You’ve probably heard it a hundred times: “Protein is essential.” And most people think they’re getting enough protein – but what is the real truth? Many fall short without even realizing it. Whether you’re aiming to slim down, tone up, or simply stay full longer between meals, not incorporating enough high protein foods and being too low on protein can sabotage your progress very fast.
Now, you might think, “I’m bored of eating same foods every day,” or “Isn’t eating high-protein food just for bodybuilders?” Not at all. Protein doesn’t have to be boring, and it isn’t always about bulking up, but rather about powering up. And the options are quite plentiful. In fact, some of the tastiest, satisfying foods out there are secretly packed with protein, and they might already be sitting in your kitchen.
In this article, you’ll discover 20 high protein foods − some familiar, some unexpected − that can help you build muscle, curb cravings, and boost your overall health without making your meals boring. Ready to see what’s on the list?
1. Eggs
Let’s start with a classic in the high protein foods list. Eggs are a complete protein, it means that they contain all nine essential amino acids. One large egg has about 6 grams of protein. They can also be prepared in a lot of different ways – scramble them, boil them, poach them, or turn them into a veggie-packed omelette.
2. Greek Yogurt
Thicker and creamier than regular yogurt, Greek yogurt protein packed alternative. It contains around 9-14 grams per 100g serving. It’s perfect as a snack, can be paired beautifully with fruit or honey. Alternatively, you can use it as sauce with savory meals.
3. Chicken Breast
This lean meat is a high-protein staple for good reason. With around 31 grams of protein per 100g, chicken breast is low in fat and incredibly versatile. Bake it, grill it, shred it into salads – you won’t run out of options.
4. Lentils
Lentils are a plant-based protein food, offering about 18 grams per cooked cup. They’re also loaded with fiber, making them perfect for digestion and blood sugar control. It can work great in soups, stews, and curries.
5. Tofu
If you’re exploring vegan options, tofu is your friend. It contains about 10 grams of protein per 100g and takes on the flavor of whatever you cook it with. You can stir-fry it, grill it, or add it to salads. For more high protein vegan alternatives check this article.
6. Cottage Cheese
Low in fat and high in protein (around 11 grams per 100g), cottage cheese makes a great snack or breakfast option. Add fruit for sweetness or some pepper and cucumber for a savory option.
7. Quinoa
Unlike most grains, quinoa is a complete protein and has about 8 grams per cup. It’s gluten-free and can be used as a fantastic base for bowls, salads, or side dishes.
8. Tuna
Canned tuna is one of the most convenient high-protein foods out there – 25 grams of protein per 100g, and it requires zero cooking. Try it in sandwiches, salads, or even straight from the can with some seasoning for the taste.
9. Tempeh
Another vegan option is tempeh. It is made from fermented soybeans and has a dense, nutty flavor. It offers a solid 19 grams of protein per 100g. It’s a great addition to wraps, salads, or grain bowls.
10. Chickpeas
Chickpeas (a.k.a. garbanzo beans) provide around 15 grams of protein per cooked cup. Roast them for a crunchy snack, blend into hummus for a tasty dip, or add it to your salad. It’s one of the must-have high protein foods out there.
11. Edamame
These young soybeans make a great snack and pack about 17 grams of protein per cup, they are truly a high protein foods essential. Sprinkle with sea salt and steam or boil for a quick, satisfying snack.
12. Turkey
Lean, low-fat, and with around 29 grams of protein per 100g, turkey breast is ideal for sandwiches, salads, or roasts. Alternatively, you can try lean ground turkey.
13. Almonds
Almonds aren’t just a basic snack – they provide around 6 grams of protein per ounce and are rich in healthy fats, fiber, and vitamin E.
14. Black Beans
Another excellent plant-based option, black beans, offer 15 grams of protein per cooked cup. Use them in burritos, salads, or as a base for veggie burgers.
15. Farro
Another in our high protein foods list is farro. This grain has somewhat nutty taste, and provides around 6 grams of protein per cooked cup. Use it to add some texture to soups, salads, and side dishes.
16. Protein Powder
While not a whole food, protein powder can be a helpful supplement, especially if you’re struggling to hit your daily intake. Protein powder usually provides about 24 grams of protein per serving. You can try it flavored if pure power seems too bland.
17. Pumpkin Seeds
A surprising source of protein! Pumpkin seeds offer about 7 grams per ounce. They’re also high in magnesium and zinc. Toss them on salads or snack on them solo.
18. Ricotta Cheese
Ricotta cheese offers about 14 grams of protein per half-cup. It is mild and has a creamy texture, use it in both sweet and savory dishes that range from lasagna or stuffed peppers to smoothie bowls or protein pancakes.
19. Salmon
Besides being rich in omega-3 fatty acids, salmon also packs about 25 grams of protein per 100g. Grill, bake, or pan-sear it for a nourishing meal.
20. Peas
Don’t underestimate the simple green pea. One cooked cup gives you about 8 grams of protein, they are also rich in fiber and a variety of vitamins.
21. Seitan
It is made from wheat gluten, and offers a meat-like texture and around 21 grams of protein per 100g. Seitan is popular in vegan and vegetarian dishes and can be seasoned and cooked just like meat.
22. Shrimp
Low in fat and really high in protein, shrimp delivers about 24 grams of protein per 100g. It’s quick to cook and takes on flavor beautifully, so it is perfect for stir-fries, salads, and many other dishes.
23. Spirulina
This blue-green algae might be tiny, but it’s mighty. It offers about 4 grams of protein per tablespoon. You can add it to smoothies or shakes for a nutrient-dense boost.
24. Sunflower Seeds
These small seeds contain around 5-6 grams of protein per ounce and are a great crunchy topping for salads or yogurt bowls. Or you can simply turn to them for a simple snack.
25. Milk
Last but not least, milk is a surprisingly good protein source with 8 grams per cup. You can choose low-fat option for fewer calories or plant-based alternative with added protein if you’re vegan or lactose intolerant.
Final Thoughts
Adding more high protein foods to your diet doesn’t have to be expensive, or complicated and it doesn’t have to taste bland. High-protein foods range from everyday foods like eggs and chicken to plant-based options like lentils and tempeh, the variety is greater than you might think. Whether you’re a gym-goer or just looking to eat a bit smarter, these high-protein foods can help you feel fuller, stronger, and more energized.
Want to make your meals work harder for you? Start by adding a few of these protein-rich foods to your plate every day. Your body will thank you and your taste buds probably will too.
