Cooked turkey breast can provide about Halibut is a type of white fish. It is an excellent source of lean protein, with around Below are some examples of high protein foods that are suitable for people following a vegetarian diet. Eggs are an excellent source of protein, nutrients, and healthful fats, with 1 large egg containing about 6.

They are also incredibly versatile. A person can prepare eggs in multiple ways such as boiled, scrambled, or poached. A person can incorporate eggs into various dishes such as types of stir fry, soup, and sandwiches for a boost of protein. Not every vegetarian diet includes eggs.

A lacto-ovo-vegetarian diet includes eggs and dairy. Plain, low-fat Greek yogurt packs as much as Flavored Greek yogurts often contain a lot of added sugar, so be sure to read the nutrition label.

For a delicious Greek yogurt breakfast or snack with no added sugars, opt for plain Greek yogurt and top with your favorite fruits, nuts, and seeds. Cottage cheese is a dairy product that has an abundance of protein. It also offers a healthful serving of calcium and other nutrients.

A 4 oz g serving of cottage cheese contains around A 1 cup g serving of milk contains 8 g of protein. Nut butters, including peanut butter and almond butter, are another quick and easy way to add protein to the diet.

Use 1—2 tablespoons of nut butter on whole grain toast, in a smoothie, or as a dip for apple slices and fresh veggie sticks for a protein boost. Whey protein powder is a supplement that is popular among bodybuilders and athletes aiming to increase muscle mass and strength.

This powder is made from proteins found in the liquid part of milk, which are left over during cheese production. It is essential for people to read the nutrition labels because whey proteins are often full of added sugar and sweeteners.

The nutrition labels can also provide information about how much protein is in that particular whey protein powder. more about the benefits of protein powder. Below are some examples of high protein foods that are suitable for people following a vegan diet.

Black beans can be an inexpensive source of protein. A person can prepare black beans in a variety of ways, making them a very versatile ingredient when preparing meals. One cup g of black beans contains around Lima beans can add variety to types of salad, stir fry, and rice bowls.

A 1-cup g serving of canned lima beans provides about Broccoli is higher in protein than many other vegetables. It is not a high protein food on its own, but a person might choose it over other vegetables if they are prioritizing protein intake. One cup 91 g of chopped raw broccoli has around 2.

This vegetable is also low in calories, with around Like broccoli, cauliflower offers a lot of protein compared to its low calorie count. One cup g of chopped cauliflower has 27 calories and 2. Also known as napa cabbage, Chinese cabbage is a vegetable that is full of antioxidants.

While it is not as high in protein as some other sources, 1 cup g of cooked napa cabbage adds 1. Oats offer about They are also a source of complex carbohydrates. Raw oats are easy to prepare as oatmeal and people can flavor them with a variety of healthful foods, such as fruits and nuts.

People should read the label carefully for instant and prepared oatmeal, as they often contain high amounts of added sugars or sweeteners.

Tempeh comes from soybeans, like tofu. However, it has a higher protein count than tofu, offering about A person can usually find tempeh in the refrigerated produce section at the grocery store, often right next to the tofu.

Spirulina is a bacteria that grows in both fresh and salt waters. It offers a variety of nutrients and protein from a small amount of its powdered form. One cup g of spirulina contains around A person can add powdered spirulina to smoothies, salads, soups, and baked goods.

Spirulina is also available in tablet form as a dietary supplement. People can use hemp seeds in salads as a substitute for croutons. Hemp seeds offer about 9. They are fairly easy to find in most grocery stores but can be expensive. Sun-dried tomatoes are an excellent addition to many dishes and are widely available.

They offer protein, as well as additional nutrients and fiber. One cup 54 g of sun-dried tomatoes contains about 7. Guava is a small tropical fruit with a sweet flavor. Plus, fatty fish like salmon and herring are high in omega-3 fats, which have powerful benefits for your overall health, including supporting heart health 27 , 28 , All types of fish are high in protein.

For example, half a salmon fillet g provides However, it actually contains insufficient amounts of certain amino acids, like leucine One cup g of cooked quinoa provides 8 g of protein You can easily add protein powders like whey and pea protein to shakes, smoothies, energy balls, yogurt, and more to increase the protein and fullness factor.

Whey protein powder provides about Note that the protein content per scoop differs between products, even when the scoop size is the same. Ezekiel bread is different from most other breads. Compared with other breads, like white bread, Ezekiel bread is high in protein, fiber, and various important nutrients.

One slice 50 g of Ezekiel bread provides 6 g of protein However, remember that the exact nutritional content of Ezekiel bread will vary between products.

Pumpkin seeds are a great source of minerals like iron, phosphorus, magnesium , and zinc. Try adding pumpkin seeds to salads, baked goods, oatmeal, or yogurt, or mix them with unsweetened dried fruit and almonds for a convenient snack.

Other high protein seeds include sunflower seeds, which provide 7. Turkey breast consists mostly of protein, with very little fat and few calories.

It also contains several vitamins and minerals, including selenium, zinc , and vitamins B12 and B6 A 3-ounce g serving of turkey provides Shellfish , including shrimp, oysters, clams, and scallops are excellent sources of protein.

Plus, shellfish contain healthy fats and a number of vitamins and minerals, including selenium, zinc, vitamin B12 , and iron A 3-ounce g serving of cooked clams provides Peanuts and peanut butter are packed with nutrients like protein, folate, magnesium , and vitamin E Eating peanuts and peanut butter may help make you feel full due to their high protein content.

In fact, studies show that adding peanut butter to a high carb meal may help reduce blood sugar spikes after the meal A 1-ounce Foods that are highest in protein typically include lean meat, poultry, and seafood.

But you can also get protein from eggs, beans, nuts, seeds, and soy products. You can reach g of protein per day by choosing protein-rich food options with each meal. This can include Greek yogurt, chicken breast, and a salmon fillet. Plant-based sources to help reach your goal can include peanuts, beans, and tofu.

You can increase the amount of protein you eat by eating high protein foods, such as lean meat, poultry, seafood, dairy products, or eggs, at each meal. You can also eat plant-based protein sources such as beans, legumes, nuts, and seeds. Getting enough protein daily is essential for health.

However, experts recommend most active people consume 0. Fortunately, there are many high protein foods to choose from, including animal and plant-based sources.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Getting enough protein is important for weight loss, muscle mass, and optimal health. Here are 15 easy ways to increase your protein intake.

Eating plenty of protein has numerous benefits for weight loss, muscle gain and health. Here are 10 science-backed reasons to eat more protein. While some sources of protein are expensive, there are also many affordable high protein foods. Here is a list of 17 healthy protein sources that….

Nutrition Diets Healthy Diet. Chicken on grilling sticks. Get Lean With Your Meat. Video of the Day. High-Volume, Low-Cal Vegetables.

Nutrition Diets Healthy Diet. Chicken on grilling sticks. Get Lean With Your Meat. Video of the Day. High-Volume, Low-Cal Vegetables. NIH: National Heart, Lung and Blood Institute: Food Exchange Lists NIH: National Heart, Lung, and Blood Institute: Healthy Eating Plan FamilyDoctor.

org: Nutrition for Weight Loss: What You Need To Know About Fad Diets. Screenshot loading Protein also provides us with energy while leading the charge in the formation of effectively every structure in the body including components of our cells, oxygen-carrying hemoglobin in our blood, organs, hair, skin, nails, and most other tissues you can think of.

Each person needs slightly different amounts of protein depending on a variety of factors. While there are calculations you can turn to, the best way to obtain this individualized information is to seek advice from a qualified healthcare professional, like a registered dietitian.

Head here for more on how much protein to eat each day. So, what is lean protein, exactly, and how does it compare to other protein sources?

Effectively, these options span across various types of protein sources, including lower-fat animal-based proteins and plant-based proteins. These highlighted nutrients are so important because historically, saturated fat and cholesterol have been pinpointed as nutrients correlated with heart disease due to their negative impact on blood lipid levels, like cholesterol.

The research, however, paints a murkier picture. One meta-analysis supported these theories, finding that reduction in saturated fat intake over two years resulted in reduced cardiovascular events. While another did not find a correlation between saturated fat intake and heart disease.

There is a similar discourse surrounding dietary cholesterol. More studies continue to unravel the widely accepted claim that cholesterol is linked to cardiac events, which is not supported by evidence.

But then again there are others that do show a correlation between dietary cholesterol and heart disease. These varying results could be due to a number of extenuating circumstances like participants altering their diets in ways unsupportive of heart health from other angles.

In terms of leanness, opt for the skinless versions as the skin carries much of the saturated fat content. Even cooking the breast with the skin on and removing it prior to eating will still result in some saturated fat consumption as the fat seeps into the meat during cooking.

When it comes to pork, the tenderloin and the chop with little visible fat are the best lean cuts available. Steer clear of pork belly i. bacon and pork shoulder, if lean protein is the aim—these cuts are some of the fattiest meats you can find across all animal-based products.

Flaky white fish like cod, sea bass, halibut, and trout are all fantastic lean protein options. Plus, their mild taste and delicate texture lends perfectly to a variety of global dishes and regional cuisines, from Mexican to Indian, Middle Eastern to Asian.

Good news for clam, shrimp, and lobster lovers out there: These healthy seafood options are all low in overall fat content including saturated fat and cholesterol , qualifying them as ideal lean protein options.

Plus, they are a natural source of iodine, a mineral supportive of thyroid health. While this may seem counterintuitive, fatty fish like salmon , tuna, anchovies, and sardines all meet the criteria for lean protein.

This is because the fat they do contain is mostly unsaturated fat, which is actually tied to improved heart health, especially the omega-3 fatty acids that all four are incredibly rich in. Eggs—whole eggs— are very healthy for you.

Egg whites are basically pure, fat-free sources of protein and an excellent choice when aiming for lean protein. Given this balancing act, enjoying whole eggs in moderation is a great option.

One way to meld these two health objectives is to make a scramble or an omelet with two or three egg whites and one whole egg or opt to have whole eggs only a few times per week versus, say, every day. Low-fat dairy, like cottage cheese, yogurt, and milk, are also great lean protein sources.

As a fermented food, yogurt has the added bonus of probiotics , which will help to boost the healthy gut bacteria in your microbiome. A healthy gut microbiome means better digestion, immunity, brain health—the list goes on. Many people only think of animal-based foods when lean protein comes to mind, but plant-based options absolutely meet the criteria—and with added healthy benefits.

Soy-based tofu and tempeh, however, are complete protein sources like all animal proteins are, but not all plant proteins are while also offering fiber and plant compounds.

Beans , peas , and lentils , otherwise known as legumes, are incredible plant-based lean protein options that will also deliver on fiber, plant compounds, and other vitamins and minerals.

Dal, anyone? Quinoa is super high in protein and very low in fat. To add extra protein and heartiness to a grain bowl or side dish, opt for quinoa as your grain of choice or mix some quinoa into rice!

Similarly to pork, the tenderloin—where filet mignon comes from—will be the leanest beef option. Otherwise, look for steaks with as little visible white fat as possible.

However, go easy with red meat, as excessive intake can contribute to inflammation has ties to chronic disease like heart disease and colon cancer.

What does "lean" and "extra lean" beef mean on a nutrition label? Accessed April 19, Hooper L, Martin N, Jimoh OF, Kirk C, Foster E, Abdelhamid AS. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst Rev. Valk R, Hammill J, Grip J.

Saturated fat: villain and bogeyman in the development of cardiovascular disease? Eur J Prev Cardiol. Clifton PM, Keogh JB. A systematic review of the effect of dietary saturated and polyunsaturated fat on heart disease. Nutr Metab Cardiovasc Dis.

Zhu Y, Bo Y, Liu Y. Dietary total fat, fatty acids intake, and risk of cardiovascular disease: a dose-response meta-analysis of cohort studies. Lipids Health Dis.

One-ounce servings of suitable lean proteins include: lean beef, such as tenderloin, flank steak or London broil; turkey or chicken with the skin removed; veal; salmon; sardines; or cheeses with less than 3 grams of fat.

Make vegetables the foundation of each of your meals for a rich supply of essential vitamins and minerals. For example, enjoy a spinach omelet for breakfast; a salad with cucumbers, radishes, peppers and greens with a protein for lunch; and a roasted sweet potato with dinner.

Nutrition Diets Healthy Diet. Chicken on grilling sticks. Get Lean With Your Meat. Video of the Day. High-Volume, Low-Cal Vegetables. A 3-ounce g serving of lean beef provides Fish is an excellent source of protein and provides several important vitamins and minerals, like iodine, selenium, and vitamin B12 People who include a lot of fish in their diet tend to have a lower risk of health conditions like heart disease and type 2 diabetes.

Plus, fatty fish like salmon and herring are high in omega-3 fats, which have powerful benefits for your overall health, including supporting heart health 27 , 28 , All types of fish are high in protein.

For example, half a salmon fillet g provides However, it actually contains insufficient amounts of certain amino acids, like leucine One cup g of cooked quinoa provides 8 g of protein You can easily add protein powders like whey and pea protein to shakes, smoothies, energy balls, yogurt, and more to increase the protein and fullness factor.

Whey protein powder provides about Note that the protein content per scoop differs between products, even when the scoop size is the same. Ezekiel bread is different from most other breads. Compared with other breads, like white bread, Ezekiel bread is high in protein, fiber, and various important nutrients.

One slice 50 g of Ezekiel bread provides 6 g of protein However, remember that the exact nutritional content of Ezekiel bread will vary between products. Pumpkin seeds are a great source of minerals like iron, phosphorus, magnesium , and zinc.

Try adding pumpkin seeds to salads, baked goods, oatmeal, or yogurt, or mix them with unsweetened dried fruit and almonds for a convenient snack. Other high protein seeds include sunflower seeds, which provide 7. Turkey breast consists mostly of protein, with very little fat and few calories.

It also contains several vitamins and minerals, including selenium, zinc , and vitamins B12 and B6 A 3-ounce g serving of turkey provides Shellfish , including shrimp, oysters, clams, and scallops are excellent sources of protein.

Plus, shellfish contain healthy fats and a number of vitamins and minerals, including selenium, zinc, vitamin B12 , and iron A 3-ounce g serving of cooked clams provides Peanuts and peanut butter are packed with nutrients like protein, folate, magnesium , and vitamin E Eating peanuts and peanut butter may help make you feel full due to their high protein content.

In fact, studies show that adding peanut butter to a high carb meal may help reduce blood sugar spikes after the meal A 1-ounce Foods that are highest in protein typically include lean meat, poultry, and seafood.

But you can also get protein from eggs, beans, nuts, seeds, and soy products. You can reach g of protein per day by choosing protein-rich food options with each meal.

This can include Greek yogurt, chicken breast, and a salmon fillet. Plant-based sources to help reach your goal can include peanuts, beans, and tofu. You can increase the amount of protein you eat by eating high protein foods, such as lean meat, poultry, seafood, dairy products, or eggs, at each meal.

You can also eat plant-based protein sources such as beans, legumes, nuts, and seeds. Getting enough protein daily is essential for health. However, experts recommend most active people consume 0. Fortunately, there are many high protein foods to choose from, including animal and plant-based sources.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Getting enough protein is important for weight loss, muscle mass, and optimal health.

Here are 15 easy ways to increase your protein intake. Eating plenty of protein has numerous benefits for weight loss, muscle gain and health. Here are 10 science-backed reasons to eat more protein.

While some sources of protein are expensive, there are also many affordable high protein foods. Here is a list of 17 healthy protein sources that…. While some foods can help you build muscle, others can make it more challenging.

New research suggests that eating a plant-based diet may reduce sexual health side effects such as erectile dysfunction and urinary incontinence in…. A new study finds that people on the Atlantic Diet were less likely to develop metabolic syndrome, a set of risk factors for diabetes, heart disease….

New research suggests that eating a strict vegan or ketogenic diet can have a rapid positive effect on your immune system. Salmon is a superfood packed with protein, minerals, and omega-3 fatty acids. Through studying specific metabolites in salmon, scientists now have a….

A new study shows how exposure to junk food content on Instagram increases cravings for salty or fatty foods and leads to feelings of stress, sadness…. Health experts share the most common mistakes people make when adopting the Mediterranean diet and offer tips on how you can avoid them.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 16 Delicious High Protein Foods. Medically reviewed by Imashi Fernando, MS, RDN, CDCES — By Jillian Kubala, MS, RD and Kris Gunnars, BSc — Updated on October 18, Eggs Almonds Chicken breast Cottage cheese Greek yogurt Milk Lentils Lean beef Fish Quinoa Protein powders Ezekiel bread Pumpkin seeds Turkey breast Shellfish Peanuts FAQ Summary.

Protein content One large egg 50 g provides 6. Was this helpful? Protein content One ounce Chicken breast. Protein content One half of a chicken breast 86 g provides