14 Healthy High Protein Foods

The importance of eating enough protein can not be overstated. Here are 14 high protein foods that can help you lose weight, & gain muscle.

Protein helps to make the building blocks of organs, skin, muscles, and hormones. To maintain and repair tissues, your body needs protein.

Studies reveal that consuming protein can also help you lose weight and belly fat while building your muscle mass and strength.

A diet that is high in protein may also treat lower blood pressure, fight diabetes, and more.

The Reference Daily Intake (RDI) suggests that protein is 56 grams for men and 46 grams for women.

However, many health and fitness experts believe your body needs more than that to function optimally.

Below is a list of 14 delicious foods that are high in protein:

1. Eggs

Whole eggs are the most common nutritious and healthiest food. They are a great source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that your body needs.
While whole eggs are high in protein, the egg whites are almost pure protein. Also noted that eggs and foods which contain eggs are not suitable for people with an egg allergy.
Protein count: 33% of calories in a whole egg. A protein of one large egg has 6 grams and 78 calories.

2. Almonds

Almonds are among the popular kinds of tree nuts.

They are rich in vital nutrients, including fiber, vitamin E, manganese, and magnesium. Almonds are not suitable for those who have a nut allergy.
Protein count: 15% of calories (6 grams) and 164 calories per ounce (28 grams). Other high protein nuts
Cashews (11% of calories) and pistachios (13% of calories).

3. Chicken breast

Chicken breast is one of the most popular protein-rich foods among all other protein sources. If you can eat it without the skin, then most of its calories come from protein.

Chicken breast is generally easy to cook and even versatile. It tastes delicious in a wide variety of dishes. 
Protein count: 75% of calories. One roasted chicken breast contains 53 grams without skin and only 284 calories.

4. Oats

Oats are the healthiest grains available in the market.
It provides healthy fibers, manganese, magnesium, thiamine (vitamin B1), and several other nutrients.
Protein count: 14% of calories. One cup of oats contains 13 grams and 307 calories.

5. Cottage cheese

Cottage cheese is the type of cheese that is low in calories and fat.
It is rich in calcium, phosphorus, vitamin B12, selenium, riboflavin (vitamin B2), and various other nutrients.
Protein count: 69% of calories. One cup (226 grams) of low-fat cottage cheese with 1% fat has 28 grams of protein and 163 calories. Other options in cheese that are high in protein. 
Parmesan cheese (38% of calories), cheddar (26%), Swiss cheese (30%), and mozzarella (29%).

6. Greek yogurt

Greek yogurt also named strained yogurt, is a very thick type of yogurt.
It goes well with sweet and savory dishes. It has a creamy texture and is high in several nutrients.
Protein count: 69% of calories. One 6-ounce (170-gram) cup of Greek yogurt contains 17 grams of protein and only 100 calories.
When purchasing Greek yogurt, opt for one without added sugar in it. Full-fat Greek yogurt is also high in protein but contains more extra calories.

Similar options

Regular full-fat yogurt has 24% of calories and kefir has 40%.

7. Milk

Milk has a little of nearly every nutrient that your body needs.
It is a good source of high protein, and it is also high in calcium, phosphorus, and riboflavin (vitamin B2).
If you are concerned about your fat intake, zero or low-fat milk is an option. For those people with lactose intolerance, drinking milk can lead to gastrointestinal symptoms. 
Those people with a milk allergy may likewise experience severe symptoms, so milk is not a suitable option for them either.
For those who want to drink milk but either cannot tolerate it, follow a purely plant-based diet, options include soy milk.
Protein count: 21% of calories. One cup of this contains 8 grams of protein and 149 calories. One cup of soya milk has 6.2 grams of protein and 104 calories.

8. Broccoli

Broccoli falls into the category of healthy vegetables that provides vitamin C, vitamin K, fiber, and potassium.
It also provides bioactive nutrients that may protect against cancer.
It is typically high in protein compared with most vegetables.
Protein count: 33% of calories. One cup (96 grams) of chopped broccoli has 4 grams of protein and only 31 calories.

9. Whey protein supplements

When you are in a hurry or unable to cook, a protein supplement can be convenient for you.
Whey protein is a high-quality protein from dairy foods that can assist in strengthening muscle mass and may also aid in weight loss.

If you want to try whey protein supplements, a large variety is available in the market.
Protein count: Varies among brands. Over 90% of the calories may contain protein, and there may be 20­–50 grams of protein per serving.

Other high protein legumes

Soybeans have 33% of calories, chickpeas have 19%, and kidney beans have 24%.

10. Ezekiel bread

Ezekiel bread is healthier than most other types of bread.
This bread is made of organic and sprouted whole grains and legumes, including millet, wheat, barley, soybeans, and lentils.
Compared with other types of bread, Ezekiel bread is high in protein, fiber, and various essential nutrients.
Protein count: 20% of calories. One slice has 4 grams and 80 calories.

11. Pumpkin seeds

Pumpkins have edible seeds named pumpkin seeds.
They are incredibly high in many nutrients, such as iron, magnesium, and zinc.
Protein count: 22% of calories. One ounce (28 grams) contains 8 grams of protein and 158 calories.

Other high protein seeds

Flax seeds (12% of calories), chia seeds (11%), and sunflower seeds (12%).

12. Fish (all types)

Fish is categorised as healthy for various reasons.
It is rich in important nutrients. Some types of fish are high in heart-healthy omega-3 fatty acids.
Protein count: Highly variable. Salmon is 22% protein, has 19 grams per 3-ounce (85- gram) serving and only 175 calories.

13. Brussels sprouts

Brussels sprouts are another high-protein vegetable other than broccoli.
They are high in fiber, vitamin C, and other essential nutrients.
Protein count: 28% of calories. One-half cup (78 grams) has 2 grams of protein and 28 calories.

14. Peanuts

Peanuts are counted high in protein, fiber, and magnesium.
Peanut butter is generally high in protein, but it can likewise be high in calories. Hence, you should eat it in a balanced way. Peanuts are not suitable for those people with a nut allergy.
Protein count: 18% of calories. One ounce (28 grams) has 7 grams and 161 calories.


Protein is very crucial for maintaining and repairing body tissue. It may also help you lose body weight.
A wide variety of foods that provide protein are available in the market. Plant-based foods, including lentils, are a good option for vegans and vegetarians.
We, at Crypto Food, offer several tips about the importance of balanced food in our way of life and the other important aspects of the food. We tend to assist you to arrange specifically for varied food varieties and supply you with complete help to browse our weblog to grasp additional tips.


Q1 What are some high protein foods for muscle building?

Ans Pulses, beans, nuts, seeds, fruits, vegetables, quinoa, and in non- vegetarian are meat, fish, eggs.

Q2 What type of vegetarian food is rich in protein?

Ans Spinach, lentils, milk (Indian cow’s milk), spirulina, soy bean, yogurt, cottage cheese (paneer), peanut butter, all sort of nuts, home made smoothies (minus the sugar), tofu, green peas, edamame beans, wheat germ, quinoa.

Q3 What are some high-protein foods with the least calories?

Ans There are many low-calorie, high-protein foods, such as skimmed milk, lean meat, fish, chicken, shrimp, beans, kelp, seaweed and so on.

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