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Foods High in Protein: Top 10 Healthy Choices

Foods high in protein should be a staple of everyone’s diet. Besides being absolutely essential in helping your body build big, bulging muscles, a new study proves that even Grandma needs protein to preserve her healthy (no matter how small) muscle mass.

So, the question becomes, “What are the healthiest, leanest, and tastiest protein sources?” Below is a list, in no particular order, of the 10 best foods high in protein. Vegetarian? We’ve got you covered too with a mix of non-meat products, so no excuses!

  1. Chicken Breast – 3.5 oz., 30 grams of protein (Go with the 99% fat-free boneless, skinless variety for the leanest choice.)
  2. Turkey – About 7 grams of protein per ounce
  3. Tuna – 6 oz. can, 40 grams of protein
  4. Salmon – 3.5 oz., 27 grams of protein
  5. Eggs – 1 large, 7 grams of protein
  6. Milk – 1 cup, 8 grams of protein (Go with 1% or skim)
  7. Cottage Cheese – 1/2 cup, 15 grams of protein
  8. Almonds, Peanuts, Cashews – 1/4 cup, 8grams, 9 grams, 5 grams of protein
  9. Peanut Butter – 2 Tablespoons, 8 grams of protein
  10. Yogurt – 8-12 grams of protein per cup
foods high in protein

Add at least a few of these to your grocery list this week, and give your body the tools it needs to grow (or maintain in Grandma’s case)!

While you should get the majority of your protein from whole foods, a protein supplement can provide a quick and convenient source as well. Have a protein shake between meals to keep your metabolism working.

63 comments… add one

  • Nice tasty list! and healthy too.. Cheers!

  • Thanks for sharing such an extensive list of protein rich diet. It is indeed very useful for readers like me. I am surely going to add all of those which are missing from my grocery list. It is without any doubt a very useful post. Do keep up the good work!

  • Nice post! Other than the above the kidney beans are also good source of protein. But I would like to add that we also have to understand the fact that foods high in protein is without much use if we do not utilize them properly and follow a sound nutritional plan. Having a healthy lifestyle is very essential for leading a healthy and happy life.

  • I love the fact that Peanut Butter is high in protein. It feels like a cheat meal!

  • Eggs and Tuna are especially high in protein, however I didn’t know that Salmon is that high in protein. Nice list of top 10 foods that contain protein.

  • This is great! Thanks for the information.

  • Protein style. This is the type of recipe I need because I ‘m trying to cut down on carbs. Thank you for sharing them.

  • This list gives me more options on what to eat. Lately, I have been trying to increase my consumption of vegetables yet do need to have another form of protein intake. Yogurt is a great choice and taking protein shake in between meals can help me! Thanks for sharing!

  • This is usually in powder form and be mixed with milk or water. Perhaps with a beaten eggs or simply mixed with fruit juices. So as you get bigger, your protein needs also change.

  • except for ppl that have metabolic disorders, my son has OTC and he can not eat any protein, it is a mission to keep these kids alive.

  • I will have to use this kind of tips and I am sure that this is helpful in having a balance diet. To be aware of the food we eat, is one way t help our body become healthy.

  • Nice,gonna start eating more tuna got to pack on the pounds.

  • Ι prefer eggs, I believe it’s the most convinient solution

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