Foods High In Protein

Protein is needed in our diet and luckily, there are many good food options to choose from. Listed below are protein-rich foods that would satisfy your taste buds.


One large egg has around 70 calories and 6 grams of protein. Egg white, which has under 20 calories and an estimated 3.6 grams of protein, can be one of the most convenient ways of adding a little protein to your diet.

For convenience’s sake, you can boil eggs, place it in a Tupperware, and store in your fridge. When you need something fast, you can pull one out there.


For those meat lovers out there, lean protein like chicken can be a great friend. A 100 grams of a roasted chicken breast has under 200 calories and 30 grams of protein. Also, the same size serving of roasted turkey breast has almost the same calorie size and 29 grams of protein.


A cup of nonfat milk is a legitimate option for quicker satisfaction as it contains 8 grams of protein and 80 calories. Milk does the body well, that’s why drink a glass of plain milk or you can combine it with your favorite protein powder before and after an intense workout.

Greek Yogurt

Picking out a container of Greek yogurt is one of the tastiest ways to up your protein intake. Depending on the particular product, the low- fat version of it can provide between 10 and 17 grams of protein and a less-than-100-calorie.


Nuts are just perfect when you are on the go or just in need of a quick pick-me-up. At around 160 calories, one ounce of peanuts provides 7 grams of protein. Similarly, almonds with the same serving size have similar calorie count and have 6 grams of protein, thus making it another great option.

But if you are looking for some variety, pistachios and pumpkin seeds have a great protein-to-calorie ratio. Nuts and seed butter can also be good for your eating regimen. Just stick to natural options and stay away from loads of sugar and artificial preservatives.


A 2-ounce of canned tuna in water has 11 grams of protein and 50 calories while a 3-ounce serving of bluefin tuna has 25 grams of protein and 150 calories. These two are great sources of necessary nutrients for a healthy life.

Kidney Beans

Boiled kidney beans have 14 calories and 1 gram of protein per tablespoon; chickpeas, at 46 calories for a tablespoon and has 2.4 grams of protein while a 41-calorie, 1 tablespoon portion of black beans has 2.6 grams of protein. These legumes can make a multitude of dinners better. Have some kidney beans in all your rice dishes, black beans in all your soups, and chickpeas on your salads.

Cottage Cheese

At just 100 calories, a cup of nonfat cottage cheese can give you around 15 grams of protein, depending on the brand. Though some low-fat alternatives contain more than 164 calories, it can offer you 20 more grams of protein.