Eggs are the poster child for protein—they’re cheap AF, versatile, vegetarian, and pack six grams of protein (per large egg, that is). Not too shabby, eh?
Protein is hot-hot-hot right now. Protein is a building block for muscle, as well as hormones and enzymes in our bodies. As a beauty bonus, protein helps our bodies grow healthy hair and nails and keeps skin looking good too.
Turkey
This bird isn’t just for Thanksgiving. Turkey may not get the same love as chicken, but its nutrition profile is pretty darn similar. With 25 grams of protein in a 4-ounce serving, it’s a nice alternative to chicken in virtually any dish.
Protein value: 8 g (whole, roasted)
Power up your protein: Try something simple like this turkey tortilla soup from Teaspoon of Spice, which can be made in batches and frozen for lazy (but cozy) days.
Cheddar cheese
1 ounce = 6.5 g protein
Pictured recipe: Tomato-Cheddar Cheese Toast
An ounce of cheese just edges out an egg with its protein content, but it does have more. Cheese has gotten a bad rap for being higher in saturated fat and sodium, but turns out cheese is healthier than we used to think. It makes a great snack on its own (or as part of an awesome cheese board).
Almond Butter
This creamy spread isn’t as well-known as its peanutty cousin. But with 7 grams of protein in 2 tablespoons, it should be. With plenty of heart-healthy fats, it’s a great way to fuel up before a workout. You can even make it at home — all you need is almonds and a blender. Spice it up with cinnamon, nutmeg, vanilla extract, or curry powder if that’s how you roll.
Tofu
Protein: 9 grams per 100-gram serving
Whether scrambled or sautéed, tofu is an ideal—and flexible!—protein for both day and night. “It contains all eight essential amino acids,” says Warren. Plus, you’ll get a hefty dose of magnesium, copper, zinc, and vitamin B1.
Salmon
19 grams of protein per 3 oz. serving
Ah, salmon. With its gorgeous pink hue, luscious texture, distinctive taste, and ease of cooking, salmon is one of the most beloved kinds of fish for good reason. Salmon is also a fantastic way to incorporate protein and those omega-3 fatty acids you’re always being told to eat more of.
Dried fish
Dried fish is a tasty snack that comes in many varieties.
For a high protein, low fat option, choose cod, halibut, haddock, or flounder.
Just 1 oz (28 g) of dried fish can provide 18 g of protein (12Trusted Source).
Dried fish has many benefits. For example, it’s also loaded with vitamin B12, potassium, magnesium, selenium, and other nutrients (12Trusted Source).
Protein content in 100 g: 63 g (87% of calories)
Greek yogurt:
Greek yogurt contains a higher amount of protein, as compared to regular yogurt. One cup of yoghurt contains 23 grams of protein.
Lentils:
Half a cup of lentils provides eight grams of protein. They are an excellent source of protein and are very healthy too.
Kidney Beans
Protein, per ½ cup (cooked): 7.6 grams
You may have known beans were a great source of fiber, but you may not have understood the extent to which kidney beans meet this expectation. In fact, these red beans provide a whopping 14 grams—that’s more than three servings of oatmeal! For that reason, these pulses can be considered an effective blood-sugar control pill as its unique resistant-starch fibers take longer to digest, making it a very “low glycemic” carbohydrate that helps prevent blood sugar spikes. A recent study found diabetics who ate one cup of beans every day for 3 months saw better improvements in fasting blood sugar, cholesterol, and even body weight than a group who ate one cup of equally-fibrous, whole-wheat products.
Oats
Protein per 1.76 ounces (one-third cup): 8.5 grams
Nutrient-dense oats are rich in plant-based protein, fiber, magnesium and zinc.
Just 1.76 ounces of uncooked oats, or roughly one-third cup, contains 8.5 grams of protein. In addition to their solid protein content, oats are linked to controlling hyperglycemia, lowering blood lipids and reducing weight, per a September 2016 study in Nutrients.
Not sure which oats to try? Steel-cut oats boast a chewy texture and require a longer cooking time, while old-fashioned oats and quick oats are rolled thin, and therefore have a softer consistency and require less time to prepare.
The Facts About Milk’s High-Quality Protein
When it comes to protein content, milk hits it out of the park. But milk is more than a good source of protein for your kids and for you. It also offers twelve other essential nutrients, including calcium and vitamin D—nutrients that most Americans, including children, are missing in their diet.
How much protein is in milk? You’ll find two types of protein in milk: whey (20 percent) and casein (80 percent).
