17 super healthy protein-rich foods you should eat

17 super healthy protein-rich foods you should eat

Proteins work as an important building block in the body. Muscles, connective tissue and skin are all made up of protein.

The recommended nutrient intake (RDA) for protein is 0.36 grams per pound of body weight. This equates to 72 grams per day for a 198 pound man and 62 grams per day for a 171 pound woman.

There is evidence to suggest that we should eat more protein-rich foods and that the ideal intake could be 0.50 grams per pound or more (1).

These recommendations may vary depending on the level of activity, age and state of health.

Increased protein intake can also play a role in weight loss. Replacing carbohydrates with protein stimulates the production of appetite suppressing hormones. This allows you to feel full longer, reducing your calorie intake and resulting in weight loss (2).

To meet your daily protein needs, here is a list of 17 healthy protein-rich foods that you should include in your diet.

1. Eggs

Eggs are nutritional superstars. They are one of the healthiest sources of protein we can add to our diet. Low in saturated fat, they are an excellent source of several vitamins including 35% of the recommended daily allowance (RDA) of choline which is essential for brain health.

Eggs are also rich in many essential minerals, including selenium, an antioxidant in the body. A large egg provides 28% of the RDI of selenium.

The protein contained in eggs is almost entirely concentrated in egg whites and contains all the essential amino acids necessary for good health. The majority of vitamins and minerals are concentrated in egg yolk.

Eat whole eggs for maximum health benefits. A large egg has a protein content of 6 grams and 78 total calories (3).

2. Chicken

Chicken breast is one of the most popular foods consumed in the United States. The popularity of chicken is largely due to its versatility and the fact that it is rich in protein and low in saturated fat and cholesterol.

Skinless baked chicken breast contains 24 grams of protein per three-ounce serving while providing only 117 calories (4).

3. Lean beef

Lean beef is a nutrient-rich source of protein. To be considered lean, the USDA states that a 3-ounce serving of cooked beef must contain less than 10 grams of total fat, 4.5 grams or less of saturated fat and less than 95 mg of cholesterol.

Lean ground beef includes round or ground sirloin. Lean steaks include skirt steak and sirloin steak.

A cooked 3-ounce sirloin steak has a protein content of 25 grams, 175 calories and 40% of the RDI of vitamin B12 and zinc (5).

4. Seafood

Fish, including salmon, tuna, sardines and shrimp, are important sources of omega-3 fatty acids in our diet.

What is often overlooked is how many other nutrients are in a serving of fish. For example, salmon is one of the few food sources of vitamin D in our diet.

A 3-ounce serving of grilled or baked wild salmon contains 20 grams of protein, 118 calories, and about 1 gram of DHA and EPA omega-3. It also provides 177% of the RDI for vitamin B12, 64% of the RDI for vitamin D, 58% of the RDI for selenium and several other vitamins and minerals (6).

5. Cottage cheese

Cottage cheese is an unripened fresh cheese. It is popular as a post-exercise recovery snack due to its blend of whey and casein, two proteins found in dairy products, which help repair muscle tissue and build muscle mass.

Low-fat cottage cheese contains 12 grams of protein per half cup with only 92 calories (7).

Cottage cheese is a high sodium food containing 15% of the sodium RDI per half cup. Look for low sodium options and make sure you stick to just one serving per day.

6. Greek yogurt

Greek yogurt is treated differently from regular yogurt. The result is a more concentrated product that is thicker with a protein content two to three times higher than regular yogurt.

A 6-ounce container of non-fat plain Greek yogurt contains 17 grams of protein, 100 calories, and 18% of the RDI of calcium, which is an important nutrient for bone health (9). High-fat Greek yogurt will have the same amount of protein per serving, but is much higher in calories due to the increased content.

7. Chia seeds

Chia seeds are one of the best plant-based foods high in protein. They are packed with beneficial nutrients and antioxidants, including a healthy dose of alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid.

A serving of chia seeds, equal to 2.5 tablespoons or 28 grams, has a protein content of 5 grams, 150 calories, 8 grams of fiber and 6 grams of ALA (12).

Another protein-rich seed to try is hemp seeds. Three tablespoons of hemp seeds have a protein content of 9.5 grams with 166 calories and 2.6 grams of ALA (13).

8. Spirulina

Spirulina is a type of algae that can grow in both fresh and salt water. Spirulina is usually consumed as a supplement and is a very low-calorie protein food rich in many nutrients.

One tablespoon of dried spirulina has a protein content of 4 grams, 11% of the RDI of iron, 21% of the RDI of copper, 15% of the RDI of riboflavin (vitamin B2) and only 20 calories (14).

9. Lenses

Lentils are the edible seeds of a class of plants called legumes.

Lentils are a staple in the diet of vegetarians and vegans because they are such a rich source of protein. Cooked lentils provide 16 grams of protein per cup. There are 207 calories and 14 grams of fiber with 90% of the RDI of folate, 37% of the RDI of iron and 23% of the RDI of zinc in one serving as well (15).

10. Peanut butter

Peanuts are not actually nuts, they are part of the legume family like lentils. Peanut butter is very popular in American culture and for good reason. One tablespoon has a protein content of 3.5 grams and 96 calories (16).

11. Nuts

Nuts, including almonds and cashews, are great sources of vegetable protein. In a large population-based study, consumption of nuts was found to be associated with a significantly reduced risk of death from cancer or cardiovascular events during the study period (17).

A quarter cup of almonds contains 6 grams of protein and 164 calories. Almonds are an excellent source of vitamin E with 23% of the RDI per serving (18).

A quarter cup of cashews contains 4 grams of protein and 165 calories. Cashew is an excellent source of copper with 98% of the RDI per serving (19).

Nut butters are a protein-rich alternative to whole nuts. One tablespoon of unsalted almond butter has a protein content of 3 grams and 98 calories. Like almonds, they are also an excellent source of vitamin E with 25% of the RDI per serving (20).

12. Pumpkin seeds

Pumpkin seeds are edible and an excellent source of protein.

One ounce of pumpkin seeds has a protein content of 8.5 grams and 163 calories (21). They are also a rich source of several nutrients including 42% of the RDI of magnesium, a mineral under-consumed in many diets.

13. Edamame

Edamame are whole and immature soybeans harvested before full maturity. They are often served steamed and salted.

Peeled edamame contains 188 calories and 18.5 grams of protein per cup. Edamame is also a good source of potassium with 20% RDI per serving, and one of the best sources of folate with more than 100% RDI (22).

14. Peas

Green peas are not often considered healthy, but they are part of any list of nutritious foods high in protein.

One cup of cooked green peas has a protein content of 8.5 grams and 134 calories. Peas are also high in fiber with 9 grams per serving and they provide a variety of other nutrients, including 40% RDA of vitamin K and a healthy dose of several B vitamins (23).

15. Tofu and Tempeh

Tofu and tempeh are rich in protein and often used as a vegetable substitute for meat in many recipes. Both foods are plant-based staples.

One cup of tofu has a protein content of 44 grams and 362 calories (24).

One cup of tempeh has a protein content of 34 grams and 319 calories (25).

16. Amaranth

Amaranth is a small grain rich in nutrients. It is gluten-free, rich in protein and can be used in dishes in place of rice or couscous.

Cooked amaranth contains 9 grams of protein per cup, which provides 251 calories in total. It also provides 105% of the manganese RDA which is important for brain health, 40% of the magnesium RDA and 36% of the phosphorus RDA (26).

17. Quinoa

Quinoa has received a lot of attention as a superfood in recent years and with good reason. Quinoa is one of the few plan-based foods.