12 High-Protein Foods to Include in Your Diet in 2024

Protein is crucial to any diet, as it helps the human body build muscle mass and recover from strenuous work or exercise. And while you’ll see many athletes supplementing with one of the best protein powders, it’s best to get most of your protein from whole foods. Below, we’ll break down the best high-protein foods you’ll want to add to your next meal, along with all their nutritional information. 

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

Key Takeaways

• A few examples of the best high-protein foods are chicken breast, red meat, salmon, eggs, dairy products, and tofu.
• Protein is essential to our health and can help build muscle mass, lose body fat, and aid muscle recovery.
• Eating protein-rich foods is necessary since our bodies do not store the nine essential amino acids that produce a complete protein. (1)
• The minimum amount of protein needed to meet nutritional requirements is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. (2)

The 12 Best High-Protein Foods

The nutritional information for each food comes from the FoodData Central page on the United States Department of Agriculture (USDA) website. (3)

• Chicken Breast
• Red Meat
• Salmon
• Dairy Products
• Eggs
• Tempeh and Tofu
• Quinoa
• Edamame
• Lentils
• Beans
• Seeds
• Protein Smoothies

What Is Protein?

Protein, carbohydrates, and fat are the three macronutrients that provide energy and fuel for the body. (4) Protein is widely known to help build skeletal muscle when combined with a resistance training program. During recovery from exercise, protein aids in repairing and regenerating muscle tissue. (5)

Here’s how it works. Twenty amino acids make up muscle protein; 11 are non-essential, meaning your body naturally produces them. The remaining nine are called essential amino acids, and they help boost your immune system, prevent metabolic diseases, and produce hormones. (6)(7) “High-quality protein is lean and has all essential amino acids,” says BarBend expert contributor Austin Bou, a registered dietitian.

Sources of Protein

Nutritionists and dietitians generally recommend getting the bulk of your nutrients through whole-food sources like animal-based foods — poultry, fish, eggs, red meat, and dairy products — and plant-based foods like tempeh, tofu, soybeans, lentils, and seeds. 

When necessary, adding on dietary supplements to help you boost your protein intake can be done with animal-based supplements like the best whey protein powders or casein protein powders, or with plant-based supplements like soy or pea protein. “Often, plant protein powders combine different types of plant protein together in order to achieve a complete protein,” says BarBend expert contributor Leona West Fox, integrative functional nutritionist, “while animal-derived protein powder is often single ingredient protein source.”

Chicken Breast

We know that chicken breast as a protein option isn’t news to you, but it’s a staple of the fitness enthusiast’s diet for a reason. Chicken breast is an excellent source of lean protein, just be sure to “aim for chicken breast without skin,” says Bou. 

Chicken breast also contains phosphorous, selenium, and B vitamins — including vitamin B12. These extra nutrients may boost your immune system and energy levels. (8)(9)

A 4-ounce serving of chicken breast has 25.4 grams of protein and 2.96 grams of fat.

Red Meat

Red meat gets a bad rap for being high in cholesterol and saturated fat. If your doctor tells you to avoid it, stick with your medical professional’s advice. If not, when eaten in moderation, red meat is a high source of protein. You can also choose lean cuts of meat to reduce some saturated fat.

A 4-ounce serving of lean ground beef yields 24 grams of protein and 5.6 grams of fat.

One 3-ounce serving of steak filet has 25 grams of protein and 7.6 grams of fat.

Salmon

In addition to being a good source of protein, salmon is a highly nutritious food packed with healthy fats — specifically, omega-3 fatty acids. Omega-3 benefits include improving your heart health and boosting your muscle recovery. Salmon is also high in selenium, phosphorus, and B vitamins. (10)(11) 

One 3-ounce serving of salmon has 17 grams of protein and 5 grams of fat.

Dairy Products

Dairy products are excellent sources of protein for those without a lactose allergy or intolerance. Greek yogurt, cottage cheese, and other cheeses are protein-packed and contain calcium. You can also get non-dairy alternatives.

A 200-gram serving of low-fat Greek yogurt contains 20 grams of protein, 3.8 grams of fat, and 7.9 grams of carbs.

One 113-gram serving of low-fat cottage cheese yields 14 grams of protein, 1 gram of fat, and 3 grams of carbs.

Eggs

Eggs are a quick and easy source of protein. They’re also a good source of vitamin B12 and other B vitamins. 

One large egg packs 6 grams of protein, 5 grams of fat, and 0.5 grams of carbs.

Tempeh and Tofu

As we move into plant-based protein options, tempeh and tofu are popular meat alternatives. They are both made from soybeans, making them complete protein sources — they contain all the essential amino acids you need to build muscle.

One 3-ounce serving of tempeh packs 15 grams of protein, 9 grams of fat, and 9 grams of carbs.

A 3.5-ounce serving of firm tofu contains 17 grams of protein, 9 grams of fat, and 3 grams of carbs.

Quinoa

Quinoa is a whole grain that doubles as a protein option. It’s not super high in protein by volume, but it makes a great addition to a stir-fry with tempeh and veggies. Quinoa also contains other nutrients like folate, fiber, zinc, and antioxidants. Including quinoa in your diet may lower your risk of heart disease. (12)

A 1-cup serving of quinoa yields 8.1 grams of protein, 3.5 grams of fat, and 39.4 grams of carbs. 

Edamame

Edamame beans are a type of soybean. They’re from the legumes family and are an excellent source of healthy carbs. Edamame also contains folate and vitamin K. They’re high in protein, making them a good vegan protein source for athletes.

A 1-cup serving of edamame contains 18 grams of protein, 8 grams of fat, and 13.8 grams of carbs.

Lentils

Lentils are another type of nutrient-dense legume high in plant protein. They also have B vitamins, potassium, magnesium, and phosphorus. They also contain a decent amount of fiber, so they’ll fill you up.

A 1-cup serving of lentils typically contains 17.9 grams of protein, 0.8 grams of fat, and 39.9 grams of carbs.

Beans

Beans are a source of healthy carbs but also contain protein and other nutrients. Black beans are high in protein, fiber, and antioxidants. Chickpeas, also known as garbanzo beans, are rich in protein and fiber. Consuming black beans and chickpeas may help control your blood sugar and reduce your risk of heart disease. (13)

A 1-cup serving of black beans yields 15 grams of protein, 1 gram of fat, and 41 grams of carbs.

One cup of chickpeas (or garbanzo beans) contains 14.5 grams of protein, 4 grams of fat, and 45 grams of carbs.

Seeds

Topping a yogurt or smoothie bowl with protein-rich seeds is a great way to boost your protein intake with plant protein. Pumpkin seeds and chia seeds are both nutrient-dense options. Pumpkin seeds contain healthy fats and magnesium. Chia seeds are a great source of fiber, antioxidants, and omega-3s. 

One 28-gram serving of pumpkin seeds contains 5.27 grams of protein, 5.5 grams of fat, and 15.3 grams of carbs.

One 28-gram serving of chia seeds has 4.68 grams of protein, 8.7 grams of fat, and 11.9 grams of carbohydrates.

Protein Smoothies

“If you struggle to reach your protein goals, protein powder is something to consider,” says BarBend expert contributor Catherine Kruppa, registered dietitian. “The amount of protein powder you take in per day depends on your needs and goals but one to two scoops per day is the typical recommendation.” 

Whey protein powder and soy protein powder are both high-quality, complete protein sources. Whey protein contains dairy while soy protein is plant-based. You can also add peanut butter, fresh or frozen fruits, greek yogurt, and veggies to turn your protein shake into a protein smoothie.

A 1-scoop serving of whey protein contains 25 grams of protein, 0.5 grams of fat, and 2 grams of carbs.

One scoop of soy protein has 25 grams of protein, 2.5 grams of fat, and 13 grams of carbs. 

Benefits of Protein

Now you know the best high-protein foods to choose from, but why should you eat them? Here are some of the benefits of protein.

• Eating enough protein (plus training) can lead to muscle protein synthesis and hypertrophy, or muscle growth. (14)(15)
• Complete protein sources contain all the essential amino acids necessary for building skeletal muscle. 
• Protein works to support muscle recovery and immunity after endurance and anaerobic exercise. (16)
• Some protein powders may help reduce inflammation and soreness. (17)
• Protein may help in recovering and healing from an injury. (18)
• Eating protein can help increase satiety to help those trying to lose weight. (19)
• Protein-rich foods have a high thermic effect, so your body will work harder during digestion. (19)(20)
• High-protein diets, while in a caloric deficit, help maintain muscle mass while losing weight. (19)(21)
• Eating enough protein from healthy sources can lower your risk of heart disease. (22) (23)
• Plant protein sources may be linked with a reduced risk of cardiovascular diseases. (24)

How Much Protein Do You Need?

So, how much protein do you need per day? It depends. The Food and Drug Administration (FDA) states that adults need 50 grams of protein daily as a minimum requirement for bodily functions. (25)

Active people expend more energy and will need more than that. Your personal body needs will vary on your body, activity level, and fitness goals. 

Use BarBend’s protein intake calculator* to put in your stats and get a customized recommendation. 

[Related: Protein Vs. BCAAs]

The American College of Sports Medicine (ACSM) recommends that active people get 1.2 to 1.7 grams of protein per kilogram of body weight (or 0.5 to 0.8 grams per pound) daily. (26)

If you’re trying to build muscle or lose body fat, you may still need a bit more, so we’ll take it to another level of specificity. 

For Muscle Growth

To build muscle mass, you need to do consistent resistance training and eat enough calories and protein. The ACSM and the International Society of Sports Nutrition (ISSN) give two different recommendations for building muscle mass.

• The ACSM recommends 1.6 grams of protein per kilogram of body weight as the minimum for building muscle. Anything over 2.2 grams may be unnecessary. (24)
• The ISSN suggests 1.4 to 2 grams of protein per kilogram of body weight for gaining and maintaining muscle. (27)

Competitive bodybuilders may need a higher protein intake. Research shows that most (but not all) bodybuilders can gain muscle by getting 2.3 to 3.1 grams of protein per kilogram of body weight per day. (28)

Based on these findings, a gymgoer who wants to gain muscle but isn’t competing can aim for 1.4 to 2.2 grams of protein per kilogram of body weight per day to reach their goals.

For Fat Loss

When you want to lose body fat, start by calculating your daily calorie needs, and be sure that you’re resistance training to preserve your lean muscle. Eating a high-protein diet while in a calorie deficit can help your body preserve fat-free mass. 

The ISSN recommends 2.3 to 3.1 grams of protein per kilogram of body weight per day to lose body fat and maintain lean muscle. (27)

High Protein Foods FAQs

References

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3. FoodData Central. (n.d.) USDA. U.S. Department of Agriculture. https://fdc.nal.usda.gov/fdc-app.html#/food-search?query=&type=Foundation
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