23 High Protein foods for a Healthier You

Our body uses it to build and repair tissues. It is an essential component of bones, muscles, cartilage, skin, and blood. In fact, our nails and hair are mostly made of it. We’re talking about proteins, one of the essential macronutrients needed by our body. Unlike carbohydrates and fats, our body does not store proteins in the body. This means we have to replenish our body with proteins from various food sources continually. But do you know high protein foods that you should include in your daily diet plan for a healthier life? Let’s find out in a while.

Benefits of a high protein diet

  • Proteins speed up the recovery of muscles after exercise.
  • A high protein diet helps in building lean muscle.
  • Proteins are helpful in maintaining a healthy weight.
  • A protein-rich diet helps control cravings.
  • Proteins in our diet keep our energy up and blood sugar levels stable.

You may be eating protein in your diet, but it may not be the right kind of protein.


Best high protein foods that we should include in our diet

#1. Eggs

An egg is one the best contender when it comes to high protein food. They contain amino acids that are essential for a healthy diet. Eggs also contain biotin, which helps in protein absorption. Many athletes include eggs in their diet as they are high in nutrition. Eggs also help in building immunity in the body.

Protein content: 1 egg: 7 grams

#2. Chicken breast

A non-vegetarian can only tell you the heavenly taste of cooked Chicken. But do you know that Chicken breast is also high in protein and low in fat? It is easy to cook and delicious.

Protein content: 1 roast Chicken breast: 53 grams

#3. Turkey

If you are looking for Chicken rival then you cannot miss Turkey. Turkey is protein rich food with low-fat content. It is easily available and quick to cook.

Protein content: 100 grams: 17 grams

#4. Fish

Fish is high in essential nutrients like protein, and Vitamin D. Fish is also a good source of Omega 3 fatty acids. Fish also contains iodine and various vitamins and minerals.

Protein content: 100 grams: 22 grams

#5. Prawns

Who does not like Prawns, especially Tiger Prawns (King Prawns). It is fast in cooking and easily available. Prawns are also a rich source of protein. It is a common notion that Prawns are high in cholesterol.

But do you know that foods that are high in saturated fat contribute mostly to the cholesterol making process carried out by our liver? Prawns are low in saturated fat and thus will not add cholesterol in our blood.

Protein content: 100 grams: 14 grams

#6. Lamb

Many people do not like the overdose of birds in their diet. Red meat such as Lamb is an excellent source of protein.

Protein content: 100 grams: 26 grams

#7. Shrimp

Shrimp are primarily made up of proteins. They are a good source of the carotenoid astaxanthin. They are also an excellent source of selenium and vitamin B12.

Protein content: 100 grams: 24 grams

#8. Greek Yogurt

Thick and creamy full-fat Greek yogurt has many nutrients. It is full of healthy bacteria and enzymes that are great for the digestive system.

Protein Content: 100 grams: 10 grams.

#9. Milk

Milk is an excellent source of high-quality protein. Milk contains a little bit all the nutrients needed by the human body. It is high in calcium, phosphorous and riboflavin.

Protein content: 1 glass: 8 grams

#10. Cottage cheese

Cottage cheese is very low in fat and calories. You can also get cottage cheese with added protein these days. Cottage cheese is an excellent source of various minerals such as calcium, magnesium, iron, potassium and phosphorous.

Protein content: 100 grams: 11.12 grams

#11. Tofu

Tofu is an excellent alternative to cottage cheese. It is a soy product which is also a rich source of protein. You can make a variety of dish out of Tofu and include in your daily diet plan.

Protein content: 100 grams: 10-12 grams

High Protein foods info graphic

#12. Black beans

If you are a vegetarian, then this is a good option for you. Black beans are an excellent source of protein and fiber. Black beans help in controlling blood sugar levels. The protein and fiber found in beans help the body absorb nutrients and release acids into the bloodstream.

Protein content-: 1 cup: 15 grams

#13. Almonds

Almonds contain proteins, fiber, antioxidants and unsaturated fatty acids. Almonds also contain minerals like magnesium which is great for the heart, reduces inflammation and controls blood sugar levels.

Protein content: ¼ cup: 5 grams

#14. Cashews

Cashews are an excellent source of proteins, phosphorous, magnesium, calcium and copper. This makes it a perfect snack. Cashews also contain biotin which helps to keep your hair healthy and shiny.

Protein Content: 100 grams: 18 grams

#15. Pistachios

Pistachios are an excellent source of protein, fiber, vitamins, and minerals. Pistachios help in weight management and protect against diabetes and hypertension. Pistachios are lower in calorie content as compared to all the other nuts.

Protein content: 100 grams: 20 grams

#16. Pumpkin seeds

Pumpkin seeds are nutritional powerhouses. They contain a wide variety of dietary elements like proteins, magnesium, manganese, copper, and zinc. The health benefits of pumpkin seeds include heart health, prostate health, and protection from cancer.

Protein Content: 100 grams: 19 grams

#17. Peanuts

Peanuts are rich sources of proteins, fats, and many other nutrients. They are linked to weight loss and help reduce the risk of cardiovascular disease. Peanuts are considered to be one of the low carb foods.

Protein content: 100 grams: 26 grams

#18. Oats

Oats are one of the healthiest grains on Earth. They are gluten-free and an excellent source of vitamin, mineral, antioxidants, and fiber. Oats help in weight loss, lower blood sugar levels and reduced risk of heart disease. Oats can give you up to 14 percent of your protein needs for the day.

Protein Content: 100 grams: 17 grams.

#19. Lentils

Eating lentils are an excellent way for vegetarians to add proteins to their diet. Other than proteins, lentils also contain fiber, folate, manganese, iron, phosphorous; potassium and Vitamin B. Lentils aid digestion and regulate blood sugar levels.

Protein content: 1 cup: 18 grams

#20. Chickpeas

Chickpeas or garbanzo beans originated from middle eastern countries. But now it is available across the globe. You can consume Chickpeas in salads, homemade hummus, etc. It is available easily and rich in protein, fiber, and carbohydrates. Soak them 8 hours before for best culinary experience.

Protein content: 100 grams: 7-8 grams

#21. Brussel Sprouts

Brussel sprouts are an excellent source of protein as compared to many other green vegetables. Just one serving of this vegetable can meet your daily requirement of vitamin C and Vitamin K. Consuming Brussel sprouts can reduce the risk of diabetes, heart disease, and obesity.


Protein content: 100 grams: 3.4 grams

#22. Broccoli

Broccoli has a high content of protein per calorie than any other vegetable. It is also loaded with vitamin C, and vitamin K. Broccoli is helpful in digestion and also helps in improving the cardiovascular and immune system. It also has anti-cancer properties.

Protein content: 100 grams: 2.8 grams

#23. Spinach

Spinach is high in protein, fiber, vitamins A, C, E and K. It also contains calcium, iron, magnesium, phosphorous, potassium and magnesium. Spinach improves blood glucose control, lowers risk of cancer, reduces blood pressure and improves bone health.

Protein Content: 100 grams: 2.9 grams

Over to you

Proteins are one of the essential nutrients that our body needs. We must include an adequate amount of protein in our daily diet. Increasing protein content in your diet can reduce your risk of heart disease substantially. So, add these high protein foods to your diet for a healthier you.


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