Top 10 Foods Highest in Protein 

Protein is essential. This nutrient is the human body’s building block. It doesn’t just create strong muscles, it’s vital for healthy bones, skin, and cartilage. Nails and hair are mostly protein. Without protein, digestion would be difficult and proper oxygenation of blood wouldn’t occur. That’s because dietary protein helps create enzymes for digesting food while red blood cells transport a protein compound designed to ensure the proper supply of oxygen. Knowing the foods highest in protein is essential for anyone who wants a well-functioning body.

There are 11 amino acids which are called non-essential because the body can make them all on its own. The nine essential amino acids can only be obtained through food. Dieters who aren’t eating enough protein often have physical problems including shrinking muscles, a buildup of fluids in the feet and ankles and anemia which is when the blood can’t sufficiently deliver oxygen to the blood. 

How much protein a person needs varies from individual to individual with experts recommending a fairly wide range of 10% to 35% of calories coming from protein. If 2,000 calories are consumed a day, then anywhere from  200–700 calories will be coming from protein. In terms of body weight, someone weighing 165 pounds needs around 60 grams of protein a day. However, those over the age of 40 should consume more because muscle mass diminishes with age. Athletes usually need more per day as do people on a high protein diet, like Paleo or Atkins. Kyla not only offers at-home testing and risk assessments but a wide range of tasty recipes for healthy high protein meals. Regardless of individual taste or preferences, it’s easy to find protein rich food. Here are the top ten foods highest in protein.

1. Chicken

Experts may not agree on everything but most recommend lean chicken as one of the foods highest in protein. Many opt for boneless, skinless breasts which packs a protein punch without the calories or fat of other cuts with skin. For anyone on a high protein diet, chicken tops the list. It’s also the main ingredient for many high protein meals. The average four ounce chicken breast has around 24 grams of protein. It’s also a good source for vitamin B6 and the minerals phosphorus and selenium. The key is to bake or broil, not fry. The ideal size is slightly bigger than a deck of cards with the majority of the dinner plate given over to green leafy vegetables with colourful fruit for desert. For a bit of extra kick, try Kyla’s spicy ranch chicken skillet. 

2. Pork

Sometimes considered fatty because of its association with bacon, a lean cut of pork is another of the foods highest in protein. It’s ideal for anyone who isn’t on an observant diet (like kosher or halal). With protein making up over 20% of a 100 gram slice of pork, it’s easy to see how the other white meat is a popular component of many high protein meals. “Pork is balanced in all essential amino acids…” Taylor Wallace, Ph.D told Forbes. “I like pork because it has a lot of flavor, is pretty versatile in the kitchen, and you can serve it with most any vegetable or fruit.” Wallace recommends using a pressure cooker to perfectly prepare a pork tenderloin. 

3. Lean Red Meat

Often unfairly derided as unhealthy for the heart and other parts of the body, in moderation lean red meat is the ideal low calorie, high protein food. That’s because four ounces worth of lean cuts of beef like round or loin, or hamburger that is at least 95% lean ground beef, delivers between 24-28 grams of protein with around 200 calories. The problem is many people eat far more than necessary. That’s why it’s important to keep the deck of playing cards in mind when selecting a slice. Three ounces of meat is the same size and thickness as that deck of cards.

The other issue is many people smother their meat in cheese or calorie-dense sauces. Combining a hamburger patty with a plate of healthy greens like broccoli or spinach salad is one of many high protein meals that can be enjoyed using a lean cut of red meat. 

Plus, numerous studies have shown that red meat is one of the best sources of heme iron which is more easily absorbed by the body. As reported in the Journal of Elementology “…the less bioavailable nonheme form is found in large amounts in milk products and vegetables. For this reason, consumers of meat have a better iron status than vegetarians and vegans.” Besides being one of the foods highest in protein, red meat is an excellent source of Vitamin B12, Vitamin B6, Niacin, Phosphorus, and Zinc. Anyone who wants to make sure they have the proper intake of these vitamins and minerals should consider a simple at-home test. Kyla provides a range of lab tests that not only reveals vitamin and mineral deficiencies but hormone, cortisol and thyroid levels along with heart health and blood sugar. 

4. Salmon

Often featured on the plates of anyone eating a high protein diet, salmon is a delicious alternative to meats like chicken, beef, and pork. In fact, many vegetarians actually eat salmon and other fish – making it one of the more popular high protein vegetarian foods. The notion that fish isn’t really meat has some deep cultural roots. For example, while Observant Jews avoid cheeseburgers because they won’t eat milk and meat together, fish is considered pareve. That means it is considered neither meat nor milk and may be eaten with either. Salmon burgers with cheese anyone? 

As far as high protein foods go, salmon is a serious contender with almost 22 grams of protein in a lean three-ounce cut. Like other meats, they provide the essential amino acids while also delivering heart healthy omega-3 fatty acids. For an even bigger burst of protein, check out Kyla’s recipe for low-carb salmon cake with each cake coming in at over 70 grams of protein. Another high protein meal, cranberry almond crusted salmon offers a savory selection of nuts and fish.

5. Cottage Cheese

Once one of the favorite high protein diet meals for 1970s era dieters, cottage cheese has come back in a big way. That’s partly because it’s not only one of the healthiest options for anyone trying to lose weight but it’s also one of the foods highest in protein  – which makes it great for building muscles as well. Just a half cup of cottage cheese provides almost a dozen grams of protein along with potassium, calcium, and Vitamin B12. Go old school and enjoy a scoop with fresh pineapple or strawberries. Or check out some of the dozens of high protein meals online that use cottage cheese as a base including waffles, breakfast bowls, lasagna and much more. 

6. Eggs

Another popular high protein vegetarian food, eggs are a simple and low cost options. Just a single large egg provides six grams of protein for only 70 calories. Egg white omelets are often popular with dieters as a low calorie, high protein food because the white of an egg has just 17 calories with all of the protein. However, the yolk provides vitamin D and iron while the dietary cholesterol in the yellow part of an egg may not be an issue since “Dietary cholesterol has a relatively small effect on serum (blood) cholesterol, compared to saturated fat,” as Spencer Nadolsky, D.O., chief physician at Renaissance Periodization told Eating Well. In fact, one study looked at nearly 200,000 people and concluded that eating one whole egg per day did not lead to an increase in heart disease. 

7. Lentils

For those who don’t eat meat, there are many high protein vegetarian meals to choose from. High protein foods that are okay for herbivores include cottage cheese, eggs, Greek yogurt, and milk. Vegans have more limited options. Eschewing animal products means eliminating milk, eggs and many things that vegetarians may take for granted. In fact, being vegan can increase the risk of iron deficiencies and other health issues including those associated with a lack of protein. That’s why anyone who is vegan or considering becoming vegan should get a simple blood test. At Kyla, testing results are about more than learning if an individual has a hormonal imbalance or a thyroid issue. That’s because Kyla is much more than a testing company. Patients have the opportunity to discuss the results with a trained healthcare provider who can help them achieve their optimal health. 

Lentils are one of the best high protein vegan foods. Every cooked cup of lentils delivers 18 grams protein. A savory soup on a cold day is a great way to get a serving of lentils but it can also be added to salads. Lentils are actually a legume – a separate category of high protein foods.

8. Nuts and Legumes

Not every high protein food has to be a meal. Nuts make a great in-between meal snack. Plus, for anyone looking for high protein vegetarian foods or high protein vegan foods, they are a rich source. Keep in mind that both legumes and nuts are calorie dense. A handful of nuts (around an ounce) runs close to 200 calories for seven grams of protein. Nuts like almonds, walnuts, and cashews also make a fine addition to a spinach salad creating a heart-healthy, vitamin rich, high protein meatless meal.

Unlike nuts, legumes are actually seeds that can be found in pods (think of the shell surrounding a peanut). Perhaps one of the most common snacks, peanut butter can be a rich source of protein. The key is moderation and choosing one that is made with just peanuts and perhaps salt or even sugar –– avoid hydrogenated oil. Peanuts aren’t the only protein rich legumes, there are also peas, lentils and beans like the pinto, the fava, and the kidney. Soybeans are also legumes but since so many high protein vegetarian meals use soy, it deserves its own spot. 

9. Soy Products

The ease of processing soybeans and transforming them into meat substitutes has delivered a wide variety of high protein meatless meals. From veggie “facon” to veggie burgers and “chick’n,” anyone looking for a quick meal from high protein vegan foods often turns to soy products. 

However, as with all processed foods it’s important to check the label. Some supposedly healthy microwaveable meals boast an eye exhausting list of polysyllabic ingredients. However, increasingly commercially available high protein meatless meals are made with healthy ingredients. 

Foods made from soybeans are associated with reduced risks for cardiovascular diseases, heart disease, and a number of cancers. They may also improve hormonal imbalances – something that can be verified with an at-home test from Kyla. Kyla’s testing can help detect not just hormonal imbalances but also levels of thyroid and cortisol for just $99. 

10. Quinoa

One consistent issue with anyone on a vegan or vegetarian diet is the challenge in getting all of their essential amino acids. Although these can be easily found in animal protein, some meatless dieters do not get enough of them. Quinoa is the solution. Although technically a seed, it’s considered a whole grain – and a gluten free one at that. Almost unheard of outside of South America until fairly recently, it has gained widespread popularity as a “super food.” It’s also a high protein food delivering over eight grams of protein per cooked cup. Not only is it a high protein vegan food but it also contains all nine of the essential amino acids making it a complete protein. It also has iron, B6, magnesium, folate, zinc, and plenty of others.  

Protein isn’t stored. That’s why it’s a good idea to have smaller, protein-packed meals throughout the day. As Nancy Waldeck, a dietitian at Thomas F. Chapman Family Cancer Wellness at Piedmont, explains, “It is important for individuals to consume protein every day. Daily protein intake plays a role in keeping your cells in good shape and should be part of your daily health maintenance plan.” For anyone trying to lose weight, protein is an important component Waldeck explains because “Protein plus fiber keeps us full longer, which means you don’t feel the urge to eat as often. This helps keep weight down while fueling our cells with the right nutrients they need.”

In the U.S., protein deficiency is quite rare and even those who exercise vigorously don’t need protein shakes or supplements if they are regularly eating high protein meals like the ones on this page. Indeed, protein may be important but it isn’t everything. That’s why Kyla takes a holistic approach to health care starting with our comprehensive at-home test which gives you insights into your cardiovascular health, blood sugar levels, liver and kidney function all from the comfort of home. 

Coupled with Kyla’s personalized nutrition recommendations, including calorie intake, micronutrients, and meal suggestions tailored to individual health risks, allergies, and fitness goals, accessing the Kyla app is about more than just dieting. It’s about taking a whole body approach to nutrition. Besides food recommendations for breakfast, lunch and dinner – some of which can be ordered directly through the app – by accessing Kyla, patients enjoy the added benefit of consultations with nutritionists who consider each person’s unique health state and work with them to extend their healthy life through diet, exercise, and lifestyle changes. 

Sources:

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9. Mohr, Christopher. Ph.D., RD. “Are Egg Whites Healthy? Here’s What a Dietitian Says,” Eating Well. April 16, 2024. https://www.eatingwell.com/article/7905415/are-egg-whites-healthy-heres-what-a-dietitian-says
10. Dehghan, Mahshid et al. “Association of egg intake with blood lipids, cardiovascular disease, and mortality in 177,000 people in 50 countries.” The American Journal of Clinical Nutrition. vol. 111,4 (2020. https://pubmed.ncbi.nlm.nih.gov/31965140/
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