Protein is a thing that your body needs to do many things, like make and fix muscles, make hormones and enzymes, and keep your immune system strong. Protein can also make you feel full and happy, which may help you control your weight. Some foods that have a lot of protein are:
- Meat: chicken, beef, pork, lamb, bison, and turkey are all foods that come from animals and have a lot of protein. They give you about 20–30 grams (g) of protein for every 3-ounce (oz) piece, depending on the kind and part of meat. You should pick meats that have less fat as much as you can to limit your intake of bad fat and cholesterol.
- Eggs: eggs are a food that has all nine important amino acids that your body cannot make by itself. One big egg gives you about 6 g of protein, mostly from the egg white. Eggs also have a lot of choline, a thing that helps your brain and liver health.
- Fish: fish is another food that has all nine important amino acids and also has a lot of omega-3 fatty acids, which are good for your heart and brain. Some examples of fish that have a lot of protein are salmon, tuna, halibut, sardines, and herring. They give you about 20–30 g of protein for every 3-oz piece. You should try to eat at least two pieces of fish every week, according to the American Heart Association.
- Dairy: dairy products such as milk, cheese, yogurt, and cottage cheese are foods that have a lot of protein and calcium, which is important for your bones and teeth. They also have other things like vitamin D, potassium, and probiotics. One cup (8 oz) of milk gives you about 8 g of protein, one cup (8 oz) of yogurt gives you about 12 g of protein, one oz of cheese gives you about 7 g of protein, and one cup (8 oz) of cottage cheese gives you about 28 g of protein. You should pick dairy products that have less or no fat to limit your intake of bad fat.
- Soy: soy is a food that comes from plants and has a lot of protein. It is a good choice for people who do not eat meat, or people who want to eat less meat. Some examples of soy foods are tofu, tempeh, edamame, soy milk, and soy nuts. They give you about 10–20 g of protein for every serving, depending on the kind and amount of soy food. Soy also has a lot of fiber, iron, and phytoestrogens, which may have some health benefits.
- Legumes: legumes are a group of foods that come from plants and include beans, lentils, peas, and peanuts. They have a lot of protein and fiber, which can help lower your blood fat and blood sugar levels. They also have other things like folate, iron, potassium, and magnesium. One cup of cooked beans or lentils gives you about 15–18 g of protein, one cup of cooked peas gives you about 9 g of protein, and one oz of peanuts gives you about 7 g of protein. Legumes do not have all nine important amino acids, so you should eat them with other protein foods or grains to get all the important amino acids.
- Nuts and seeds: nuts and seeds are foods that have a lot of protein and good fats, which can help lower your risk of heart problems and diabetes. They also have fiber, minerals, and good things that help your cells. Some examples of nuts and seeds that have a lot of protein are almonds, pistachios, cashews, walnuts, sunflower seeds, pumpkin seeds, chia seeds, and hemp seeds. They give you about 5–10 g of protein for every oz, depending on the kind and amount of nuts or seeds. You should eat them not too much, as they also have a lot of calories.
- Quinoa: quinoa is a seed that looks like a grain and has a lot of protein and no gluten. It also has all nine important amino acids, which is rare for plant foods. One cup of cooked quinoa gives you about 8 g of protein, as well as fiber, iron, magnesium, and manganese. Quinoa is easy to cook and can be used in salads, soups, stir-fries, or as a side dish.
These are some of the best foods that have a lot of protein that you can eat to meet your protein needs and help your health.