Top 17 Protein-Rich Foods

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Foods with The Highest Protein Content in the World

Protein is a food nutrient that supplies the body with energy. It is an essential component in the building of body tissues, muscles, hormones, and skin. The body needs sufficient protein in order to manage and repair tissues. On the other hand, children and young adults need protein for growth and development.

Recent studies found that eating protein-rich foods can increase your muscle mass, increase your strength and reduce excessive and unnecessary belly fat and body weight.

In addition, a high protein diet has been associated over the years with the reduction of high blood pressure and regulation of blood sugar.

According to dieticians, the required daily intake value of protein for women is 46 grams, and for men, 56 grams. However, fitness professionals have argued that you need more than this amount to function actively.

The following is a comprehensive list of 17 foods that are highly rich in protein;


Asides from being protein-rich, eggs also are part of the most nutritious foods in the world. They are packed with vitamins, minerals, antioxidants, healthy fats, eye-friendly nutrients, and brain nutrients. Both the egg white and yolk are said to have high protein contents. However, egg whites are almost pure protein themselves. It is important to note that eggs and egg-made foods are not suitable for people who are allergic to eggs. Thus you are expected to stay away from eggs if you have an egg allergy.

The research found that one full-sized egg contains 70 calories and 6 grams of protein.


Almond is a nut and is considered to be one of the richest and most nutritious nuts in the world. Its oil is medicinal and can be used as a cooking ingredient, as body lotion, and as massage oils. Almond is packed with essential nutrients like vitamin E, fiber, magnesium, and manganese. However, people who are allergic to nuts are expected or advised to stay away from almonds.

The protein content of almonds is 6 grams per ounce and 160 calories per 28 grams of almond seed.

Other nuts that are rich in protein include; cashews with about 11% calories and pistachios with about 13% calories.

Chicken Breast

foodAfter eggs, the chicken chest is considered to be the most popular protein-packed food. Chicken chest is quite easy to cook and can be spiced up with medicinal ingredients like turmeric, ginger, garlic, and curry. Eating chicken chest with its skin provides more calories than when the skin is peeled off the chest. It is, on the one hand, protein-rich and, on the other hand, highly delicious.

The chicken chest contains 50 grams of protein and 75% calories.


Oats is a food-based grain that is considered to be one of the healthiest and most common grains in the world. They contain fiber that helps with the easing of the bowels and clears off the digestive tracts. It also contains other nutrients like B vitamins, manganese, magnesium, among other nutrients. The protein content in one cup of oat is 11 grams and 14% calories.

Cottage Cheese

Cottage cheese is a delicious and nutritious cheese that has low calorie and fat content. It is packed with other healthy nutrients like B vitamins, phosphorus, calcium, and selenium. One cup of cottage cheese contains about 69% of calories, 28 grams of protein, and 1% of fat.

Other protein-rich cheese includes; mozzarella, which contains 29% calories, parmesan cheese which contains 38% calories, cheddar which contains 26% calories. And swiss cheese, which contains 30% calories.

Greek Yogurt

Greek yogurt is slightly different from other yogurts and is more nutritious than other yogurts. It is said to be the most nutritious yogurt in the world. Greek yogurt is usually thick, and it is also known as strained yogurt.

It is a great addition to dishes, meals, and diets of all kinds. Asides from its delicious taste, it is creamy and provides a soft and smooth feel in the mouth. Greek yogurt contains a lot of nutrients, hence its position as the most nutritious yogurt in the world.

Its protein content includes; 100 calories and 17 grams of protein. It is best to go for Greek yogurts that do not have any form of added sugar. You may also want to try out a Greek yogurt brand that has more fat, as they have more protein content. However, they contain more calories simultaneously. Other yogurt options include; kefir which has about 40% calories, and normal full-fat yogurt, which contains 20% of calories.


Milk contains at least a tiny amount of all the necessary and essential nutrients needed by your body to function properly. It is also packed with high protein contents, and other nutrients like; phosphorus, calcium, and B vitamins. You can opt-in for zero or low-fat milk if you are trying to be conscious of your fat intake.

15 Benefits of MilkAs healthy as milk is, if people who are lactose intolerant drink it or eat any food or snack that has milk as one of its ingredients, such a person may experience chronic gastrointestinal symptoms. Another group of people that may experience reactions after their milk intake are those who have a milk allergy. In other words, if you identify yourself to be a lactose intolerant person or a milk allergic person, then it is best to get a healthy milk substitute, as dairy milk could trigger your symptoms.

One of the healthiest alternatives for milk is soy milk. Milk contains 140 calories and 8 grams of protein, while soy milk contains 105 calories and 6 grams of protein.


Broccoli is a nutritious cruciferous vegetable that contains fiber, vitamin K, B vitamins, vitamin C, and potassium. Broccoli also contains properties that have been identified to help in the prevention and improvement of cancer. Compared to other vegetables, broccoli has more protein—the protein content in broccoli is3 grams with 31 calories.

Lean Beef

Asides from being rich in proteins, leafy beef contains B vitamins, bioavailable iron, and other important and essential nutrients. One steak contains 180 calories and 23 grams of protein. People who are on a low-carb diet can include meat in their diet in order to complement their diet.


Tuna fish is a fish that has high protein content, low fat, and low calories. Its fat is an essential and healthy fat known as omega 3. It contains 120 calories and 27 grams of protein.


Quinoa is packed with fiber, minerals, antioxidants, and vitamins. It is a pseudocereal that has numerous health benefits, but the first is a rich source of protein. Quinoa contains 8 grams of protein and 222 calories.

Whey Supplement

Whey supplement is used to substitute natural protein in natural foods. Whey protein, asides from its high protein value, helps in the build-up of muscle mass and strength. The protein content ranges between 20 to 50 grams and 90% of calories.


Lentils are a type of legume that is rich in fiber, copper, folate, iron, potassium, and manganese. It is one of the world’s top protein-rich plant-based food and are great food choices for vegans and vegetarians. The protein content of lentils is 18 grams and 230 calories.

Pumpkin Seeds

Pumpkin seeds contain high amounts of nutrients like magnesium, zinc, and iron. Pumpkin seeds contain 9 grams of protein and 22% of calories. Other healthy seeds include; flax seeds which contain 10% of calories. Chia seeds contain 10% calories and sunflower seeds which contain 12% of calories.


Shrimp is seafood. It contains selenium and B vitamins as well as other nutrients. Just like fish, shrimps contain omega 3 fatty acids. The calorie content in shrimps is 84, and the protein content is 20 grams.

Brussels Sprouts

Just like broccoli, Brussels is a highly nutritious plant-based food. They contain nutrients like vitamin C and fiber. Half cup of Brussel contains 2 grams of protein and 28%.


home remediesPeanuts contain high fiber, protein, and magnesium contents. Butters made from peanuts are also high in protein and calories. Peanuts are not suitable for people who have a nut allergy.

In conclusion, protein is an essential nutrient that supplies the body with energy. Ensures development and growth and keeps the body functioning. A number of foods have been discovered to be high in protein, and the above-listed ones are the top and most protein-rich foods in the world.