Protein plays a key role in many aspects of health and is needed for the production of several essential enzymes, hormones and vitamins. Research suggests that increasing your intake could even offer health benefits, including increased satiety and protection against obesity and obesity-related diseases. For this reason, it’s essential to ensure that you’re getting enough protein in your diet each day.
Read on for 10 of the best high protein foods according to experts, along with more information on how much protein you need and whether eating too much can be harmful to your health.
FEATURED PARTNER OFFER 
Partner Offers feature brands who paid Forbes Health to appear at the top of our list. While this may influence where their products or services appear on our site, it in no way affects our ratings, which are based on thorough research, solid methodologies and expert advice. Our partners cannot pay us to guarantee favorable reviews of their products or services
Noom Sustainable Weight Loss Program
- Prioritizes a balanced relationship with food
- Uses a quiz to create a custom plan and estimated timeline
- Weight, food and exercise logging tool to manage your health
- $70/mo or $209/year with alternate options available
- Over 45 million downloads and 45k+ 5-star reviews
What Is Protein?
Protein is an important nutrient found naturally in many food sources that is required by virtually every cell throughout the human body, including in the muscles, bones, skin and hair. The building blocks of protein are known as amino acids. While many amino acids can be produced by your body, others (known as “essential amino acids”) must be obtained through your diet.
Why Is Protein Important?
“Protein [helps support] our immune system, bone density, growth processes and lean muscle mass,” explains Lauren Papanos, a board-certified sports dietitian based in San Marcos, California and founder of Functional Fueling, an integrative nutrition practice. It can also help promote healthy blood sugar levels and increase your body’s sensitivity to insulin, a hormone involved in blood sugar control, says Papanos.
Protein is especially important if weight loss is your goal, according to Alex Evink, a Denver-based registered dietitian and nutrition blogger. “Protein is the macronutrient that takes the longest to digest, thus leaving us feeling full for a longer period of time,” says Evink. Eating more protein may also help reduce mindless snacking, decrease your overall calorie intake and preserve lean muscle mass during weight loss, notes Evink.
How Much Protein Do I Need?
According to experts at the National Academies of Medicine, it’s recommended to try to get around 10%-35% of your daily calories from protein, or at least 0.8 grams of protein per kilogram of body weight. For example, if you weigh 150 pounds, this means that you should consume at least 54 grams of protein per day. A person who weighs 200 pounds may require around 72.5 grams of protein daily.
The Best High Protein Foods
There are many protein-rich foods, derived from both animal and plant-based sources, that are great additions to your diet. Here are a few of the top high-protein foods recommended by experts.
1. Salmon
“Animal protein sources are the most bioavailable, meaning they have the best absorption and a more complete amino acid profile than plant sources,” says Papanos. She recommends salmon, noting that it also provides other important nutrients, such as omega-3 fatty acids, which can enhance heart health. Each 3-ounce serving provides almost 22 grams of protein, plus plenty of B vitamins and selenium.
2. Greek Yogurt
“Creamy and rich, [Greek yogurt] is packed with protein and is great for breakfast with fruit or as a base for smoothies,” says Jennifer Pallian, a Vancouver-based registered dietitian, food scientist and founder of Foodess, a food blog. Plus, besides offering nearly 20 grams of protein per 7-ounce serving, Greek yogurt is also high in calcium and B vitamins.
3. Chicken
“My favorite high protein food is chicken breast, because it’s lean and provides about 24 grams of protein per 4 ounce serving,” says Evink. In addition to protein, chicken is also rich in several other key nutrients, including phosphorus, vitamin B6 and selenium.
Explore Protein Powders From Our Featured Partners
| Company Logo | Forbes Health Ratings | View More | learn_more_cta_below_text | Learn More |
|---|---|---|---|---|
 Transparent Labs Whey Protein Isolate |
| Shop Now | On Transparent Labs' Website | https://transparentlabs.sjv.io/c/1955282/1469729/15725" rel="nofollow" |
 Jacked Factory Authentic Protein Powder |
| Shop Now | On Amazon | https://www.amazon.com/Authentic-Muscle-Building-Protein-Isolate/dp/B083V7ST3G/?maas=maas_adg_E9E53CBBE851D753721D1B9FD5F77A75_afap_abs&ref_=aa_maas&tag=maas" rel="nofollow" |
(Note: All product details are accurate as of publication date.)
4. Lentils
With approximately 18 grams of protein per cooked cup, lentils are an excellent source of plant-based protein. They’re also high in fiber and can be a versatile addition to soups, curries and salads, notes Pallian.
5. Lean Pork
A 100 gram serving of lean pork includes 21.6 grams of protein. “Pork is balanced in all essential amino acids that are among the most bioavailable of the animal-derived proteins and of lower cost,” says Taylor Wallace, Ph.D., principal and CEO of the Think Healthy Group—a food science and nutrition research firm—as well as an adjunct associate professor in the Friedman School of Nutrition Science and Policy at Tufts University and a member of the Forbes Health Advisory Board. “I like pork because it has a lot of flavor, is pretty versatile in the kitchen, and you can serve it with most any vegetable or fruit,” he says. Dr. Wallace suggests cooking a pork tenderloin in a pressure cooker as one way to prepare it.
6. Garbanzo Beans
Garbanzo beans are a great vegan-friendly source of protein, with 14.5 grams of protein per cup. Plus, they are rich in fiber, which can help lower blood sugar, increase feelings of fullness and help reduce cholesterol levels, says Evink.
7. Eggs
Not only does one large egg supply over 6 grams of protein, eggs also contain vitamins and minerals like choline, vitamin D and phosphorus. Soft-boiled eggs are an especially convenient and nutritious option recommended by Papanos. “They taste great, are portable and soft boiling protects the nutrients in the egg so that you reap even more essential vitamins,” she says.
8. Tempeh
Tempeh is a type of fermented soy product that provides about 20 grams of protein in each 3-ounce serving, according to Evink. Tempeh is also a good source of probiotics, a type of beneficial bacteria that may aid in gut health. Although this bacteria is inactivated after cooking, research suggests that it may still help promote digestive health, stimulate immune function and reduce fatigue.
9. Quinoa
Quinoa contains over 8 grams of protein per cooked cup and is considered a complete protein, meaning that it contains all nine essential amino acids, according to Palliano. Furthermore, it’s also a good source of fiber and many essential nutrients like zinc.
10. Cottage Cheese
With nearly 12 grams of protein per half-cup serving, cottage cheese can be an excellent, high protein addition to your diet. Plus, it provides calcium, vitamin B12 and potassium and can be easily incorporated into a variety of dishes, says Evink. “Add it to eggs, smoothies or cream sauces in place of cream,” she recommends.
Getting Enough Protein as a Vegan or Vegetarian
Although many plant foods are high in protein, vegan diets tend to be lower in protein than other eating patterns. Eliminating many protein-rich animal products (such as meat or eggs) from your diet might also make it more challenging to meet your needs when following a vegan or vegetarian diet.
For vegans and vegetarians, Papanos recommends including at least two sources of plant-based protein in each meal to ensure you’re meeting your needs. “By picking two sources, you will not only increase the protein content but also differentiate the amino acids so that you can obtain a more complete amino acid profile,” notes Papanos.
Additionally, eating one or two high protein snacks each day can also help you meet your needs, according to Evink. Examples of healthy snack options include unsalted nuts or whole-grain crackers with regular or vegan cheese. Vegans may also consider complementary proteins such as wheat and peanut butter. Peanut butter includes nutrients like magnesium and iron and vitamins E and B6 making it a versatile healthy option.
Vegans or vegetarians can also incorporate soy protein into their diets in the form of soy protein powder. Several studies show the positive health benefits of soy with some clinical trials pointing to high soy protein consumption and a reduction in risk for certain cancers and chronic diseases[1]Qin P, Wang T, Luo Y. A review on plant-based proteins from soybean: Health benefits and soy product development. Journal of Agriculture and Food Research. 2022;7:100265. .
Transparent Labs Whey Protein Isolate
Transparent Labs Whey Protein Isolate is made from naturally fed, hormone-free whey to support recovery and promote muscle growth, while promoting overall health and longevity.
Potential Risks of Increasing Your Protein Intake
“While it might sound ideal to increase your protein intake even more than the recommended amount, it is not without some potential health risks,” says Evink. She explains that extra protein could be stored as fat, which may lead to weight gain. Additionally, animal-source proteins that are not lean tend to be high in saturated fat, which can increase cholesterol levels, a risk factor for stroke and heart disease.
What About Protein Supplements?
“Protein supplements can be beneficial for those who struggle to meet their protein needs through diet alone, like athletes or individuals with certain dietary restrictions,” says Pallian. Protein supplements can also be a convenient option to help ramp up your protein intake, according to Papanos. Vegans and vegetarians may also struggle to get enough protein, so they may choose to incorporate protein supplements into their routine.
However, Papanos also emphasizes that protein powders should not be used to replace real food in your diet. This is because protein-rich foods also provide a variety of other beneficial nutrients that your body needs beyond protein.
Furthermore, protein powders often contain a long list of ingredients, which may include added sugar, thickeners, artificial flavors and other additives in case those are ingredients you are looking to avoid. For this reason, it’s important to check the ingredients list carefully before buying any supplements. Selecting a product that is tested or certified by a third-party organization can also help ensure the safety of your supplement.
When to Call a Doctor
A protein deficiency can cause several adverse symptoms, some of which can be serious. While it’s almost unheard of in the U.S., signs of a protein deficiency may include:
- Brittle hair or nails
- Mood changes
- Weakness
- Hunger
- Decreased immune function
- Difficulty concentrating
- Muscle weakness
- Bone problems, including stress fractures
If you suspect that you might not be eating enough protein each day, consider consulting a registered dietitian. They can provide personalized guidance on how much protein you need, along with tips to help you meet your needs.
