Getting enough protein is important for the proper functioning of many body systems. Proteins are made up of amino acids—molecules that combine to form proteins. The body can make some amino acids, but others we can only get through food (called essential amino acids).
In particular, children, adolescents, and pregnant people need protein for growth. It’s recommended that people get protein from a variety of animal and plant sources, including beans, lentils, eggs, lean meats, poultry, nuts, seeds, seafood, soy products, and dairy products.
Registered dietitian Brittany Rogers advises that consuming a protein source with each meal can help meet daily requirements. She notes, "Protein-containing foods can also help you feel more full." Here is a list of 18 foods that are good sources of protein.
Chicken Breast
The breast of chicken, sometimes referred to as the white meat, is low in fat. A 3.5-ounce serving of cooked, skinless chicken breast contains 31 grams of protein. Chicken also contains B vitamins and minerals such as zinc, selenium, and potassium.
Healthy ways to prepare chicken include broiling, baking, roasting, and poaching.
Turkey Breast
Like chicken breast, the breast meat is the leanest part of the turkey. A 3.5-ounce serving of turkey breast from a whole turkey contains 30 grams of protein and the same B vitamins and minerals found in chicken breast.
However, since purchasing a whole turkey to roast at home isn't feasible during many months of the year, turkey breast can also be purchased in a deli. Some deli-sliced turkey breast is cut from a whole roasted turkey breast, but if it's packaged deli turkey breast, a 3.5-ounce serving will provide 22 grams of protein.
Lean Meats
Lean cuts of meat are good sources of protein and are considered heart-healthy when they are lower in saturated fat. Examples of lean meats and their protein content for a 3.5-ounce serving include:
- Top sirloin: 29 g
- Flank steak: 27 g
- Beef brisket: 32 g
- Sirloin tip: 26 g
- 93% lean ground beef: 29 g
- Pork tenderloin: 26g
Fish
All types of fish are an excellent source of protein and are considered a heart-healthy choice. The Dietary Guidelines for Americans recommend a weekly intake of at least 8 ounces for adults, 8 to 12 ounces for pregnant and breastfeeding people, and two age-appropriate servings per week for children.
Examples of the protein content of 3.5-ounce servings of fish include:
- Salmon (baked or broiled): 25 g
- Halibut (cooked, dry heat): 23 g
- Tilapia (cooked, dry heat): 26 g
- Cod (cooked): 20 g
- Pollock (cooked): 19 g
- Canned tuna (light, in water): 19 g
Shellfish
There are two groups of shellfish: crustaceans (such as shrimp, prawns, crab, and lobster) and mollusks (such as clams, mussels, oysters, scallops, octopus, squid, abalone, and snail). Shellfish are a good source of protein, vitamin B12, and zinc.
Examples of the protein content of 3.5-ounce servings of cooked shellfish include:
- Shrimp: 24 g
- Crab: 22 g
- Lobster: 19 g
- Clams: 26 g
- Mussels: 24 g
- Scallops: 20 g
It's important to note that shellfish allergies are the most common food allergies in adults and among the most common food allergies in children. Avoiding this protein source is essential for people with a shellfish allergy because symptoms can vary from mild to severe.
Lentils
In addition to protein, lentils are rich in many nutrients, such as B vitamins, iron, magnesium, potassium, and zinc. Each cup of cooked lentils contains 18 grams of protein. They are also an excellent source of fiber, providing almost 16 grams in a 1-cup serving—more than half of the recommended daily intake of fiber.
Lentils can be served as a side dish or main entree, or added to soups and salads.
Beans
Beans are an inexpensive protein source that are also high in fiber and have many potential health benefits, including:
- Lowering blood sugar in people with diabetes
- Lowering cholesterol
- Lowering blood pressure
- Decreasing inflammation
- Improving gut health
One-half cup of cooked beans (such as black, pinto, kidney, or garbanzo) has 6 to 7 grams of protein.
Cottage Cheese
Cottage cheese is another good source of protein, while also providing nutrients such as calcium, phosphorus, selenium,and B vitamins. A 1/2 cup serving provides 14 grams of protein. Check the nutrition label to choose a low-fat, low-sodium version.
There are several ways to enjoy cottage cheese, including:
- Adding a scoop to your salad
- Mixing it with fruit, such as peaches, pineapple, or berries
- Making a savory mixture with tomatoes, cucumbers, and green onions
- As a topping on a baked potato
Greek Yogurt
A 5-ounce serving of plain, low-fat Greek yogurt contains 14 grams of protein. Like, cottage cheese, Greek yogurt is a good source of many nutrients. It can be eaten by itself as a snack or mixed with other foods, such as:
- Topped with fruit, nuts, or seeds
- Mixed with whole-grain cereal
- Used as a substitute for sour cream in dips or on tacos or potatoes
- Added to smoothies
- Used as a substitute for mayonnaise in chicken or tuna salad
Read the nutrition label to find options that are low in added sugars.
Milk
A cup (8 ounces) of cow's milk provides 8 grams of protein and 13 essential nutrients including calcium, vitamin D, vitamin A, vitamin B12, zinc, selenium, and potassium. Milk contains the same amount of protein and nutrients regardless of the fat content (whole, 2%, 1%, or nonfat).
Milk is a quick and easy way to add some protein to a snack or meal. You can drink a glass of milk with a meal or snack or add it to a smoothie to boost the total protein you consume. If you have lactose intolerance, look for brands that are lactose-free.
Eggs
One large egg provides 6 grams of protein. Most of the protein is in the egg white, but the yolk contains valuable vitamins, minerals, and antioxidants. You can prepare eggs for any meal or enjoy hard-boiled eggs as a snack between meals or after a workout.
If you're concerned about cholesterol, you can combine one whole egg with two large egg whites to double the protein without increasing the cholesterol content.
Tofu
Tofu (sometimes called soybean curd) is made by curdling soy milk and pressing it into solid blocks. It is available in different forms, including silken, firm, and extra firm. A 1/2 cup serving of firm tofu contains about 22 grams of protein, along with healthy fat, vitamins, minerals, and isoflavones (plant compounds that have a variety of potential health benefits).
You can buy tofu that has already been marinated and baked or you can prepare it yourself in a variety of ways, including baking, stir-frying, or grilling.
Tempeh
Tempeh is a plant-based protein made from whole soybeans that are cooked, fermented, and molded into a block. A 3.5-ounce serving of tempeh contains 20 grams of protein. Tempeh also contains fiber from the whole soybeans and nutrients, such as calcium, phosphorus, potassium, and more.
Like tofu, tempeh contains isoflavones along with other compounds associated with health benefits, such as:
- Lowering blood sugar in people with diabetes
- Lowering cholesterol
- Improving heart health
- Lowering blood pressure
- Improving cognitive function
- Improving gut health
- Slowing aging
Edamame
Edamame are immature green soybeans that are harvested before they have ripened or hardened. A 1/2 cup serving of cooked edamame contains 6.5 grams of protein. Like other beans, they're a good source of fiber and offer the same health benefits that other soy foods provide.
Edamame can be eaten alone as a snack or added to a variety of dishes such as green salads, rice, quinoa, cous cous, pasta salad, soups, and stir-fried vegetables.
Soy Nuts
Soy nuts are made from soybeans, so they are actually legumes, not nuts. They're made by soaking soybeans in water, which are then drained, and either baked or roasted. A one-ounce serving of soy nuts has 14 grams of protein and almost 3 grams of fiber.
Soy nuts can be substituted for other nuts as a snack or added to trail mix, oatmeal, salads, or stir-fried vegetables.
Soy Milk
If you don't tolerate cow's milk or prefer plant-based milk, soy milk contains the same amount of protein as cow's milk (8 grams) and is usually fortified with calcium and vitamin D to help support bone health. Enjoy soy milk in all the same ways you would consume cow's milk—added to cereal and smoothies or as a glass of milk by itself or with a snack or meal.
Nuts
Keep in mind how much protein is in each portion. Nuts have high protein levels but also have more calories per serving size. They are often eaten in smaller portion sizes. They might make good snacks on their own or when paired with other foods.
Examples of nuts and their protein content include:
Serving size | Protein grams | |
Trail mix | 1/3 cup | 7 g |
Mixed nuts | 50 g package | 10 g |
Peanuts, roasted | 1 ounce | 8 g |
Almonds, roasted | 1 ounce | 6 g |
Peanut butter | 1 tablespoon | 4 g |
Almond butter | 1 tablespoon | 3 g |
Seeds
Like nuts, seeds are usually consumed in smaller portions and have more calories per serving size. Adding them to other foods can help boost the protein content of your snack or side dish.
Examples of seeds and their protein content include:
Serving size | Protein grams | |
Pumpkin seeds | 1 ounce | 8 g |
Hemp seeds | 3 tablespoons | 9 g |
Flax seeds | 3 tablespoons | 6 g |
Chia seeds | 2 tablespoons | 5 g |
Sunflower seeds | 1 ounce | 3 g |
Limiting Protein Sources Higher in Saturated Fat
The Dietary Guidelines for Americans recommend that the amount of saturated fat in the diet be less than 10% of daily calories.
For people who need to lower their cholesterol levels, the American Heart Association recommends saturated fat intake should be less than 6% of total calories. This is a maximum of 11 to 13 grams of saturated fat on a 2,000-calorie-a-day eating plan. To stay within these limits, choosing protein sources that are lower in saturated fat is important.
Protein foods that are higher in saturated fat include:
- Fatty cuts of beef, pork, and lamb
- Ground beef that’s 75% to 85% lean
- Processed meats, such as sausages, hot dogs, and bacon
- Lunch meats, including bologna and salami
- Fatty poultry such as duck and cuts with skin still on
How to Get More Healthy Protein
Most Americans get enough total protein in their diet. However, a group that may be falling short of their protein needs is adults (especially women) over age 70.
Varying protein sources can provide other needed nutrients. Up to 90% of Americans don’t get enough of their protein intake from seafood sources, which are recommended because they contain omega-3 fatty acids. Many also don’t get enough protein from nuts, seeds, and soy, which provide fiber.
Proteins that are often mixed with other foods higher in sodium and saturated fat are another concern. Replacing processed meats and meat having higher fat content with seafood may help increase the variety of protein consumed.
The U.S. Department of Agriculture (USDA) recommends these food and snack choices to get more protein in your diet:
- Broiled beef cuts such as sirloin, top round, or flank steak added to salads or sandwiches
- Canned tuna, crab, or salmon
- Chicken, poultry, chickpeas, or black beans added to salad
- Chilis or stews with kidney or pinto beans
- Hard-boiled eggs with pepper
- Lentils as a side dish
- Peanut butter or nut butters as spread for fruit, vegetables, or whole-grain crackers
- Split-pea soup
- Trail mix, including nuts or sunflower seeds
Protein Needs of Athletes
Athletes have increased protein needs that are at least twice the recommended amount for their age and gender. A protein intake of 100 g a day is sometimes recommended for athletes.
The International Society of Sports Nutrition recommends that 1.4 to 2.0 g of protein per kilogram (kg) of body weight may be enough for most people who exercise. For elite athletes or bodybuilders,2.3 to 3.1g of protein per kg of body weight may be needed.
Grocery Store Inspiration: High-Protein Foods and Snacks
The sheer number of choices of foods available at the grocery store can lead to overwhelm. Rogers offers these tips to help focus when heading out to food shop:
- Choose lean poultry, such as 95% or 99% fat-free, and season to add more flavor.
- Choose whole food meats, such as fresh, shaved turkey breast, grilled chicken, or tuna fish (instead of processed meats such as deli meat).
- Choose plain nonfat and lactose-free Greek yogurt as a snack or meal and add in flavor with cinnamon, smooth nut butters, or fruits.
- Choose firm tofu and find a simple recipe to prepare it.
Learning about protein sources and getting creative in the kitchen are also important. Substitutions or adding protein to a favorite food, for example, could add protein from varied sources.
"I like making a tofu scramble as an alternative to an egg scramble, or blending tofu into a tasty soup, such as butternut squash, to add in more protein,” Rogers said.
How Much Protein Do You Need?
The amount of recommended protein needed each day is different based on age, sex, activity level, and life stage.
Protein in grams per age group per day, as recommended by the USDA,is as follows:
- Children under age 4: 13 g
- Children 4 to 8 years: 19 g
- Children 9 to 13 years: 34 g
- Females over the age of 14: 46 g
- Males 14 to 18 years: 52 g
- Males over the age of 19: 56 g
(Note that terms for sex or gender from the cited source are used.)
Pregnant People and Protein
People who are pregnant have greater protein needs. It’s recommended that pregnant people increase their protein intake to about 60 g a day. This equals 20% to 25% of the calories eaten in a day.
Too Much Protein?
A higher protein intake may pose risks to people with certain health conditions. If you're interested in a high-protein diet, check with a healthcare provider first. For instance, high protein levels could worsen existing kidney disease. "Ask your healthcare provider whether you have any specific protein restrictions,” Rogers advises.
Summary
Most people are getting enough protein in their diet. However, protein sources should be varied and many people are not getting enough protein from seafood sources. Adding a protein source to every meal and snack can help in consuming enough protein and in feeling more full after a meal.
Pregnant people and athletes may need more protein, and people over the age of 70 should pay close attention to how much protein they consume to ensure they are getting enough.
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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Amber J. Tresca
Tresca is a freelance writer and speaker who covers digestive conditions, including IBD. She was diagnosed with ulcerative colitis at age 16.
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