12 High Protein Food Sources For Maintaining A Rich Diet

Proteins are vital for catalyzing metabolic reactions, DNA replication, responding to various stimuli, and even in transporting molecules. The composition of proteins differs depending on the sequence of amino acids which is determined by the gene function.

However, it is the function of proteins that makes all the difference which is why medical professionals recommend a high protein diet. Proteins are responsible for vital cellular functions that contribute to the growth and maintenance of cell structure.

Some of the known benefits of protein include:

  • Helping you lose weight
  • Gain muscle mass
  • Increase your strength

Here is a list of high protein foods and food sources:

  • Eggs
    One of the must-have sources of protein which also forms part of your daily breakfast routine are eggs. One large egg normally contains 6 grams of protein and other vitamins, minerals, healthy fats, antioxidants, and nutrients. Whole eggs are a better high protein food compared to normal eggs.
  • Peanuts
    Studies have shown that in addition to being protein-rich, peanuts also help you to lose weight. One ounce of peanuts normally contains 7 grams of protein along with high fiber and magnesium. You can have peanuts roasted, boiled or even raw. They are a versatile source of protein among high protein foods.
  • Almonds
    Among popular tree nuts you can consume, almonds are also an excellent source of protein with 6 grams per 1 ounce serving. There is a limit to how many almonds you can have in a day unlike peanuts, but a handful will do just fine to maintain the high protein food limit. Almonds are also rich in fiber, nutrients, vitamin E, Magnesium, and manganese.
  • Lentils
    This is a type of legume which is another protein-rich alternative for people who are allergic to different types of nuts. One cup (200 grams approx.) of lentils contains 18 grams of protein and is considered among the best plant-based high protein food sources for maintaining a vegetarian diet. Soybeans, chickpeas, and kidney beans are popular alternatives when it comes to legumes.
  • Shrimp
    For non vegetarians who are also seafood lovers, shrimp is an excellent option for a high protein food source. A mere 3-ounce serving contains 18 grams of protein and is loaded with omega-3 fatty acids and contains a total of only 84 calories.
  • Chicken breast
    One roasted chicken breast contains 53 grams of protein. Chicken breasts are very easy to cook and taste delicious. Diced chicken breasts can also be incorporated into salads making it a healthy yet protein-rich option among other meat rich substitutes.
  • Fish
    Seafood has an array of protein-rich food sources, with varying levels depending on the type of fish. Salmon among the options has 19 grams of protein per 3 ounces serving. Fish is also rich in omega-3 fatty acids.
  • Oats
    This healthy grain option is loaded with fibers, vitamin B1, manganese, and magnesium. Half a cup of oats has 13 grams of protein with 303 calories. Oats also helps control cholesterol levels by absorbing excess fats in your body while simultaneously ensuring a high protein content in your daily routine.
  • Turkey breast
    Chicken breasts are the obvious option for protein when it comes to poultry products. However, turkey breasts have more protein with 24 grams per 3 ounces serving. Turkey breast also is low in fat and calories making it an interesting choice for a protein-rich diet.
  • Dairy products
    Cottage cheese and milk are excellent sources of protein, which can be consumed without any elaborate preparation. Cottage cheese is also low in fats and calories but loaded with 27 grams of protein per 200 grams of cheese. Milk may not contain as much protein compared to cottage cheese with just over 8 grams of protein for one glass but is rich in calcium, phosphorus, and vitamin B2.
  • Tuna
    One of the richest sources of protein for fish and seafood lovers, tuna has a whopping 39 grams of protein per 150 grams of tuna. Tuna is low in both fat and calories making it a good option for people who don’t want to gain weight but need protein to gain muscle mass and bone density.
  • Beef
    Leaner cuts of beef have 22 grams of protein per 3 ounces of serving, making it a good alternative for managing a low carb diet. Lean beef is also low in fat and rich in iron, vitamin B12 among various nutrients.

Broccoli, greek yogurt, quinoa, Ezekiel bread, and pumpkin seeds are also additional high protein food sources with a limited quantity per serving.