Key takeaways

  • Protein is essential for cell structure, immune function, and hormone synthesis, and eating enough protein can help keep you feeling full and satisfied.
  • High protein foods include chicken and turkey breast, cottage cheese, Greek yogurt, lean beef, fish, and eggs.
  • Many plant-based foods are also rich in protein, such as seitan, protein powders, and soy products, like tofu and tempeh. Other plant-based options to help boost protein intake include lentils, chickpeas, black beans, quinoa, amaranth, and pumpkin seeds.

Proteins are a large category of molecules that support cell structure, immune function, movement, chemical reactions, hormone synthesis, and more. They’re all made up of tiny building blocks called amino acids. Nine of these are essential — meaning your body needs them but can’t make them on its own, so you need to get them in your diet.

Not only is protein essential for your health, but consuming it can help you feel full. In turn, this can help you maintain a healthy body weight.

The Dietary Guidelines for Americans, 2025–2030 recommends getting 1.2 to 1.6 grams (g), or 0.042 to 0.056 ounces (oz) of protein per kilogram (kg) of your body weight every day. However, nutritional needs vary per person, especially if you have a health condition, so check with a doctor or registered dietitian for advice.

Here are 16 delicious foods that are moderate to high in protein.

This article is Day 2 of Healthline’s 7-Day “Gut Check” Protein Balance Challenge. Follow along to discover simple ways to increase your daily protein intake and improve your gut health.

Missed a day? Catch up with Day 1: How Much Protein Do You Need? or continue on to Day 3: Plant-Based Protein Sources.

Whole eggs are a good source of protein that’s easy to absorb, and they’re also an excellent source of vitamins, minerals, healthy fats, and antioxidants.

Remember that egg whites are almost pure protein, but eating whole eggs with the yolk provides extra protein and many more nutrients, including vitamins, minerals, antioxidants, and healthy fats.

Protein content

One boiled or poached large egg (50 g) provides about 6.3 g of protein.

Chicken breast can be an excellent choice if you’re trying to increase your protein intake. Experts consider many forms of chicken, such as chicken breast, minimally processed chicken, and chicken without the skin, to be lean protein sources.

Lean protein foods are those in which protein makes up a higher proportion of the food’s nutritional value. They contain a decent serving of protein while being relatively low in fat and calories, meaning you get more protein for fewer calories. This can be useful for some people trying to maintain a moderate weight or limit their fat intake.

In addition to protein, chicken provides a variety of B vitamins, plus minerals like zinc and selenium.

Protein content

One-half of a broiled or roasted chicken breast (around 86 g) provides 26.7 g of protein.

Cottage cheese contains a moderate amount of protein while also being relatively low in fat and low in calories, making it leaner than other cheeses.

It’s also rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.

Protein content

Four ounces (113 g) of 1% fat cottage cheese provides around 14 g of protein.

Other cheeses with moderate protein levels include Parmesan, Pecorino Romano, and Emmental/Swiss cheese — though these may not be as lean as cottage cheese. Many food manufacturers now also make high protein cheese, which boosts the natural protein content of cheese while keeping it lower in fat.

Greek yogurt, also called strained yogurt, is a very thick type of yogurt high in protein.

It has a creamy texture and is a good source of many nutrients like calcium, vitamin B12, vitamin A, selenium, and zinc.

Protein content

One 7-ounce (200-g) serving provides around 19.9 g.

Yogurt products that are moderate in protein include unsweetened low fat yogurt, which provides 11.9 g of protein per 8-oz (227-g) container, and kefir, which provides 9.21 g of protein per 1 cup (243 milliliters).

Looking to boost your protein intake in an easy, organized way?

It can be hard to keep up with nutritional goals when you’re busy, tired, or need flexibility. Meal prepping by making extra portions can help you always have meals that meet your needs ready to go.

Find out which meal-prep containers nutrition experts consider the best.

Tofu is a bean curd made from soy milk, while tempeh is made from fermenting whole soybeans. Both are relatively low in calories while being rich in plant-based protein, making them great lean protein options.

They can provide a decent amount of antioxidants and minerals, including manganese, phosphorus, and iron. Tofu is also rich in calcium, while tempeh offers extra potassium and fiber.

Protein content

A 5.3-oz (150 g) serving of steamed tofu can offer around 12 g of protein.

The same serving size of cooked tempeh can offer around 15 g of protein.

Lentils are a rich source of plant-based protein, making them an excellent choice if you follow a vegetarian or vegan diet.

Plus, they’re loaded with other nutrients, too, including folate, magnesium, potassium, iron, copper, and manganese. Legumes, including lentils and beans, are also excellent sources of fiber.

Studies show that people who regularly consume legumes have a lower risk of developing health conditions such as cardiovascular disease, fatty liver disease, and possibly some types of cancer.

Protein content

About half a cup (100 g) of cooked lentils provides 9.02 g of protein.

Other high-protein legumes include:

  • Black beans: 8.86 g of protein per 100 g cooked
  • Soybeans: 8.47 g of protein per 100 g cooked
  • Chickpeas: 7.05 g of protein per 100 g cooked

Lupin beans are also very rich in protein — more than other legumes and some meats — but there are limited sources that confirm their protein content once cooked.

Lean beef is a rich source of protein. It’s also high in bioavailable iron, zinc, selenium, and vitamins B12 and B6.

Red meat can be a part of a healthy diet, but it’s best to moderate your intake. Consuming high amounts of red meat has been linked to a higher risk of developing certain health conditions, including colorectal cancer.

Try limiting red meat and eating plant-based protein, fish, and poultry more frequently.

Protein content

A 3-ounce (85-g) serving of lean beef provides around 24.6 g of protein.

Fish is an excellent source of protein and provides several important vitamins and minerals, like iodine, selenium, and vitamin B12.

For extra health benefits, try to choose oily or fatty fish, such as salmon, mackerel, trout, and herring. These are rich in unsaturated, omega-3 fats, which have powerful benefits for your overall health, including supporting heart health.

People who include a lot of oily fish in their diet tend to have a lower risk of health conditions like heart disease and type 2 diabetes.

Protein content

All types of fish are high in protein.

For example, a 3-ounce (85 g) serving of pink salmon provides around 21 g of protein, while a 3-ounce (85 g) serving of cod provides around 19 g of protein.

Almonds are a nutritious tree nut rich in essential nutrients like fiber, vitamin E, manganese, and magnesium. They’re also a moderate source of plant-based protein, so they are great for layering into your daily diet to boost your overall protein intake.

Eating almonds may benefit your health in several ways, including by improving heart disease risk factors such as high LDL (bad) cholesterol, high blood pressure, chronic inflammation, and high blood sugar.

Protein content

One ounce (28.35 g) of almonds, or around 23 whole kernels, provides about 6 g of protein.

Quinoa is a whole grain rich in protein and nutrients like fiber, folate, copper, iron, and zinc.

It is often referred to as a complete protein because it contains all nine essential amino acids that your body can’t make on its own. However, it doesn’t contain sufficient amounts of certain amino acids, like leucine, so make sure to include it as part of a varied diet.

Protein content

One cup (185 g) of cooked quinoa provides around 8 g of protein.

Other whole grains that are rich in protein include amaranth, khorasan wheat, and teff.

Learn more: Ancient grains: Health benefits, nutritional profiles, and where to find them

When you’re pressed for time and unable to prepare a meal, protein powder can come in handy.

You can easily add protein powders made from whey or plant-based sources like pea, soy, and rice to shakes, smoothies, energy balls, yogurt, and more to boost protein and fullness.

Protein content

Whey protein powder provides about 16.6 g of protein per 28.6 g scoop, while pea protein provides 15 g of protein per 20 g scoop.

Note that the protein content per scoop differs between products, even when the serving size is the same.

Wanting to try out some new protein supplements?

Protein powders and other protein supplements can be a really convenient way to boost your overall protein intake, with many formulations and products available.

Read our reviews of the best protein powders in 2026, tested by us, and chosen by dietitians.

Ezekiel bread is different from most other breads. It’s made of organic and sprouted whole grains and legumes, such as millet, barley, spelt, wheat, soybeans, and lentils.

Compared with other breads, like white bread, Ezekiel bread is high in protein, fiber, and various important nutrients.

Protein content

One slice (50 g) of Ezekiel bread provides 6 g of protein (36).

However, remember that the exact nutritional content of Ezekiel bread will vary between products.

Pumpkin seeds are a great source of minerals like iron, phosphorus, magnesium, and zinc. Plus, they’re loaded with plant-based protein and fiber.

Try adding pumpkin seeds to salads, baked goods, oatmeal, or yogurt, or mix them with unsweetened dried fruit and almonds for a convenient snack.

Protein content

A 1/4 cup (29.5 g) of pumpkin seeds provides about 8.8 g of protein.

Other moderate-protein seeds include sunflower seeds, which provide 7.25 g per 1/4 cup (35 g), and flax seeds, which provide 7.5 g per 1/4 cup (42 g).

Turkey breast without the skin consists mostly of protein, with very little fat and few calories. It also contains several vitamins and minerals, including selenium, zinc, and vitamins B12 and B6.

Protein content

A 3-ounce (85-g) serving of turkey provides around 25.6 g of protein.

Shellfish, including shrimp, oysters, clams, and scallops are excellent sources of protein.

What’s more, shellfish contain healthy unsaturated fats and a number of vitamins and minerals, including selenium, zinc, vitamin B12.

Protein content

A 3-ounce (85-g) serving of cooked clams provides about 21.8 g of protein, while the same serving of shrimp provides about 20.4 g of protein.

Peanuts and peanut butter are packed with nutrients like protein, folate, magnesium, and vitamin E.

Studies suggest that adding peanut butter to a high carb meal may help reduce blood sugar spikes after the meal.

For extra health benefits, including leaner protein, choose minimally processed peanut products — like unsalted and unsweetened whole peanuts and peanut butter made with whole peanuts and vegetable oils, without added sugar.

Protein content

A 1-oz (28.35-g) serving of peanuts provides around 7.31 g of protein, while a 2-tablespoon (32-g) serving of smooth peanut butter can provide 7.2 g of protein.

Dairy milk contains a little of many nutrients that your body needs. It’s pretty rich in protein, and high in vitamins and minerals, like calcium, phosphorus, and riboflavin (vitamin B2).

However, many people with lactose intolerance can’t tolerate milk and other dairy products, and they avoid many dairy-containing foods.

Protein content

One cup (246 ml) of 1% fat dairy milk provides 8.32 g of protein.

Seitan is made from gluten taken from wheat flour and is often used as a meat substitute due to its high protein content and fibrous texture, while being completely plant-based.

It is also relatively low in calories, making it another lean protein source. Seitan is also a decent source of selenium.

Protein content

One 3.5-oz (100 g) serving of seitan may offer around 17.9 g of protein.

Foods that are highest in protein typically include lean meat, poultry, and seafood. But foods like eggs, soy products, seitan, and legumes are also rich sources of protein.

You can reach 100g or more of protein per day by choosing protein-rich foods with each meal. Examples include Greek yogurt, tofu, seitan, chicken breast, and fish fillets. Plant-based sources that can help you reach your goal include peanuts and beans.

Adding high protein snacks, such as almonds and protein shakes, can also help.

To increase the amount of protein you eat, make sure to include high protein foods, such as lean meat, poultry, seafood, soy products, or eggs, at each meal.

You can also boost the protein content of a meal overall by layering multiple moderate protein sources, such as protein-rich grains, beans, nuts, and seeds.

Eating too much protein can strain the kidneys both in people with and without kidney disease. It can also increase the risk of developing kidney disease.

Getting more than 35% of your daily calories from protein may be too much, but talk with a doctor for tailored advice if you have a health condition or any new symptoms.

Foods that are high in lean protein can help support weight loss by providing essential nutrients and helping you feel fuller longer.

They can also help you build and maintain muscle. Having more muscle can help boost your metabolism, supporting weight loss.

The bottom line

Getting enough protein daily is essential for health.

People’s protein needs vary. However, experts recommend that most people without any significant health conditions consume 1.2 to 1.6 g of protein per kilogram of their body weight per day.

Fortunately, there are many high protein foods to choose from, including animal and plant-based sources.

High protein foods include:

  • chicken and turkey
  • tofu and tempeh
  • seitan
  • red meat
  • shellfish and seafood
  • eggs
  • certain whole grains, like quinoa and amaranth
  • protein powders
  • Greek yogurt