15 delicious high-protein foods that will make hitting your protein goals a breeze
I find getting enough protein daily challenging. “Protein is essential for building and repairing every cell in your body,” says Ayla Barmmer, founder of FullWell Fertility. “It supports the creation of enzymes and hormones, boosts immune function and helps transport nutrients.”
I know I'm not alone: whether or not they know it, a lot of woman are dealing with a protein deficiency. “Inadequate protein intake can have widespread negative effects on the body, impacting multiple systems and functions,” says Barmmer, listing off a host of symptoms I’m simply not interested in experiencing, including feeling weak, reduced strength, brittle hair and nails, reduced ability to fight infection or illness and mental fog.
When it comes to asking “how much protein do I need?” the nutritionist also shares some simple rules: if you're a sedentary adult, aim for one gram for every kilogram you weigh; if you’re an active adult, 1.6 to 2.2 grams per every kilogram you weigh; and if you’re over the age of 65, 1.2 to 1.5 grams per every kilogram you weigh. So if you weigh 72.5 kilograms, you’re aiming for around 145 grams of protein a day.
You don’t need more protein so much as you need a better strategy for eating it. Loading it all into one dinner or relying on the occasional ‘healthy meal’ won’t cut it. Your body absorbs and uses protein best when it’s spaced out across the day.
A simple rule is to aim for 20–30 grams per meal, starting with breakfast (the one most of us neglect). Eggs or Greek yoghurt in the morning, a solid lunch with a clear protein source and a balanced dinner does the job very easily. Add in easy boosters like a scoop of protein powder in your coffee, a handful of seeds on salads or swapping regular milk for soy/almond. Small tweaks like these make a big difference without feeling like a full diet overhaul.
Phew, this is even more intimidating than I thought. In an attempt to step up my game, Barmmer compiled a list of high-protein foods we can add to our rotation.
Fish
When it comes to eating fish, not all have the same amount of protein. There are more than 36 varieties that the FDA declares as healthy options and the four that are the highest when it comes to protein are tuna (24.4 grams of protein in a 100-gram serving for ahi tuna), salmon (25.92 grams in a 100-gram serving), cod (19.36 grams of protein in a 100-gram serving) and mackerel (25.45 grams of protein in a 100-gram serving).
Hemp seeds
These seeds may be tiny, but they are surprisingly mighty. Two tablespoons of hemp seeds have just as much protein as two egg whites, along with all nine essential amino acids (a rarity), omega-3 and omega-6.
Eggs
“Eggs should absolutely be part of your weekly rotation, but you want to eat the egg with the yolk,” says Barmmer. In a large egg, you’ll get about six grams of available protein. “Eggs also have a good dose of brain, liver and gallbladder supporting choline.”
Nut butter
“While they can and should be part of your rotation, don’t expect things like peanut butter to be a significant protein source in your diet,” levels Barmmer. “They will give a small boost but it simply requires too much in terms of volume and calories to reach your protein needs with them. For example, it would take 679 calories worth of peanut butter (7 tablespoons) to equal 175 calories of a 85 grams serving of chicken.
Quinoa
Quinoa stands out among plant-based high-protein foods, offering a complete protein source along with other essential nutrients. If you’re gluten-free, plant-based or on a whole foods diet, quinoa should be a big part of your diet. “This grain-like seed is one of the few complete plant protein sources providing about eight grams per cup,” says Barmmer. “It’s rich in magnesium and fibre as well.”
Greek yoghurt
Thicker and creamier than regular yoghurt because it’s fermented for longer, Greek yoghurt’s health benefits far surpass the OG variety. “From a nutrition perspective, Greek yoghurt typically has significantly more protein (often two times as much) and fewer carbohydrates than regular yoghurt,” says clinical nutritionist Heather Hodson at NYU Langone Health. It’s also a fantastic source of calcium, which helps maintain strong bones and teeth.
Cottage cheese
Big on social media recently, cottage cheese is having a come back. “Just half of a cup of cottage cheese can provide between 12 to 16 grams of protein,” says Barmmer. All you need to do is read the label. “It contains casein, a slow-digesting protein that supports muscle repair and growth. It’s filling and rich in calcium.”
Powders
Protein powders or collagen peptides are a great addition to you diet if you're looking to up your intake. “Collagen peptides are a convenient, bioavailable and effective way to support your body’s collagen needs, particularly as production naturally declines with age,” says Barmmer. “Adding them to your diet can help maintain youthful skin, strong joints and overall connective tissue health.”
Green peas
Something green! Cooked green peas support eye and bone health (that’s the vitamins C, K, and A) plus a lot of fibre and almost 9 grams of protein per cooked cup. When it comes to protein, they’re at par with foods like eggs, but they have less fat and more fibre.
Soy milk
If you’re dairy-intolerant or avoidant, fret not. This milk alternative (made from soy beans) comes fortified with minerals and vitamins and is at par with the OG milk when it comes to protein at about eight grams per cup.
Parmesan cheese
This delicious dairy-based cheese has a healthy amount of calcium and about 11 grams of protein per ounce. Though it’s also high in fat and sodium, so keep that in mind when adding it to your routine.
Lentils
A staple that does double duty: one cooked cup offers around 18 grams of protein along with fibre, making it great for digestion and satiety. Among the best options for higher-quality protein are whole lentils like brown, green and black (such as urad), which retain more nutrients due to their intact outer layer. Masoor (red lentils) and moong (green gram) are also excellent choices, being easy to digest and rich in essential amino acids. Easy to include in everyday meals, especially in Indian diets.
Tofu
A plant-based powerhouse. Provides about 10 grams of great quality protein per 100 grams, plus it absorbs flavour beautifully when had in the form of stir-fries, curries or even grilled skewers.
Chickpeas
Whether roasted as a snack or added to salads and curries, chickpeas bring about 14–15 grams of protein per cooked cup. They’re also rich in fibre, so they keep you full for longer.
Sprouts
Economical, easy to prep at home and nutrient-dense. A cup gives you a decent protein hit, plus fibre. It is also great for salads, chaats or quick stir-fries.