11 Top Protein Food Sources You Should Be Eating Now

Contributing post

Multiple studies show the benefits of a protein-rich diet, from weight loss, muscle mass, muscle strength, improves bone density, etc. Also, people looking to change diet and lifestyle, a protein-rich diet is proven to be extremely helpful. 

It reduces appetite and hunger levels, curbs cravings, and lowers body fat. These also help your body fights diabetes, lowers blood pressure, boost metabolism, improves and keeps the immune system functioning properly, and more.

Why and How Protein Benefits Your Body

The recommended daily intake (RDI) for protein is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound of body weight). However, many experts suggest that people increase their protein intake to get the optimal benefits of protein.

This is true especially for those who exercise regularly. However, it is important to know that not all protein sources are made equal. Processed foods such as luncheon meat may have come with a good level of protein. 

They’re usually packed with salt, which is not good for the body. Also, certain substances are included in processed meat that can lead to a higher risk of cancer. Thus, your best bet is to consume whole food, such as chicken, fish, beans, dairy products, nuts, and seeds, etc. 

 (Image Source: Pexels)

1. Eggs

Eggs are still among the healthiest food in the world. They’re packed with vitamins, minerals, and healthy fat. Aside from that, they’re loaded with antioxidants and nutrients for the brain.

2. Almonds

Almonds are popular snacks for weight-conscious individuals, and for a good reason, as they come with a lot of important nutrients such as protein, fiber, Vitamin E, fat (mostly monounsaturated fats or healthy fats), magnesium, manganese, Vitamin B12, and more.

For the protein, almonds contain 13% of its calories or 6 grams per ounce (28g) for only 161 calories. A few other good alternatives to almonds are cashews and pistachios.

3. Oats

Oats are one of the healthiest grains on the planet. They are loaded with vitamins and minerals, namely manganese, phosphorus, magnesium, Vitamin B1, Iron, Zinc, and of course, protein.

The protein content of oats is 15% calories; a cup of oats contains 13 grams of protein for 303 calories.

4. Chicken Breast

This is probably the most common protein source for athletes and bodybuilders and good reason. They’re versatile, easy to cook and tastes good. Chicken (without skin) is packed with protein.

A chicken breast’s protein content is 80% of the calories. One piece of roasted chicken (minus the skin) has 53 grams of protein for just 284 calories.

5. Greek Yogurt

Greek yogurt is one of the most popular snacks on this list, as it’s not only healthy, it’s also delicious. The creamy thick texture of this snack packs a high level of nutrients, such as calcium and protein.

Non-Fat Greek yogurt has 48% of protein its calories. A 170 gram (6 ounces) of Greek yogurt contains 17 grams of protein, for only 100 calories. Other similar options include kefir (40%) and full-fat yogurt.

6. Cottage Cheese

Unlike other types of cheese, cottage cheese is low in both calories and fat. However, it comes loaded with essential vitamins and minerals. Some of which are Vitamin B2 and B12, phosphorus, selenium, calcium, of course, protein, and more. It is extremely helpful in preventing blood sugar malfunction too. 

Also, it has 59% protein content in its calories; a cup (226 grams) of cottage cheese has only 2% fat, a whopping 27 grams of protein, only 194 calories. Other types of cheese with a good amount of protein include cheddar (26%), mozzarella (29%), Swiss cheese (30%), and parmesan cheese (38%).

Whole eggs contain a high level of protein; the yolk comes with macronutrients, while the egg white is almost pure protein. One whole egg’s protein content is 35% calories, with 6 grams of protein for only 78 calories.

Of course, you can always add whey protein powder supplements to make sure you get enough amount of protein in your diet. So what are the best sources of protein out there? Here are 11 of them.

7. Lean Beef

Apart from being delicious, lean beef is also high protein. It also comes loaded with important nutrients such as bioavailable iron, Vitamin B12, Vitamin D, zinc, phosphorus, magnesium, potassium, and more.

53% of calories in beef are protein, while a 3 ounce (85 grams) serving-size of cooked beef has 22 grams of protein with only 10% fat and only 184 calories. For people in a low-carb diet, you can eat delicious fatty beef cuts instead of lean beef.

8. Milk

Though milk is delicious, nutritious, and easily accessible, a large percentage of the world’s population is lactose intolerant. However, if you have no problem drinking milk, then it can be a great source of quality protein for you.

Milk contains almost every single nutrient needed for the human body, including calcium, magnesium, zinc, Vitamin B12, and of course, protein. It has 21% of the calories of protein content. A cup of milk has 8 grams of protein for only 149 calories.

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9. Quinoa

Superfood like quinoa should be in anyone’s list of protein food. This gluten-free seed/grain is packed with high levels of nutrients, vitamins, minerals, and antioxidants.

Quinoa contains a long list of nutrients, including protein, fiber, magnesium, manganese, copper, iron, phosphorus, folate, potassium, zinc, and small levels of Vitamin B3, Vitamin E, and calcium.

15% of its calories are protein; a cup of cooked quinoa (around 185 grams) contains 8 grams of protein for only 222 calories. You can find recipe ideas for quinoa here. 

10. Tuna

Tuna is one of the more popular protein choices, as it is delicious, and versatile to prepare. It’s also low in calories and fat. Tuna is also rich in selenium, Vitamin B3, B6, B12, D, potassium, phosphorus, choline, iodine, etc. 

Like most fish, it is also rich in omega-3 fatty acids, which is important for cardiovascular health. The protein content of the tune is 94% calories. Canned tuna (in water, 154g) contains 39g of protein for just 179 calories.

11. Whey Protein Supplements

Hard-pressed to shop, find, and prepare for the food mentioned above? If yes, then your best next option is to complement your diet whey protein supplements. Whey protein supplements provide a convenient way to get high-quality protein in your daily diet. 

The best thing about these supplements is that they come in different types to fit your needs (i.e. concentrate, isolate, hydrostatic). There are also plant-based whey protein supplements for vegans and vegetarians. Whey protein also comes in a wide variety of delicious flavors. 

There are also unflavored options that you can add to your favorite snacks or drinks. Depending on the type and brand, protein contents of whey protein supplements can have as much as 90% of calories and vary from 20 to 50 grams of protein per serving.

Other Protein Sources

If you are looking for more options to supplement protein in your diet, you can also consider buying protein powder. There are plenty available in the market or online these days to make it easier to meet your daily protein requirements. You can find unflavored options, too, if you simply want to get the nutritional value from the drink. 

For more fitness inspiration and barre workouts visit Nadia Murdock Fit on Instagram @NadiaMurdock and the NMFIT Blog!