What foods are high in protein?
Nutrition experts are highlighting a range of high-protein foods that can support muscle maintenance, satiety and health. Registered dietitian nutritionist Dr. Laura Bennett, RDN, MPH, advised that adults aiming for balanced meals should choose protein sources.
Animal proteins with complete amino acid profiles include poultry, red meat and fish. A 3-ounce (85 g) cooked chicken breast delivers about 26 grams of protein; a 3-ounce (85 g) serving of salmon provides roughly 22 grams. Eggs remain a versatile option, with one large egg offering about 6 grams of protein.
Dairy choices such as Greek yogurt and cottage cheese supply concentrated protein and calcium. One cup (240 mL) Greek yogurt contains near 20 grams of protein, while a half-cup (120 mL) cottage cheese serving offers approximately 12 grams. Plant-based proteins are also effective: one cup (240 mL) cooked lentils supplies about 18 grams, and one cup (240 mL) cooked black beans yields roughly 15 grams. Soy products — tofu and tempeh — present complete plant proteins; 3 ounces (85 g) firm tofu can provide around 8 to 10 grams.
Nuts and seeds contribute protein plus healthy fats; a one-ounce (28 g) handful of almonds offers about 6 grams of protein, and two tablespoons (30 mL) of peanut butter supply roughly 8 grams. Whole grains like quinoa add both protein and fiber, with one cup (240 mL) cooked providing about 8 grams.
Dr. Bennett stressed variety and attention to portion sizes, and recommended consulting a registered dietitian for personalized needs. This is particularly important for athletes and older adults alike. Health professionals say combining animal and plant proteins across meals helps meet daily requirements. Experts advise spreading protein across meals, choosing whole minimally processed sources, and consulting a registered dietitian for personalized plans addressing weight, strength, aging, or chronic illness management and recovery.
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- Practical/optimal range for many people: about 1.0–1.6 g/kg/day.
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