Top 20 High Protein Foods

Protein-rich foods are essential for building muscle, repairing tissues, and keeping you full and energized. Dietary protein is a key macronutrient necessary for growth, repair, and energy.

Below is a ranked list of the top 20 high-protein foods, including both animal-based and plant-based options. For each food, we provide the approximate nutritional values per 100 g (protein, calories, fat, and carbohydrates) and a note on healthy intake or precautions. This list balances nutritional quality with accessibility, so you’ll find common foods from various diets and regions.

Different food groups provide sources of protein, including animal sources like fish, poultry, and dairy, as well as plant-based sources such as beans, lentils, and nuts. High-protein diets are popular for weight management and muscle building, but should be balanced with other nutrients.

Remember that individual needs vary—moderation and variety are key to a healthy diet. Some foods are considered complete proteins because they provide all essential amino acids.

1. Chicken Breast (Skinless)

Protein: ~31 g per 100 g
Calories: ~165
Fat: ~3.6 g (very low, since most fat is in the skin)
Carbs: 0 g

Serving & Intake:

A standard serving of cooked skinless chicken breast is about 3–4 oz (85–113 g), delivering approximately 25–30 g of high-quality protein. As one of the leanest animal protein options, skinless chicken breast is a popular choice for those aiming to increase protein intake without adding much fat. It’s especially beneficial for building or maintaining muscle mass, making it ideal for strength training or fitness-focused diets.

Chicken breast is versatile, easy to prepare, and can be eaten daily as part of a balanced diet. To keep it healthy, opt for cooking methods like grilling, baking, or boiling. Avoid deep-frying or using heavy creams, which add unnecessary saturated fat and calories. While there’s no strict limit for chicken intake in most diets, it’s always wise to rotate protein sources for nutritional variety.

Caution:

Always ensure chicken is fully cooked to avoid foodborne illness. Removing the skin helps keep it lean. Also, watch out for processed or pre-marinated chicken, which may contain high levels of sodium or preservatives—read labels carefully if you're watching your salt intake.

2. Turkey Breast (Skinless)

Protein: ~30 g per 100 g
Calories: ~125–150 kcal (roasted, per 100 g)
Fat: ~1–2 g (very lean)
Carbs: 0 g

Serving & Intake:

Like chicken, turkey breast is a very lean and complete source of animal protein, offering all essential amino acids. A typical 3 oz (85 g) serving of roasted turkey breast provides around 26 g of protein with only about 125 calories, making it an excellent choice for those aiming to boost protein while keeping calories and fat low.

Turkey is also rich in important nutrients like niacin, vitamin B6, and selenium. It can be a regular part of a healthy diet and is commonly enjoyed as roast meat or deli slices. For best results, stick to low-fat cooking methods such as roasting, grilling, or baking, and avoid heavy sauces or deep-frying.

Regular consumption of lean meats like turkey breast may help preserve muscle mass, especially in older adults or those with increased protein needs.

Caution:

Because it’s so lean, turkey breast can dry out if overcooked. Marinating or cooking carefully helps keep it moist without adding unnecessary fat.

While there are no specific intake limits for lean turkey, be cautious with processed versions (like deli slices), which may contain added sodium and preservatives. As with all poultry, make sure it’s fully cooked to a safe internal temperature before serving.

3. Lean Beef (Sirloin, Tenderloin or 90%+ Lean Ground Beef)

Protein: ~26–30 g per 100 g (cooked)
Calories: ~170–217 kcal (depends on fat content)
Fat: ~6–11 g (lean cut)
Carbs: 0 g

Serving & Intake

Lean cuts of beef—such as top sirloin, tenderloin, or 93–95% lean ground beef—are rich in protein and deliver essential nutrients like iron, zinc, and vitamin B12. As a source of animal protein, beef is especially valuable for its high iron content, which supports the formation of red blood cells and hemoglobin, a key protein in the blood.

A 3.5 oz (100 g) serving of 90% lean ground beef (broiled) offers around 26 g of protein and ~217 calories. Choosing extra-lean beef (like 5% fat ground beef) or trimming visible fat from steaks can reduce calories and fat—yielding closer to 30 g protein and ~187 kcal per 100 g. Lean beef can be included a few times per week as a high-quality protein source, particularly for those with increased iron needs.

Caution

Moderation is key. While beef is nutritious, a high intake of red meat—especially processed forms—has been linked to health risks, including an increased risk of colorectal disease. Health experts often recommend limiting red meat to about 1–2 servings per week.

When including beef in your diet, choose lean, unprocessed cuts, and use healthy cooking methods like grilling, roasting, or stewing. Avoid deep-frying, and be mindful of saturated fat intake—lean cuts are naturally lower in saturated fat, which supports better heart health.

4. Pumpkin Seeds (Pepitas)

Protein: ~19–30 g per 100 g (dried kernels)
Calories: ~446–559 kcal (very energy-dense)
Fat: ~19–50 g (mostly healthy fats)
Carbs: ~15–17 g (includes ~5 g fiber)

Serving & Intake

Pumpkin seeds are among the most protein-rich seeds available. Nuts and seeds, such as sunflower seeds, are also excellent plant-based protein foods that provide healthy fats, vitamins, and minerals.

That said, 100 g is quite a large portion—about 2/3 cup—and contains over 500 calories. A more typical serving is 1–2 tablespoons (15–30 g), offering around 5–9 g of protein. Pumpkin seeds are also a great source of magnesium, iron, zinc, and beneficial fats. They work well as a crunchy snack or a topping for salads, yogurt, or oatmeal.

Including a variety of nuts and seeds—like sunflower seeds—can help diversify your intake of plant-based protein sources. A small handful of pumpkin seeds daily is a smart and simple way to support protein intake, especially for vegetarians and vegans.

Caution

Because pumpkin seeds are calorie-dense, portion control is key. A small handful (about 28 g) has ~158 calories and 9 g of protein. Overeating them can lead to excess calorie intake.

If you’re buying roasted or salted pepitas, watch out for high sodium levels—choose unsalted or lightly salted versions when possible. Lastly, individuals with nut or seed allergies should avoid pumpkin seeds entirely.

5. Peanuts and Peanut Butter

Protein: ~25–26 g per 100 g (roughly 7–8 g per 2 Tbsp of peanut butter)
Calories: ~588 kcal per 100 g (about 188 kcal in 2 Tbsp peanut butter)
Fat: ~50 g (mostly heart-healthy unsaturated fats)
Carbs: ~19 g (includes ~6–8 g fiber, and some natural sugars)

Serving & Intake

Peanuts (technically legumes, though nutritionally similar to nuts) are a convenient, high-protein snack. Alongside other nuts and seeds, peanuts are a valuable plant-based protein that supports a healthy diet.

Approximately ¼ cup of peanuts (~36 g) provides around 9 g of protein. Peanut butter is similarly rich, with 2 tablespoons (~32 g) offering 7–8 g of protein. Both can be enjoyed daily in moderation—a tablespoon or two of natural peanut butter on whole-grain toast, or a handful of peanuts as a satisfying snack.

Since peanut protein is plant-based, pairing it with grains (like whole wheat bread) helps provide a more complete amino acid profile. Including a mix of plant-based proteins, such as nuts, seeds, and legumes, contributes to a balanced and nutrient-dense diet.

Caution

Peanuts and peanut butter are high in calories due to their fat content. Stick to modest portions—such as a small handful of peanuts or 1–2 tablespoons of peanut butter—to avoid overconsumption.

Choose natural peanut butter (without added sugars or hydrogenated oils) for the healthiest option. If you’re monitoring sodium intake, opt for unsalted varieties.

Allergy warning: Peanuts are one of the most common food allergens. If you have a peanut allergy, avoid them completely and consider alternative high-protein options like almond or soy butter, or other legumes.

6. Tuna (Lean Fish)

Protein: ~29 g per 100 g (cooked yellowfin tuna)
Calories: ~130 kcal per 100 g (very low fat)
Fat: ~1 g (for tuna in water or very lean cuts)
Carbs: 0 g

Serving & Intake

Tuna is an excellent lean protein and a high-quality animal protein. A 3 oz (85 g) serving of cooked tuna provides approximately 25–26 g of protein for just 110–125 calories. Canned tuna (especially in water) is a convenient, shelf-stable option—one small can (~5 oz or 140 g, drained) contains about 30–35 g of protein with minimal fat.

Frozen tuna and other frozen fish are also healthy, accessible options for boosting protein intake. In addition to protein, tuna is rich in selenium, vitamin B12, niacin, and omega-3 fatty acids, particularly in fattier varieties. Including tuna in your meals 2 times per week—in forms like tuna salad, grilled steaks, or casseroles—is an effective way to meet protein needs.

Tuna and other fish are widely recommended in dietary guidelines as nutrient-dense protein sources.

Caution

Mercury content is the main concern with tuna. Larger species (like albacore or yellowfin) tend to accumulate more mercury. For most healthy adults, it’s safe to consume up to 2 servings of tuna or fish per week to balance nutritional benefits with mercury exposure.

If you are pregnant, breastfeeding, or feeding young children, choose lower-mercury options, such as canned light tuna (from skipjack), and limit albacore tuna to one 4 oz serving per week.

Always ensure raw tuna (e.g., in sushi) is purchased from a reputable source to reduce the risk of parasites or contamination. Vulnerable groups—such as pregnant women, infants, and immunocompromised individuals—should avoid raw fish entirely.

7. Shrimp (Shellfish)

Protein: ~23–24 g per 100 g (cooked shrimp)
Calories: ~99–101 kcal
Fat: ~0.3 g (virtually fat-free)
Carbs: ~0.2 g (virtually zero)

Serving & Intake

Shrimp are extremely high in protein relative to their calorie content, making them a great option for low-fat or low-calorie diets. As a type of animal protein, shrimp are a complete protein source, providing all essential amino acids.

A standard 85 g (3 oz) serving of cooked shrimp delivers about 19 g of protein for just ~101 calories. A slightly larger portion—4 oz (113 g)—offers up to 23 g of protein. Shrimp are also rich in selenium, vitamin B12, phosphorus, and antioxidants like astaxanthin.

They can be enjoyed grilled, boiled, or sautéed with minimal added fat, and work well in dishes like stir-fries, salads, or pastas. Including shrimp a few times a week in your diet is an excellent way to support muscle repair and immune function through high-quality protein.

Caution

Shrimp are relatively high in dietary cholesterol (about 189 mg per 100 g, roughly 60% of the previous 300 mg/day guideline). However, current research shows that dietary cholesterol from shellfish does not significantly impact blood cholesterol for most people, especially when compared to saturated fat.

Shrimp are very low in saturated fat, and when prepared healthily (steamed, grilled, or boiled), they can be part of a heart-healthy diet. Most people can safely enjoy shrimp a couple of times per week without concern.

Allergy warning: Shrimp are one of the most common shellfish allergens. If you have a shellfish allergy, you must avoid shrimp and any foods cooked with them.

For pregnant individuals and others in sensitive groups, make sure shrimp are fully cooked, and follow general seafood guidelines by limiting intake to 2–3 servings per week.

8. Lean Pork (Pork Loin or Tenderloin)

Protein: ~24 g per 100 g (roasted lean pork loin)
Calories: ~143–159 kcal (for a lean cut, trimmed of fat, cooked)
Fat: ~4 g (very lean when trimmed)
Carbs: 0 g

Serving & Intake

Lean cuts of pork—such as pork tenderloin, center-cut pork chops, or loin roast—are rich in protein and can be almost as lean as chicken. Pork tenderloin is classified as a lean meat and is a high-quality animal protein, providing all essential amino acids.

For example, roasted pork tenderloin contains about 21–24 g of protein and only ~3–5 g of fat per 100 g serving. Pork is also high in thiamin (vitamin B1) and a good source of niacin, vitamin B6, phosphorus, and zinc.

A typical serving is 3 oz (85 g) of cooked pork tenderloin, delivering around 18–20 g of protein. Including lean pork 1–2 times a week can be part of a varied and balanced diet—for example, in a grilled pork chop or stir-fried tenderloin slices. The key is to choose lean cuts and trim off visible fat.

Caution

As with beef, moderation is important. Pork is considered red meat, and excessive consumption—especially of processed forms like bacon, sausage, or ham—has been linked to increased health risks, including heart disease and certain cancers.

To keep pork a healthy option, stick to lean, unprocessed cuts and prepare them using healthier cooking methods such as grilling, baking, broiling, or stir-frying with minimal oil. Lean cuts of pork are lower in saturated fat, making them a better choice for heart health.

Limit processed or fatty pork products—bacon and sausage should be eaten sparingly due to their high saturated fat and sodium content.

Also, ensure pork is cooked thoroughly to a safe internal temperature of at least 145°F (63°C) to kill any parasites or harmful bacteria. When properly selected and prepared, lean pork can be a nutritious and satisfying protein source in a balanced diet.

9. Almonds

Protein: ~21 g per 100 g (about 6 g per 1 oz [28 g] serving)
Calories: ~579 kcal per 100 g (≈162 kcal per 1 oz)
Fat: ~50 g (primarily healthy monounsaturated fat)
Carbs: ~19–20 g (including ~12 g fiber; low in net carbs)

Serving & Intake

Almonds are among the most protein-rich nuts. As important plant-based protein foods, almonds—alongside other nuts and seeds—offer a nutritious alternative to animal proteins and support healthy, sustainable eating habits.

A typical serving of 1 oz (28 g, about 23 almonds) delivers approximately 6 g of protein, along with heart-healthy fats, vitamin E, magnesium, and manganese. Almonds are a highly nutritious snack, and a small handful daily is often recommended, especially as part of a Mediterranean-style diet.

Nuts and seeds like almonds supply essential fats, vitamins, and minerals, making them a valuable addition to a balanced diet. Studies link almond consumption to potential benefits like improved heart health and better weight management, largely due to their unique combination of protein, fiber, and healthy fat that promotes fullness.

You can enjoy almonds raw or roasted, mix them into yogurt, oatmeal, or use almond butter as a protein-rich spread.

Caution

Like most nuts, almonds are calorie-dense, so be mindful of portion size. One serving (~1 oz or 28 g) contains about 162 calories, and it’s easy to overeat when snacking straight from the container. If you’re watching your calorie intake, it’s best to measure out a portion.

Opt for unsalted or lightly salted almonds to reduce sodium intake.

Allergy warning: Almonds are tree nuts, so they must be avoided by individuals with nut allergies. For most others, a moderate daily serving—such as a small handful—is a heart-healthy, protein-rich addition to your daily diet.

10. Salmon (Fatty Fish)

Protein: ~20–22 g per 100 g (cooked)
Calories: ~136 kcal (wild) to 203 kcal (farmed) per 100 g
Fat: ~5–13 g (depending on wild vs farmed; rich in omega-3 fats)
Carbs: 0 g

Serving & Intake

Salmon is an oily fish celebrated for its high-quality protein and rich content of omega-3 fatty acids. As a premium source of animal protein, salmon is considered one of the healthiest protein options available.

A typical 100 g portion of cooked salmon provides around 22 g of protein. Wild salmon tends to be leaner—with about 136 kcal and 4.9 g fat per 100 g—while farmed salmon is higher in healthy fat, providing approximately 203 kcal and 13 g fat for the same portion.

Salmon is also loaded with key nutrients including B vitamins (especially B12 and niacin), selenium, phosphorus, and the omega-3s EPA and DHA, which support heart and brain health. Just one serving (~3.5 oz or 100 g) can fulfill nearly your entire daily omega-3 requirement.

Health authorities recommend consuming at least 2 servings of fatty fish per week (about 3–4 oz per serving) to meet omega-3 needs. Salmon is a perfect choice—delicious whether grilled, baked, or poached, and it only requires minimal seasoning to shine.

Caution

Salmon is generally very healthy, but a few considerations are worth noting:

• If you're watching calories or fat, wild salmon is the leaner option compared to farmed.

• Although salmon is lower in mercury than larger fish, it can contain environmental pollutants like PCBs. These remain within safe limits if salmon is eaten in moderation.

• To reduce exposure to such pollutants, you can remove the skin and excess fat, where these compounds tend to accumulate.

• Pregnant individuals are advised to eat low-mercury fish like salmon, aiming for the recommended 2 servings per week for omega-3 benefits.

• Be mindful of smoked or cured salmon, as these versions can be high in sodium.
  
  

Overall, the nutritional benefits of salmon far outweigh the risks, making it one of the most valuable and versatile high-protein foods you can include in your diet.

11. Tempeh (Fermented Soybean Cake)

Protein: ~19–20 g per 100 g
Calories: ~193 kcal
Fat: ~10–11 g (includes healthy polyunsaturated fats)
Carbs: ~7–9 g (with fiber included)

Serving & Intake

Tempeh is a traditional Indonesian soy product made by fermenting whole soybeans into a firm cake. It’s one of the richest plant-based protein sources, offering about 19–20 g of protein per 100 g. A typical serving of 3 oz (about 85 g) provides roughly 16–17 g of protein and around 160 calories.

Tempeh is a complete protein, meaning it contains all essential amino acids required by the body. It's also high in fiber, vitamins, and minerals. Thanks to fermentation, tempeh has a chewy texture and nutty, earthy flavor, and the process may enhance the bioavailability of its nutrients.

Tempeh works well as a meat substitute in various recipes. It can be sliced, cubed, grilled, stir-fried, or crumbled into dishes. Eating tempeh a few times a week can help vegetarians and vegans meet their protein needs. For most people, moderate soy consumption—such as 1–2 servings daily of tempeh, tofu, or soy milk—is considered safe and beneficial.

Caution

If you're new to tempeh, note that its flavor is stronger than tofu—marinating or pairing it with flavorful sauces can improve taste. Due to its high fiber content, it's best to increase intake gradually to avoid digestive discomfort.

Soy and health: Despite common myths, moderate soy consumption does not disrupt hormones or thyroid function in most people. In fact, soy foods may support healthy cholesterol levels.

Avoid tempeh if you have a soy allergy. Also, since it’s a fermented product, it’s typically sold refrigerated—check expiration dates and always cook it thoroughly (steaming or pan-frying) before eating to ensure safety.

Tempeh is a nutrient-dense, high-protein food that can be eaten regularly as a healthy alternative to meat.

12. Tofu (Firm)

Protein: ~15 g per 100 g (firm tofu)
Calories: ~145 kcal
Fat: ~9 g (mostly healthy fats, some saturated)
Carbs: ~3–4 g (plus ~2 g fiber)

Serving & Intake

Tofu is another excellent plant-based protein made from soybeans. It is one of the most popular soy products and a valuable source of complete protein, making it especially suitable for vegetarians and vegans.

The protein content varies by firmness—firm or extra-firm tofu (which contains less water) provides more protein by weight than soft or silken varieties. Firm tofu typically delivers about 15–17 g of protein per 100 g, and a standard serving of 1/2 cup (~126 g) contains around 21–22 g of protein.

Tofu is also a great source of calcium (especially when set with calcium sulfate), as well as iron and manganese. As a complete protein, it provides all essential amino acids required for optimal health.

Highly versatile, tofu can be:

• Stir-fried in cubes

• Grilled or baked

• Scrambled as an egg alternative

• Blended into smoothies or desserts (in softer forms)
  
  

For most people, consuming several servings of soy per week—or even 1–2 servings daily—is safe and beneficial. Many vegetarians include tofu daily as a primary protein source.

Caution

Like tempeh, it’s best to introduce tofu gradually if you’re not used to soy. Tofu contains phytoestrogens (isoflavones) that have mild estrogen-like effects, but studies show that normal soy intake does not disrupt hormone balance in men or women. In fact, soy foods may support heart health and offer potential protection against certain cancers.

If you have thyroid issues or take thyroid medication, space out soy consumption and medication by a few hours. While soy does not cause thyroid problems, excess soy combined with low iodine intake may interfere with thyroid function in sensitive individuals.

Those with soy allergies should avoid tofu entirely.

Tofu is relatively bland on its own, so marinating or cooking it with flavorful ingredients enhances taste and appeal. If you're looking to increase calcium intake, choose calcium-set tofu—some brands provide over 60% of the daily value in one serving (check the label).

In summary, tofu is a safe, complete, and nutrient-rich protein source that fits easily into a balanced, plant-based diet.

13. Eggs (Whole Eggs)

Protein: ~13 g per 100 g (about 6–6.5 g per large egg)
Calories: ~147 kcal per 100 g (≈72 kcal per large egg)
Fat: ~9.5 g per 100 g (≈5 g per egg, mostly in yolk)
Carbs: ~0.7 g (very low in carbohydrates)

Serving & Intake

Whole eggs are often referred to as “nature’s multivitamin” because they’re packed with high-quality protein and a wide range of essential nutrients. Eggs are one of the most complete animal proteins, providing all essential amino acids your body needs.

A single large egg (~50 g) delivers 6–7 g of protein, along with important vitamins and minerals like vitamin A, vitamin B12, riboflavin (B2), selenium, and choline. The egg white is almost pure protein, while the yolk contains most of the fat, cholesterol, and micronutrients.

Per 100 g (about two large eggs), you get approximately 13 g of protein. Eggs are incredibly versatile and affordable—they can be eaten daily for breakfast or used in cooking. A 3-egg omelet provides around 18–20 g of protein.

Because their protein is highly bioavailable and well-balanced in amino acids, eggs are considered one of the best-quality proteins available.

Caution

Cholesterol: Eggs are relatively high in dietary cholesterol (about 186 mg per large egg yolk). In the past, nutrition guidelines advised limiting eggs due to cholesterol concerns. However, recent research has shown that, for most healthy individuals, dietary cholesterol has minimal impact on blood cholesterol levels.

Saturated and trans fats have a much larger effect on heart health than cholesterol from whole foods like eggs. As a result, most healthy people can safely enjoy one egg per day without increasing heart disease risk.

The general recommendation for the average person is up to 7 eggs per week. That said, individuals with familial hypercholesterolemia or a history of heart disease may need to limit whole eggs or use egg whites instead, based on medical advice.

For healthier preparation, cook eggs with minimal added fat—boiling, poaching, or pan-cooking with a small amount of oil is preferable to frying in butter or bacon grease.

Always ensure eggs are properly refrigerated and cooked (until both whites and yolks are firm) to reduce the risk of Salmonella.

Overall, eggs are an affordable, accessible, and highly nutritious protein source that can be safely included in a balanced diet for most people.

14. Cottage Cheese (Low-Fat)

Protein: ~12 g per 100 g (about 14 g per 1/2 cup)
Calories: ~98–103 kcal
Fat: ~4 g (for 4% milkfat cottage cheese; low-fat (1–2%) versions have ~1–2 g fat)
Carbs: ~3 g (includes ~2–3 g natural sugar from lactose)

Serving & Intake

Cottage cheese is a fresh, mild-tasting dairy product rich in casein protein, which digests slowly to help you feel full longer. Alongside other dairy foods like milk and cheddar, it’s an excellent protein source—especially in its low-fat versions, which offer a high protein-to-calorie ratio.

A typical serving is 1/2 cup (approximately 100–110 g), which provides about 12–15 g of protein. Cottage cheese also supplies calcium, phosphorus, selenium, and B vitamins, supporting bone health and overall wellbeing.

It’s highly versatile—you can eat it on its own, mix it with fruit, or incorporate it into recipes like smoothies, pancakes, or dips. Many people enjoy cottage cheese as a satisfying snack, or even before bed, since its slow-digesting protein makes it ideal for overnight muscle recovery.

Cottage cheese can be eaten daily or several times a week by those who tolerate dairy, adding high-quality protein without excessive fat or sugar.

Caution

The main consideration with cottage cheese is its sodium content. Some brands contain 300–400 mg of sodium per 1/2 cup, so if you're watching your salt intake, opt for low-sodium versions when possible.

Also, choose the fat level that fits your dietary needs:

• Regular (4% fat) is creamier but has more fat (~6 g per 1/2 cup).

• Low-fat (1–2%) versions offer nearly the same protein with less fat.

• Fat-free cottage cheese is lowest in calories but may have a less appealing texture or taste.
  
  

If you're lactose intolerant, cottage cheese may cause discomfort in large amounts—it contains less lactose than milk or yogurt, but not none. Lactose-free versions are available, or you can explore other protein-rich options.

Cottage cheese is generally safe and nutritious—just keep it refrigerated and consume it before the expiration date, as with any fresh dairy. It’s a versatile base for both sweet and savory meals—pair with berries and nuts or enjoy with tomatoes, herbs, and pepper for a flavorful, protein-packed dish.

15. Edamame (Young Soybeans)

Protein: ~11.5 g per 100 g (boiled, shelled)
Calories: ~140 kcal
Fat: ~7.6 g (mostly unsaturated fats)
Carbs: ~8.6 g (with ~5 g as fiber, very low sugar)

Serving & Intake

Edamame are immature green soybeans, commonly sold frozen either in the pod or already shelled. They are one of the most popular plant-based protein foods, offering a convenient and nutritious way to boost your protein intake—especially for vegetarians and vegans.

One cup (160 g) of cooked edamame provides about 18 g of protein and a good amount of fiber. Per 100 g, you get roughly 11–12 g of protein, which is more than many other beans.

Edamame are also rich in micronutrients, including folate, vitamin K, iron, magnesium, and manganese. They contain isoflavones—plant compounds with potential health benefits—and provide essential nutrients that support overall well-being.

They can be enjoyed:

• As a warm snack (boiled in lightly salted water)

• Added to salads, stir-fries, or grain bowls
  
  

You can safely include edamame or other soy foods often—even daily—as part of a balanced diet. For example, a 1/2 cup serving as a snack or side dish a few times a week can meaningfully contribute to your protein and fiber intake.

Caution

Edamame is highly nutritious, but it’s high in fiber, so if you’re not used to eating fiber-rich foods, start with smaller portions to avoid digestive discomfort.

Some packaged or restaurant-prepared edamame may be heavily salted on the outside. While most of that salt stays on the shell, licking the pods can increase sodium intake. To manage sodium levels, boil edamame at home with minimal salt or rinse them after cooking.

Soy allergies, while less common than peanut allergies, do exist—those with soy sensitivities should avoid edamame.

Lastly, like other legumes, edamame contains natural compounds (e.g., phytates) that can slightly reduce mineral absorption. This is not a major concern unless edamame is a dominant food in your diet.

For most people, edamame is a safe, wholesome, and nutrient-rich protein source that can be enjoyed frequently.

16. Greek Yogurt (Plain, Strained Yogurt)

Protein: ~10 g per 100 g (varies with brand and fat content)
Calories: ~59–73 kcal (non-fat vs low-fat) per 100 g
Fat: 0 g (non-fat) up to ~1.9 g (low-fat) per 100 g
Carbs: ~3–4 g (mostly lactose, naturally occurring) per 100 g

Serving & Intake

Greek yogurt is a thick, protein-rich style of yogurt that has been strained to remove whey, which roughly doubles its protein content compared to regular yogurt. It’s an excellent source of high-quality animal protein, and part of a nutritious dairy lineup that includes milk and cheese.

A 200 g (7 oz) cup of low-fat Greek yogurt provides about 20 g of protein, which equals ~10 g per 100 g. It's also rich in important nutrients such as calcium, selenium, vitamin B12, and riboflavin (B2). Greek yogurt also contains probiotic cultures that support gut health.

Because it's easy to eat, widely available, and highly versatile, Greek yogurt can be consumed daily. You can enjoy it:

• For breakfast with fruit and nuts

• As a high-protein snack

• As a substitute for sour cream or mayonnaise in savory recipes
  
  

Greek yogurt is a great way to help you meet your daily protein goals, whether post-workout or as part of a balanced meal.

Caution

Many flavored or sweetened yogurts are high in added sugar. It's best to choose plain Greek yogurt and add your own fruit or a small drizzle of honey, if needed.

If you prefer full-fat Greek yogurt, be mindful of the higher calorie content (about 9–10 g of fat and ~150 kcal per 200 g). For lower calories and fat, opt for non-fat or 2% (low-fat) versions—these still offer plenty of protein.

For those with lactose intolerance, Greek yogurt is often better tolerated than milk. The straining process reduces lactose, and the live cultures help aid digestion. However, people with severe lactose intolerance may still experience discomfort—consider lactose-free Greek yogurt or fortified plant-based alternatives, though note these often contain less protein.

While Greek yogurt is a great protein source, it shouldn’t be your only one—balance your intake with other protein-rich foods to ensure a complete range of amino acids and nutrients.

Overall, Greek yogurt is a nutritious, satisfying, and gut-friendly food that fits easily into most diets as a daily staple.

17. Lentils (Cooked)

Protein: ~9 g per 100 g (cooked)
Calories: ~116–120 kcal per 100 g
Fat: ~0.4 g (virtually fat-free)
Carbs: ~20 g (with ~8 g as fiber; high in complex carbs)

Serving & Intake

Lentils are small but powerful legumes that offer excellent nutrition. Part of the beans, peas, and lentils group, they are a major plant-based protein food and a staple in many global cuisines.

Although dried lentils are about 25% protein by weight, once cooked, they absorb water and provide ~9 g of protein per 100 g—roughly equivalent to 1/2 cup cooked. A more common serving size is 1 full cup cooked (about 198 g), which delivers:

• ~18 g of protein

• ~40 g of complex carbs

• ~15 g of fiber

• ~230 calories
  
  

Lentils come in various types (green, brown, red, black) and are easy to prepare—no soaking required and cook quickly. They’re a fantastic source of fiber, folate, iron, manganese, potassium, and other key nutrients.

Because of their low fat, high fiber, and high protein content, lentils support digestive health, blood sugar control, and long-lasting satiety. In many regions such as South Asia and the Middle East, lentils are consumed daily in meals like dal, soups, stews, and salads.

You can safely include lentils several times per week—or even daily—to help meet your protein needs and improve overall diet quality.

Caution

Lentils are generally very healthy, but if you’re new to high-fiber foods, start slowly to avoid gas or bloating. Cooking tips like rinsing lentils well, draining canned versions, or adding kombu (seaweed) or spices like cumin can help reduce discomfort.

Always cook lentils thoroughly—undercooked lentils are tough and hard to digest.

There’s no strict upper limit, but moderation and variety are key. Lentils contain phytates, which in extremely large amounts might inhibit mineral absorption. This isn’t a concern if you’re eating a balanced diet with diverse foods.

Note: Lentils are not a complete protein, meaning they lack some essential amino acids. However, pairing them with grains (like rice, bread, or couscous) forms a complete protein—a common combination in many traditional dishes.

For most people, lentils are an affordable, nutritious, and filling plant protein that can be part of a daily routine.

18. Chickpeas (Garbanzo Beans, Cooked)

Protein: ~8.9 g per 100 g (cooked)
Calories: ~164 kcal
Fat: ~2.6 g
Carbs: ~27 g (with ~7–8 g fiber)

Serving & Intake

Chickpeas are a versatile and nutrient-dense legume used globally—from Middle Eastern hummus to Indian curries to Mediterranean salads. They belong to the beans, peas, and lentils group, which are core plant-based protein foods that support healthy and sustainable diets.

While chickpeas are not quite as protein-rich per 100 g as lentils, larger portions are often eaten.

• 100 g (about 1/2 cup cooked) = ~9 g protein

• 1 full cup (~164 g) = ~14–15 g protein
  
  

In addition to protein, chickpeas are packed with:

• Fiber (supports digestion and heart health)

• Iron, phosphorus, B-vitamins, magnesium, and potassium
  
  

Chickpeas also have a moderate glycemic index, and their combo of protein + fiber makes meals more satisfying and supports blood sugar control.

You can eat chickpeas frequently—even daily:

• In hummus,

• Roasted as a snack,

• Mixed into salads, grain bowls, or soups and stews.

Caution

Chickpeas, like many legumes, may cause gas or bloating for some people.
To reduce this:

• Soak dried chickpeas overnight and rinse well before cooking.

• Rinse canned chickpeas thoroughly to reduce sodium and gas-producing compounds.
  
  

There’s no strict upper limit on chickpea intake—they’re very nutritious. However, if you’re new to legumes, increase intake gradually and drink enough water to help your gut adjust.

Also, chickpeas are not a complete protein on their own. To get all essential amino acids, combine them with grains (e.g., rice, pita bread, or quinoa)—something that’s naturally done in many traditional dishes.

For individuals with IBS or those following a low-FODMAP diet, chickpeas (especially with skins) may need to be limited due to their FODMAP content. Otherwise, chickpeas are a safe, filling, and highly nutritious plant protein for most people.

19. Black Beans (Cooked)

Protein: ~8.9 g per 100 g
Calories: ~132 kcal per 100 g (boiled, without salt)
Fat: ~0.5 g
Carbs: ~24 g (with ~8–9 g fiber)

Serving & Intake

Black beans are a nutrient-rich plant-based protein and fiber source, part of the beans, peas, and lentils group that form the foundation of many healthy, sustainable diets.

• 100 g cooked (about 1/2 cup) = ~9 g protein

• 1 full cup (around 175 g) = ~15 g protein
  
  

They’re widely used in Latin American, Caribbean, and Asian cuisines and offer more than just protein. Black beans are also rich in:

• Fiber

• Folate

• Magnesium

• Phosphorus

• Iron

• Anthocyanins (the antioxidants giving them their dark color)
  
  

They’re especially effective when paired with complementary proteins like rice or corn, delivering all essential amino acids.

Regularly eating black beans (e.g., in burrito bowls, soups, chilis, or spreads) has been linked to:

• Improved heart health

• Better blood sugar control

• Increased satiety and weight management
  
  

They’re affordable, filling, and highly nutritious—perfect for including several times a week.

Caution

Black beans, like other legumes, may cause gas or bloating in some people, especially if not accustomed to high-fiber foods. To minimize this:

• Soak dried beans and discard the soaking water

• Cook thoroughly

• Use gas-reducing spices like cumin, epazote, or asafoetida
  
  

If using canned black beans:

• Choose low-sodium versions or rinse them thoroughly to remove up to 40% of the sodium.
  
  

There are no strict limits on how often you can eat black beans. The USDA even counts beans as both a protein and vegetable.

However, if you have digestive conditions or are on a low-FODMAP diet, you may need to moderate intake due to their fermentable carbohydrates. Otherwise, black beans are a stellar, budget-friendly, plant-based protein to eat often as part of a balanced diet.

20. Quinoa (Cooked)

Protein: ~4.4 g per 100 g (cooked)
Calories: ~120 kcal
Fat: ~1.9 g
Carbs: ~21 g (mostly complex carbs, ~2–3 g fiber)

Serving & Intake

Quinoa is a “pseudograin” (technically a seed) that’s higher in protein than most true grains. It's also one of the most recognized plant-based protein foods, making it a top choice for vegetarian and vegan diets.

Although 100 g of cooked quinoa provides ~4.4 g protein, a standard serving is larger:

• 1 cup cooked (~185 g) delivers about 8 g protein.
  
  

What makes quinoa stand out is that it's a complete protein, containing all nine essential amino acids—rare among plant sources. It also offers:

• Fiber

• Iron

• Magnesium

• Phosphorus

• Manganese

• Folate
  
  

Quinoa is often used as a high-protein alternative to rice or pasta. For instance, swapping out white rice for quinoa significantly increases both protein and fiber in your meal.

It’s also:

• Gluten-free

• Easily digestible

• Quick to cook (~15–20 minutes)
  
  

Quinoa works well in:

• Salads

• Stir-fry bowls

• Breakfast porridge

• Side dishes
  
  

You can eat quinoa daily as part of your grain intake for a balanced, protein-rich diet.

Caution

Quinoa has a natural coating called saponins which can taste bitter. Even if it's pre-rinsed, it’s best to rinse thoroughly before cooking to remove any residue.

While quinoa is generally well-tolerated, if you're not used to grain fiber, introduce it gradually to avoid mild digestive discomfort.

Although it's a grain substitute, quinoa is still moderate in calories:

• 1 cup cooked = ~222 kcal

• Be mindful of portion size if you're tracking calories.
  
  

For variety and nutrient diversity, rotate quinoa with other whole grains like brown rice, barley, or millet. That said, quinoa usually provides more protein than those grains.

There are no strict intake limits—quinoa can be enjoyed daily, including in baking (as quinoa flour) to boost protein.