Getting enoughproteinis important for the proper functioning of many body systems. Proteins are made up of amino acids—molecules that combine to form proteins. The body can make some amino acids, but others we can only get through food (called essential amino acids).
In particular, children, adolescents, and pregnant people need protein for growth. It’s recommended that people get protein from a variety of animal andplant sources, including beans, lentils, eggs, lean meats, poultry, nuts, seeds,seafood,soy products, anddairy products.
Registered dietitianBrittany Rogersadvises that consuming a protein source with each meal can help meet daily requirements. She notes, “Protein-containing foods can also help you feel more full.” Here is a list of 18 foods that are good sources of protein.
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Chicken Breast
The breast of chicken, sometimes referred to as the white meat, is low in fat. A 3.5-ounce serving of cooked, skinless chicken breast contains 31 grams of protein. Chicken also contains B vitamins and minerals such as zinc, selenium, and potassium.
Healthy ways to prepare chicken include broiling, baking, roasting, and poaching.
Turkey Breast
Like chicken breast, the breast meat is the leanest part of the turkey. A 3.5-ounce serving of turkey breast from a whole turkey contains 30 grams of protein and the same B vitamins and minerals found in chicken breast.
However, since purchasing a whole turkey to roast at home isn’t feasible during many months of the year, turkey breast can also be purchased in a deli. Some deli-sliced turkey breast is cut from a whole roasted turkey breast, but if it’s packaged deli turkey breast, a 3.5-ounce serving will provide 22 grams of protein.
Lean Meats
Lean cuts of meat are good sources of protein and are considered heart-healthy when they are lower in saturated fat. Examples of lean meats and their protein content for a 3.5-ounce serving include:
Fish
All types of fish are an excellent source of protein and are considered a heart-healthy choice. The Dietary Guidelines for Americans recommend a weekly intake of at least 8 ounces for adults, 8 to 12 ounces for pregnant and breastfeeding people, and two age-appropriate servings per week for children.
Examples of the protein content of 3.5-ounce servings of fish include:
Shellfish
There are two groups of shellfish: crustaceans (such as shrimp, prawns, crab, and lobster) and mollusks (such as clams, mussels, oysters, scallops, octopus, squid, abalone, and snail). Shellfish are a good source of protein, vitamin B12, and zinc.
Examples of the protein content of 3.5-ounce servings of cooked shellfish include:
It’s important to note that shellfish allergies are the most common food allergies in adults and among the most common food allergies in children. Avoiding this protein source is essential for people with a shellfish allergy because symptoms can vary from mild to severe.
Lentils
In addition to protein, lentils are rich in many nutrients, such as B vitamins, iron, magnesium, potassium, and zinc. Each cup of cooked lentils contains 18 grams of protein. They are also an excellent source of fiber, providing almost 16 grams in a 1-cup serving—more than half of the recommended daily intake of fiber.
Lentils can be served as a side dish or main entree, or added to soups and salads.
Beans
Beansare an inexpensiveprotein sourcethat are also high in fiber and have many potential health benefits, including:
One-half cup of cooked beans (such as black, pinto, kidney, or garbanzo) has 6 to 7 grams of protein.
Cottage Cheese
Cottage cheeseis another good source of protein, while also providing nutrients such as calcium, phosphorus, selenium, and B vitamins. A 1/2 cup serving provides 14 grams of protein.Check the nutrition label to choose a low-fat, low-sodium version.
There are several ways to enjoy cottage cheese, including:
Greek Yogurt
Read the nutrition label to find options that are low in added sugars.
Milk
A cup (8 ounces) ofcow’s milkprovides8 grams of proteinand 13 essential nutrients including calcium, vitamin D, vitamin A, vitamin B12, zinc, selenium, and potassium.Milk contains the same amount of protein and nutrients regardless of the fat content (whole, 2%, 1%, or nonfat).
Milk is a quick and easy way to add some protein to a snack or meal. You can drink a glass of milk with a meal or snack or add it to a smoothie to boost the total protein you consume. If you have lactose intolerance, look for brands that are lactose-free.
Eggs
One large egg provides 6 grams of protein.Most of the protein is in the egg white, but the yolk contains valuable vitamins, minerals, and antioxidants. You can prepare eggs for any meal or enjoy hard-boiled eggs as a snack between meals or after a workout.
If you’re concerned about cholesterol, you can combine one whole egg with two large egg whites to double the protein without increasing the cholesterol content.
Tofu
You can buy tofu that has already been marinated and baked or you can prepare it yourself in a variety of ways, including baking, stir-frying, or grilling.
Tempeh
Tempehis a plant-based protein made fromwhole soybeansthat are cooked, fermented, and molded into a block. A 3.5-ounce serving of tempeh contains 20 grams of protein. Tempeh also contains fiber from the whole soybeans and nutrients, such as calcium, phosphorus, potassium, and more.
Like tofu, tempeh contains isoflavones along with other compounds associated with health benefits, such as:
Edamame
Edamameare immature green soybeans that are harvested before they have ripened or hardened. A 1/2 cup serving of cooked edamame contains 6.5 grams of protein. Like other beans, they’re a good source of fiber and offer the same health benefits that other soy foods provide.
Edamame can be eaten alone as a snack or added to a variety of dishes such as green salads, rice, quinoa, cous cous, pasta salad, soups, and stir-fried vegetables.
Soy Nuts
Soy nuts can be substituted for other nuts as a snack or added to trail mix, oatmeal, salads, or stir-fried vegetables.
Soy Milk
Nuts
Keep in mind how much protein is in each portion. Nuts have high protein levels but also have more calories per serving size. They are often eaten in smaller portion sizes. They might makegood snackson their own or when paired with other foods.
Examples of nuts and their protein content include:
Seeds
Like nuts, seeds are usually consumed in smaller portions and have more calories per serving size. Adding them to other foods can help boost the protein content of your snack or side dish.
Examples of seeds and their protein content include:
Limiting Protein Sources Higher in Saturated Fat
The Dietary Guidelines for Americans recommend that the amount of saturated fat in the diet be less than 10% of daily calories.
For people who need tolower their cholesterol levels, the American Heart Association recommends saturated fat intake should be less than 6% of total calories.This is a maximum of 11 to 13 grams of saturated fat on a 2,000-calorie-a-day eating plan. To stay within these limits, choosing protein sources that are lower in saturated fat is important.
Protein foods that are higher in saturated fat include:
How to Get More Healthy Protein
Most Americans get enough total protein in their diet. However, a group that may be falling short of their protein needs is adults (especially women) over age 70.
Varying protein sources can provide other needed nutrients. Up to 90% of Americans don’t get enough of their protein intake from seafood sources, which are recommended because they containomega-3 fatty acids.Many also don’t get enough protein from nuts, seeds, and soy, which provide fiber.
Proteins that are often mixed with other foods higher in sodium and saturated fat are another concern. Replacingprocessed meatsand meat having higher fat content with seafood may help increase the variety of protein consumed.
The U.S. Department of Agriculture (USDA) recommends these food and snack choices to get more protein in your diet:
Protein Needs of AthletesAthletes have increased protein needs that are at least twice the recommended amount for their age and gender. A protein intake of 100 g a day is sometimes recommended for athletes.The International Society of Sports Nutrition recommends that 1.4 to 2.0 g of protein per kilogram (kg) of body weight may be enough for most people who exercise. For elite athletes or bodybuilders, 2.3 to 3.1 g of protein per kg of body weight may be needed.
Protein Needs of Athletes
Athletes have increased protein needs that are at least twice the recommended amount for their age and gender. A protein intake of 100 g a day is sometimes recommended for athletes.The International Society of Sports Nutrition recommends that 1.4 to 2.0 g of protein per kilogram (kg) of body weight may be enough for most people who exercise. For elite athletes or bodybuilders, 2.3 to 3.1 g of protein per kg of body weight may be needed.
Athletes have increased protein needs that are at least twice the recommended amount for their age and gender. A protein intake of 100 g a day is sometimes recommended for athletes.
The International Society of Sports Nutrition recommends that 1.4 to 2.0 g of protein per kilogram (kg) of body weight may be enough for most people who exercise. For elite athletes or bodybuilders, 2.3 to 3.1 g of protein per kg of body weight may be needed.
Grocery Store Inspiration: High-Protein Foods and Snacks
The sheer number of choices of foods available at the grocery store can lead to overwhelm. Rogers offers these tips to help focus when heading out to food shop:
Learning about protein sources and getting creative in the kitchen are also important. Substitutions or adding protein to a favorite food, for example, could add protein from varied sources.
“I like making a tofu scramble as an alternative to an egg scramble, or blending tofu into a tasty soup, such as butternut squash, to add in more protein,” Rogers said.
How Much Protein Do You Need?
Theamount of recommended proteinneeded each day is different based on age, sex, activity level, and life stage.
(Note that terms for sex or gender from the cited source are used.)
Pregnant People and Protein
People who are pregnant have greater protein needs. It’s recommended that pregnant people increase their protein intake to about 60 g a day. This equals 20% to 25% of thecalories eaten in a day.
Too Much Protein?A higher protein intake may pose risks to people with certain health conditions. If you’re interested in a high-protein diet, check with a healthcare provider first. For instance, high protein levels could worsenexisting kidney disease. “Ask your healthcare provider whether you have any specific protein restrictions,” Rogers advises.
Too Much Protein?
A higher protein intake may pose risks to people with certain health conditions. If you’re interested in a high-protein diet, check with a healthcare provider first. For instance, high protein levels could worsenexisting kidney disease. “Ask your healthcare provider whether you have any specific protein restrictions,” Rogers advises.
Summary
Most people are getting enough protein in their diet. However, protein sources should be varied and many people are not getting enough protein from seafood sources. Adding a protein source to every meal and snack can help in consuming enough protein and in feeling more full after a meal.
Pregnant people and athletes may need more protein, and people over the age of 70 should pay close attention to how much protein they consume to ensure they are getting enough.
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24 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Medline Plus.Amino acids.Tessari P, Lante A, Mosca G.Essential amino acids: master regulators of nutrition and environmental footprint?Sci Rep.2016;6:26074. doi:10.1038/srep26074.U.S. Department of Agriculture FoodData Central.Chicken, broilers or fryers, breast, meat only, cooked, roasted.U.S. Department of Agriculture FoodData Central.Turkey, whole, breast, meat only, cooked, roasted.U.S. Department of Agriculture FoodData Central.Turkey breast, low salt, prepackaged or deli, luncheon meat.U.S. Department of Agriculture.FoodData Central.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Harvard Medical School.Why eat lower on the seafood chain?Food Allergy Research and Education.Shellfish allergy.U.S. Department of Agriculture FoodData Central.Lentils, mature seeds, cooked, boiled, without salt.Mullins AP, Arjmandi BH.Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases. Nutrients. 2021 Feb 5;13(2):519. doi: 10.3390/nu13020519U.S. Department of Agriculture FoodData Central.Cheese, cottage, lowfat, 1% milkfat.U.S. Department of Agriculture FoodData Central.Yogurt, Greek, plain, lowfat.U.S. Department of Agriculture FoodData Central.Milk, nonfat, fluid, with added vitamin A and vitamin D.U.S. Department of Agriculture.Eggs, Grade A, Large, egg whole.American Heart Association.Clearing up questions on whether tofu is healthy.Teoh SQ, Chin NL, Chong CW, et al.A review on health benefits and processing of tempeh with outlines on its functional microbes. Future Foods. 2024;9:100330. doi: 10.1016/j.fufo.2024.100330U.S. Department of Agriculture FoodData Central.Soybeans, mature seeds, dry roasted.U.S. Department of Agriculture FoodData Central.Soy milk, unsweetened, plain, shelf-stable.The American Heart Association.The Skinny on Fats. 2023.Department of Agriculture.Consumers missing out on seafood benefits.Department of Agriculture.Vary your protein routine.Jäger R, Kerksick CM, Campbell BI, et al.International Society of Sports Nutrition Position Stand: protein and exercise.J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8University of California San Francisco.Eating right before and during pregnancy.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Medline Plus.Amino acids.Tessari P, Lante A, Mosca G.Essential amino acids: master regulators of nutrition and environmental footprint?Sci Rep.2016;6:26074. doi:10.1038/srep26074.U.S. Department of Agriculture FoodData Central.Chicken, broilers or fryers, breast, meat only, cooked, roasted.U.S. Department of Agriculture FoodData Central.Turkey, whole, breast, meat only, cooked, roasted.U.S. Department of Agriculture FoodData Central.Turkey breast, low salt, prepackaged or deli, luncheon meat.U.S. Department of Agriculture.FoodData Central.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Harvard Medical School.Why eat lower on the seafood chain?Food Allergy Research and Education.Shellfish allergy.U.S. Department of Agriculture FoodData Central.Lentils, mature seeds, cooked, boiled, without salt.Mullins AP, Arjmandi BH.Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases. Nutrients. 2021 Feb 5;13(2):519. doi: 10.3390/nu13020519U.S. Department of Agriculture FoodData Central.Cheese, cottage, lowfat, 1% milkfat.U.S. Department of Agriculture FoodData Central.Yogurt, Greek, plain, lowfat.U.S. Department of Agriculture FoodData Central.Milk, nonfat, fluid, with added vitamin A and vitamin D.U.S. Department of Agriculture.Eggs, Grade A, Large, egg whole.American Heart Association.Clearing up questions on whether tofu is healthy.Teoh SQ, Chin NL, Chong CW, et al.A review on health benefits and processing of tempeh with outlines on its functional microbes. Future Foods. 2024;9:100330. doi: 10.1016/j.fufo.2024.100330U.S. Department of Agriculture FoodData Central.Soybeans, mature seeds, dry roasted.U.S. Department of Agriculture FoodData Central.Soy milk, unsweetened, plain, shelf-stable.The American Heart Association.The Skinny on Fats. 2023.Department of Agriculture.Consumers missing out on seafood benefits.Department of Agriculture.Vary your protein routine.Jäger R, Kerksick CM, Campbell BI, et al.International Society of Sports Nutrition Position Stand: protein and exercise.J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8University of California San Francisco.Eating right before and during pregnancy.
Medline Plus.Amino acids.
Tessari P, Lante A, Mosca G.Essential amino acids: master regulators of nutrition and environmental footprint?Sci Rep.2016;6:26074. doi:10.1038/srep26074.
U.S. Department of Agriculture FoodData Central.Chicken, broilers or fryers, breast, meat only, cooked, roasted.
U.S. Department of Agriculture FoodData Central.Turkey, whole, breast, meat only, cooked, roasted.
U.S. Department of Agriculture FoodData Central.Turkey breast, low salt, prepackaged or deli, luncheon meat.
U.S. Department of Agriculture.FoodData Central.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Harvard Medical School.Why eat lower on the seafood chain?
Food Allergy Research and Education.Shellfish allergy.
U.S. Department of Agriculture FoodData Central.Lentils, mature seeds, cooked, boiled, without salt.
Mullins AP, Arjmandi BH.Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases. Nutrients. 2021 Feb 5;13(2):519. doi: 10.3390/nu13020519
U.S. Department of Agriculture FoodData Central.Cheese, cottage, lowfat, 1% milkfat.
U.S. Department of Agriculture FoodData Central.Yogurt, Greek, plain, lowfat.
U.S. Department of Agriculture FoodData Central.Milk, nonfat, fluid, with added vitamin A and vitamin D.
U.S. Department of Agriculture.Eggs, Grade A, Large, egg whole.
American Heart Association.Clearing up questions on whether tofu is healthy.
Teoh SQ, Chin NL, Chong CW, et al.A review on health benefits and processing of tempeh with outlines on its functional microbes. Future Foods. 2024;9:100330. doi: 10.1016/j.fufo.2024.100330
U.S. Department of Agriculture FoodData Central.Soybeans, mature seeds, dry roasted.
U.S. Department of Agriculture FoodData Central.Soy milk, unsweetened, plain, shelf-stable.
The American Heart Association.The Skinny on Fats. 2023.
Department of Agriculture.Consumers missing out on seafood benefits.
Department of Agriculture.Vary your protein routine.
Jäger R, Kerksick CM, Campbell BI, et al.International Society of Sports Nutrition Position Stand: protein and exercise.J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8
University of California San Francisco.Eating right before and during pregnancy.
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