Healthy food high in protein

Food with high proteins.

Foods With Protein

Many foods contain protein. However, some protein sources are better than others. Consuming processed meats like hot dogs and deli meats is linked to an increased risk of type 2 diabetes, heart disease, and colorectal cancer.

Closeup of red meat with herbs ready for grilling

Additionally, the consumption of red meat has been linked to several diseases such as heart disease, diabetes and cancer. Replacing red meat with beans, soy foods, nuts, fish, or poultry may reduce the risk of these diseases.


Fish is one of the healthiest sources of protein available. That’s because it is packed with many other essential nutrients, such as:

Fresh raw salmon fillet

Omega-3 fatty acids, Vitamin D, Calcium, Iron, Zinc, Magnesium, Potassium. Fish is also high in protein. Three ounces of Atlantic salmon contain 22 grams of protein, while the same amount of cod contains 19 grams.


Any kind of bird raised primarily for meat and eggs is considered poultry.

Grilled chicken with thyme and carrots. Roasted chicken with herbs.

Chicken is one of the most common poultry sources of protein. A 3-ounce serving of chicken breast contains an impressive 26 grams of protein. Turkey has slightly less protein, with 25 grams in 3 ounces.


One serving of beans provides the same amount of protein as 1 ounce of meat — about 7 grams. Beans also keep you full for longer because, unlike animal sources of protein, they are rich in fiber.



Just one ounce of nuts contains anywhere from 3 to 7 grams of protein and 1 to 3 grams of fiber. Almonds and pistachios are among the most protein-rich nuts, with 21.15 and 20.16 grams per 100 grams, respectively.

Nuts in assortment, Walnuts, pecans, almonds and other. Healthy food snack mix

Dairy Products

Although many cheeses aren’t the healthiest sources of protein due to their high saturated fat contents, cottage cheese is an exception. One cup of low-fat cottage cheese contains 180 milligrams of calcium and 26 grams of protein.

Two jars of Greek yogurt

Greek yogurt is another protein-rich dairy product. It contains two to three times the amount of protein in regular yogurt.


Eggs are a complete protein, as they contain all nine essential amino acids.

Free range eggs with hen feathers. Eggs from free range.

Low-carb, Low-calorie, Low-cost. Most of the protein in eggs is found in the whites, which also contain vitamin D, omega-3 fatty acids, B vitamins, and choline.


People who pursue a vegan or vegetarian lifestyle remove many common sources of protein from their diet. Lentils are a great plant-based alternative, as 100 grams of raw lentils contain nearly 25 grams of protein.

Green lentils


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