Protein is an essential nutrient that plays a crucial role in building and repairing tissues, supporting immune function, and maintaining overall health. Whether you’re an athlete aiming to build muscle, a vegetarian looking for plant-based options, or simply someone who wants to improve their diet, including enough protein-rich foods is key. But with so many choices available, it can be challenging to know which foods pack the most protein per serving. In this article, we’ll explore the top 10 protein foods, highlighting their protein content and offering tips on how to easily incorporate them into your daily meals. Get ready to power up your nutrition with these delicious and versatile protein sources!
| Protein Food | Protein Content (per typical serving) |
|---|---|
| Chicken Breast | 31g per 100g |
| Eggs | 6g per large egg |
| Paneer (Cottage Cheese) | 18g per 100g |
| Greek Yogurt | 10g per 100g |
| Lentils (Dal) | 9g per 100g cooked |
| Tofu | 8g per 100g |
| Quinoa | 8g per cup cooked |
| Fish (e.g., Salmon) | 22g per 100g |
| Soybeans | 28g per cup cooked |
| Almonds | 6g per 28g (1 ounce) |
1. Chicken Breast
- Calories: 187 kcal per 100 grams
- Protein: 33.4 g
- Carbohydrates: 0.5 g (net carbs)
- Fat: Very low (about 4 g, mostly unsaturated)
Chicken breast is a lean meat, making it an excellent source of high-quality protein with minimal carbohydrates and fat. It contains essential vitamins like B3 (niacin) and B6, which support metabolism and brain health. The low carbohydrate content means it has a negligible effect on blood sugar levels, making it suitable for low-carb diets. Chicken breast is also rich in phosphorus and has moderate cholesterol levels, which should be considered by those monitoring heart health
2. Eggs
- Calories: 72 kcal per large egg (50g)
- Protein: 6 g
- Carbohydrates: 0.4 g
- Fat: 5 g (2 g saturated fat)
Eggs are a complete protein source containing all essential amino acids. They provide a balanced macronutrient profile with moderate fat content, mostly healthy fats. Eggs are rich in vitamins such as B12, D, A, and minerals like selenium and phosphorus. The cholesterol content is relatively high (186 mg per egg), but recent studies suggest dietary cholesterol has a limited effect on blood cholesterol for most people. Eggs also contain choline, important for brain function
3. Paneer (Cottage Cheese)
- Calories: 258 kcal per 100 grams
- Protein: 19 g
- Carbohydrates: 4.9 g (approximate, varies by preparation)
- Fat: 20 g (mostly saturated fat)
Paneer is a dairy product rich in protein and fat, making it calorie-dense. It is an excellent source of calcium, phosphorus, and zinc, which support bone health and immunity. The fat content is higher compared to lean meats, so portion control is important for those monitoring fat intake. Paneer is ideal for vegetarians looking for a substantial protein source and can be used in various Indian dishes
4. Greek Yogurt (Plain, Nonfat)
- Calories: 100 kcal per 170 grams (6 oz)
- Protein: 17.3 g
- Carbohydrates: 6.1 g
- Fat: 0.7 g
Nonfat Greek yogurt is high in protein and low in fat, making it a great choice for muscle building and weight management. It contains probiotics that support gut health and is a good source of calcium, phosphorus, and vitamin B12. The carbohydrate content mainly comes from lactose (milk sugar), so it may affect those with lactose intolerance
5. Lentils (Cooked)
- Calories: 116 kcal per 100 grams
- Protein: 9 g
- Carbohydrates: 20.1 g (including 7.9 g fiber)
- Fat: 0.4 g
Lentils are a plant-based protein source rich in fiber, which aids digestion and promotes satiety. The carbohydrate content is moderate but balanced by high fiber, which helps regulate blood sugar. Lentils also provide folate, iron, manganese, and potassium, making them heart-healthy and beneficial for anemia prevention
6. Tofu (Firm, Raw)
- Calories: 144 kcal per 100 grams
- Protein: 15 g (varies by type)
- Carbohydrates: 1.9 g (mostly net carbs)
- Fat: 8 g (mostly polyunsaturated and monounsaturated fats)
Tofu is a soy-based protein rich in calcium (when prepared with calcium sulfate) and low in carbohydrates. It contains healthy fats and is cholesterol-free, making it a heart-healthy protein option for vegetarians and vegans. Tofu is versatile and absorbs flavors well, suitable for various cuisines
7. Quinoa (Cooked)
- Calories: 120 kcal per 100 grams
- Protein: 4.4 g
- Carbohydrates: 21.3 g (including 2.8 g fiber)
- Fat: 1.9 g
Quinoa is a gluten-free grain and a complete plant protein, containing all nine essential amino acids. It has a moderate glycemic index, making it suitable for blood sugar control. The fiber content supports digestive health, and quinoa also provides iron, magnesium, phosphorus, and antioxidants. It is a great grain alternative for vegetarians and vegans
8. Salmon (Atlantic, Farmed, Cooked)
- Calories: 206 kcal per 100 grams
- Protein: 22 g
- Carbohydrates: 0 g
- Fat: 13 g (including 3 g omega-3 fatty acids)
Salmon is a fatty fish rich in high-quality protein and heart-healthy omega-3 fatty acids, which reduce inflammation and support brain health. It contains no carbohydrates and is a good source of vitamins B3, B6, B12, and D, as well as minerals like selenium and phosphorus. Salmon supports cardiovascular health and cognitive function
9. Soybeans (Cooked, Boiled)
- Calories: 172 kcal per 100 grams
- Protein: 16.6 g
- Carbohydrates: 9.9 g (including 6 g fiber)
- Fat: 9 g
Soybeans are one of the richest plant-based protein sources, containing all essential amino acids. They are also high in fiber and healthy fats. Soybeans provide iron, potassium, and other minerals. Their low glycemic index and high fiber content make them suitable for blood sugar management. Soy protein is beneficial for muscle maintenance and cardiovascular health
10. Almonds
- Calories: 160 kcal per 28 grams (1 ounce)
- Protein: 6 g
- Carbohydrates: 6 g (including 4 g fiber)
- Fat: 14 g (mostly monounsaturated fat)
Almonds are nutrient-dense nuts providing a good amount of plant protein and healthy fats, especially monounsaturated fats that support heart health. They are also rich in vitamin E, magnesium, copper, and manganese. The fiber content aids digestion and satiety. Almonds are a convenient snack that can help with weight management and metabolic health
Summary Table: Macronutrients per 100 grams
| Food | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) | Notes |
|---|---|---|---|---|---|---|
| Chicken Breast | 187 | 33.4 | 0.5 | 0 | ~4 | Lean meat, low carb |
| Eggs | 143 | 12 | 0.8 | 0 | 10 | Complete protein, moderate fat |
| Paneer | 258 | 19 | 5 | 0 | 20 | High fat, rich in calcium |
| Greek Yogurt | 59 | 10.2 | 3.6 | 0 | 0.4 | Probiotic, low fat |
| Lentils | 116 | 9 | 20.1 | 7.9 | 0.4 | High fiber, plant protein |
| Tofu | 144 | 15 | 1.9 | 0 | 8 | Plant protein, calcium-rich |
| Quinoa | 120 | 4.4 | 21.3 | 2.8 | 1.9 | Complete plant protein |
| Salmon | 206 | 22 | 0 | 0 | 13 | Omega-3 rich fatty fish |
| Soybeans | 172 | 16.6 | 9.9 | 6 | 9 | High protein & fiber |
| Almonds | 160 | 6 | 6 | 4 | 14 | Healthy fats, vitamin E |
Conclusion
Choosing a variety of these protein-rich foods can help you meet your daily protein needs while balancing calories, carbohydrates, and fats. Animal proteins like chicken, eggs, salmon, and paneer provide complete proteins with varying fat contents, while plant-based options like lentils, tofu, quinoa, soybeans, and almonds offer fiber and heart-healthy fats. Greek yogurt stands out as a low-fat, high-protein dairy option with probiotics.
Balancing these foods in your diet supports muscle growth, weight management, and overall health. Adjust portion sizes based on your energy needs and dietary goals.
If you want, I can also help create a detailed meal plan or recipes incorporating these foods!
Share
Export
Rewrite
Related
How do calories, carbs, and fats vary across common protein foods like chicken and eggs
What are the detailed nutritional differences between chicken breast, eggs, and paneer
How does fat content in paneer compare to that in eggs and chicken breast
Why is understanding food macronutrients important for balanced meal planning
How can knowing calorie counts help me manage my weight effectively