Beyond the Egg: 18 High-Protein Foods for Optimal Nutrition

Eggs are a convenient source of roughly 6 grams of protein, but many foods significantly exceed that amount. Whether you’re an athlete, a senior looking to preserve muscle mass, or simply aiming for a balanced diet, knowing your protein options is key. Here’s a breakdown of 18 protein-rich foods, along with what you need to know about daily intake.

Lean Meats & Seafood: Protein Powerhouses

1. Chicken Breast: A 3-ounce portion delivers 23.8 grams of protein. It’s a complete protein, meaning it contains all nine essential amino acids, and also provides B vitamins, selenium, and choline.
2. Beef (Lean): 23 grams of protein in a 3-ounce serving. Choose cuts with 7% fat or less for a healthier option, rich in iron and zinc.
3. Turkey Breast: 20.1 grams of protein per 3-ounce serving, with a low saturated fat profile. Also a good source of B vitamins, selenium, and zinc.
4. Tuna (Canned Light): 21.7 grams of protein in a 3-ounce portion. Convenient and affordable, tuna also provides omega-3s, calcium, vitamin D, and selenium. Note: Pregnant people or women trying to get pregnant should limit intake due to mercury levels.
5. Shrimp: A standout at 25 grams of protein per 3-ounce serving. Low in calories, shrimp is packed with vitamin B12, selenium, and the antioxidant astaxanthin.

Dairy & Alternatives: Versatile Protein Sources

1. Cottage Cheese: Half a cup provides 12.9 grams of protein, along with B vitamins, selenium, and calcium. Be mindful of sodium content in some brands.
2. Greek Yogurt (Non-Fat): A 5.3-ounce container delivers 13 grams of protein. Strained for a thicker texture, it’s a convenient and high-protein snack.
3. Parmesan Cheese: Surprisingly high at 8.5 grams of protein per ounce. Also contributes to daily calcium needs with lower lactose levels than softer cheeses.

Plant-Based Protein: Fiber & Nutrients Included

1. Chickpeas: One cup of cooked chickpeas provides 14.5 grams of protein, alongside fiber, manganese, folate, and iron.
2. Black Beans: One cup cooked gives you 15 grams of protein, plus fiber and antioxidants.
3. Lentils: 17.9 grams of protein per cup cooked. Small but mighty, lentils are packed with fiber, magnesium, and folate.
4. Edamame: 18.4 grams of protein in one cup. One of the few plant-based complete proteins, also rich in fiber.
5. Tofu (Firm): 9 grams of protein in 3 ounces. Another complete protein source, providing calcium, vitamin A, iron, and antioxidants.
6. Quinoa: 8.1 grams of protein per cup cooked. A gluten-free whole grain with added fiber and antioxidants.

Nuts, Seeds & Butters: Healthy Fats and Protein Combined

1. Almonds: 6 grams of protein in one ounce (about 23 almonds), plus fiber, vitamin E, and heart-healthy fats.
2. Almond Butter: 6.7 grams of protein in two tablespoons, with monounsaturated fats, fiber, vitamin E, and magnesium.
3. Pumpkin Seeds: 8.5 grams of protein per ounce. Also a good source of healthy fats, fiber, and tryptophan (an amino acid linked to mood and sleep).
4. Salmon: 16.8 grams of protein in 3 ounces. Rich in omega-3 fatty acids, vitamin D, iron, selenium, and vitamin A.

How Much Protein Do You Actually Need?

Current recommendations suggest 10-35% of daily calories should come from protein. The Dietary Reference Intake (DRI) is 50 grams per day for a 2,000-calorie diet, but individual needs vary:

• Active Individuals: 0.5-0.8 grams per pound of body weight.
• General Population: At least 0.36 grams per pound of body weight.
• Older Adults: 0.45-0.55 grams per pound of body weight to prevent muscle loss.

Those with kidney disease should consult a healthcare professional about protein intake.

Choosing protein-rich foods beyond eggs supports muscle maintenance, satiety, and overall health. Incorporating a variety of these options ensures you receive not only adequate protein but also essential nutrients for optimal well-being.