If you’re looking for a healthy source of protein, it’s hard to find any better option than eggs. But while they might be the poster child for protein, eggs are far from the only option out there. Perhaps you’re looking for good plant-based alternatives or simply want to explore different flavors. No matter what the case may be, we’ve got you covered with this extensive list of high-protein foods that can give eggs a run for their money.
Greek Yogurt
Looking for a creamy, protein-packed snack? Then Greek yogurt is a tough one to beat. A single serving can have as much as 15–20 grams of protein, making it a fantastic choice for breakfast, post-workout recovery, or even dessert.
The other great thing about Greek yogurt is that it’s a wonderful source of probiotics, which are super important for your gut health.
Lentils
Lentils are a pretty underrated source of protein, and it’s about time that changed. This plant-based powerhouse contains an impressive 18 grams of protein per cooked cup. But it’s not just about protein—lentils are also high in fiber, which helps you feel full and satisfied for longer. Best of all, they’re very affordable and cook surprisingly quickly too.
Canned Tuna
When you’re after a quick, no-fuss protein source, canned tuna really shines. Every little 3-ounce serving provides a whopping 20–25 grams of protein, and it’s packed with omega-3 fatty acids that support heart and brain health too. You could toss it into a salad, mix it with avocado for a healthier twist on tuna salad, or even just eat it straight from the can when you’re short on time.
Chicken Breast
If you love meat, one of the healthiest options for you is chicken breast. This lean, versatile protein is a classic workout staple for a reason, with around 26 grams of protein per 3-ounce serving. It’s very versatile when it comes to cooking too, as you can grill it, bake it, or toss it into a stir-fry, and it pairs easily with a variety of flavors.
Edamame
One of the best plant-based protein sources out there is edamame, making it a great option for vegetarians and vegans. These little green soybeans are just as nutritious as they are tasty, delivering about 17 grams of protein per cooked cup. It also makes for an easy snack, especially when sprinkled with a little sea salt.
Cottage Cheese
Not a lot of people consider cottage cheese when it comes to protein options, but it’s actually one of the healthiest types of cheese you can eat. It comes with an impressive 25 grams of protein per cup and plenty of vitamins and minerals to boot. Its mild flavor also makes it a versatile base for both sweet and savory dishes.
Tempeh
If you haven’t tried tempeh yet, it’s about time you did, especially if you’re a vegetarian or vegan looking for more plant-based proteins. Tempeh is made from fermented soybeans and offers a massive 31 grams of protein per cooked cup.
It has a nice firm texture and nutty flavor, which makes it a great meat substitute in stir-fries, tacos, or sandwiches.
Black Beans
The bean-lovers among us will be happy to hear that black beans are an excellent source of protein, with about 15 grams per cooked cup, along with a hefty dose of fiber and antioxidants. They’re a staple in many cuisines and work beautifully in everything from burritos to veggie burgers.
Salmon
Salmon not only provides an impressive 22 grams of protein per 3-ounce serving but is loaded with omega-3 fatty acids too, which are great for heart health and reducing inflammation. And you have plenty of options when it comes to cooking, as you can grill, bake, or poach it.
Quinoa
Quinoa really stands out among plant-based proteins because it’s a complete protein, providing all nine essential amino acids. It’s also one of the best options to go for if you’re looking for a nutritious, protein-rich grain to add to your meal. A cooked cup offers about 8 grams of protein, along with plenty of fiber and nutrients like magnesium and iron.
Pumpkin Seeds
These crunchy little seeds are surprisingly high in protein, giving you about 7 grams per ounce. But their health benefits don’t stop there, as they’re also packed with magnesium, zinc, and plenty of healthy fats. They’re pretty easy to add to your diet too: you can sprinkle them over yogurt, oatmeal, or salads for a bit of added texture and nutritional value.
Pork Tenderloin
What’s lean, flavorful, and packed full of protein? Pork tenderloin! This tasty meat treat delivers approximately 23 grams of protein per 3-ounce serving. It’s also one of the leanest cuts of pork and works well in many different dishes, from stir-fries to roasts.
Almonds
A simple handful of almonds makes for both a convenient snack but also a solid source of protein, offering about 6 grams per ounce. What’s more, they’re rich in healthy fats and vitamin E, making them great for both energy and overall health.
Chickpeas
Chickpeas, which you may also know as garbanzo beans, are a great plant-based protein that clocks in at about 15 grams per cooked cup. Their nutty flavor and firm texture make them perfect for salads, curries, and even roasted as a snack. As you may know, they’re the key ingredient in hummus, a healthy dip that goes well with veggies or whole-grain crackers.
Sardines
Sardines may be tiny, but they’re real protein powerhouses, with around 20 grams per 3-ounce serving. They’re also high in calcium and omega-3 fatty acids, making them a great choice for both bone and heart health. You can enjoy them on toast, in salads, or straight from the can.
Turkey Breast
While turkey breast is often overshadowed by chicken, it’s another lean protein that’s just as impressive. A 3-ounce serving provides about 25 grams of protein, along with essential nutrients like selenium. It’s a great choice for sandwiches, soups, or as a roasted main dish, especially during the holidays.
Hemp Seeds
You may be surprised to hear that hemp seeds contain a whopping 10 grams per 3-tablespoon serving, making them a great option if you’re looking for a quick snack. They’re also packed with healthy fats and minerals like magnesium and iron.
Tofu
Most people know of tofu as a favorite among veggies and vegans, and that’s gor good reason. It delivers about 10 grams of protein per half-cup serving and is incredibly versatile. Its mild flavor allows it to take on the taste of whatever you cook it with, making it a great option in stir-fries, soups, or even desserts.
Peanuts
Peanuts are small but they’re a mighty good source of protein, with about 7 grams of per ounce. They’re affordable, easy to find, and incredibly versatile too. A lot of people like to snack on salted bags of peanuts, but you can also spread peanut butter on toast, or add them to savory dishes like pad Thai.
Beef Jerky
If you’re looking for a tasty source of protein you can eat on the go, beef jerky is a wonderful option. It’s an American favorite and offers around 9 grams of protein per ounce. Just try to look out for brands with minimal added sugars and preservatives to keep it healthy.