond and peanut butter, are a delicious way to add protein to your diet. Two tablespoons offer around seven grams of protein. They're also packed with healthy fats, fiber, and essential vitamins and minerals. Regular consumption of nut butters can help support heart health, manage weight, and stabilize blood sugar levels.
11. Lentils
Lentils are a protein-rich superstar. One cup of cooked lentils packs in about 18 grams of protein. They're also loaded with fiber, iron, and folate. Including lentils in your diet can help support heart health, digestion, and weight management.
12. Nut Butters
Nut butters, like almond and peanut butter, are a delicious way to add protein to your diet. Two tablespoons offer around seven grams of protein. They're also packed with healthy fats, fiber, and essential vitamins and minerals. Regular consumption of nut butters can help support heart health, manage weight, and stabilize blood sugar levels.
13. Quinoa
Quinoa is a complete protein, offering all nine essential amino acids. One cup of cooked quinoa provides about eight grams of protein. It's also high in fiber, magnesium, and manganese. Regular consumption of quinoa can help support digestion, heart health, and energy production.
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14. Salmon
Salmon is a high-quality protein source. A three-ounce serving of cooked salmon offers around 22 grams of protein. It's also rich in omega-3 fatty acids and vitamin D. Including salmon in your diet can support heart, brain, and bone health.
13. Quinoa
Quinoa is a complete protein, offering all nine essential amino acids. One cup of cooked quinoa provides about eight grams of protein. It's also high in fiber, magnesium, and manganese. Regular consumption of quinoa can help support digestion, heart health, and energy production.
14. Salmon
Salmon is a high-quality protein source. A three-ounce serving of cooked salmon offers around 22 grams of protein. It's also rich in omega-3 fatty acids and vitamin D. Including salmon in your diet can support heart, brain, and bone health.
15. Shrimp
Shrimp is a lean, protein-rich seafood. A three-ounce serving of cooked shrimp delivers about 20 grams of protein. It's also a great source of selenium, vitamin B12, and iodine. Regular consumption of shrimp can support heart health, brain function, and thyroid health.
16. Soybeans
Soybeans are a complete protein, offering all nine essential amino acids. One cup of cooked soybeans provides around 29 grams of protein. They're also rich in fiber, iron, and calcium. Regular consumption of soybeans can support heart health, bone health, and digestion.
15. Shrimp
Shrimp is a lean, protein-rich seafood. A three-ounce serving of cooked shrimp delivers about 20 grams of protein. It's also a great source of selenium, vitamin B12, and iodine. Regular consumption of shrimp can support heart health, brain function, and thyroid health.
16. Soybeans
Soybeans are a complete protein, offering all nine essential amino acids. One cup of cooked soybeans provides around 29 grams of protein. They're also rich in fiber, iron, and calcium. Regular consumption of soybeans can support heart health, bone health, and digestion.
17. Tempeh
Tempeh is a traditional Indonesian food made from fermented soybeans. A 100-gram serving of tempeh packs in about 19 grams of protein. It's also a great source of probiotics, fiber, and essential minerals like iron and calcium. Regular consumption of tempeh can support gut health, heart health, and bone health.
18. Tuna
Tuna is a lean, protein-rich food. A three-ounce serving of cooked yellowfin tuna offers around 25 grams of protein. It's also a great source of omega-3 fatty acids, vitamin D, and selenium. Including tuna in your diet can support heart health, brain function, and your immune system.
17. Tempeh
Tempeh is a traditional Indonesian food made from fermented soybeans. A 100-gram serving of tempeh packs in about 19 grams of protein. It's also a great source of probiotics, fiber, and essential minerals like iron and calcium. Regular consumption of tempeh can support gut health, heart health, and bone health.
18. Tuna
Tuna is a lean, protein-rich food. A three-ounce serving of cooked yellowfin tuna offers around 25 grams of protein. It's also a great source of omega-3 fatty acids, vitamin D, and selenium. Including tuna in your diet can support heart health, brain function, and your immune system.
19. Turkey Breast
Turkey breast is a lean and high-quality protein source. A three-ounce serving of cooked turkey breast provides around 26 grams of protein. It's also a great source of B vitamins, selenium, and zinc. Regular consumption of turkey breast can support immune function, heart health, and muscle growth.
19. Turkey Breast
Turkey breast is a lean and high-quality protein source. A three-ounce serving of cooked turkey breast provides around 26 grams of protein. It's also a great source of B vitamins, selenium, and zinc. Regular consumption of turkey breast can support immune function, heart health, and muscle growth.
How Can Factor Help Meet Your Protein Needs?
At Factor, we're all about supporting your health and fitness goals, and we understand the pivotal role of protein in achieving them. That's why we're committed to providing high-quality, high-protein foods that are as delicious as they are nutritious.
Our team of culinary experts and dietitians work hand in hand to create delicious meals that are also rich in lean proteins. From our succulent salmon and lean chicken breast to our protein-packed plant-based options like quinoa and lentils, we've got your protein needs covered.
We also offer a dedicated Protein Plus meal plan designed for those who want to up their protein game. This plan includes meals specially crafted to be higher in protein, helping you build muscle, recover from workouts, and feel satisfied longer.