What are the 10 foods that give you protein?

October 16, 2025 •

4 min read

Protein is a crucial macronutrient involved in repairing tissues and building muscle, a process known as muscle protein synthesis. Whether you're an athlete, an older adult, or simply seeking a healthier diet, knowing what are the 10 foods that give you protein can significantly improve your health. Including these versatile and nutrient-dense options in your meals can help you feel fuller for longer and build and maintain muscle mass.

Quick Summary

This article outlines 10 high-quality protein sources, detailing their nutritional content and benefits. It explores options from both animal and plant-based origins, providing a comparison to help readers make informed dietary choices for better health, muscle maintenance, and weight management.

Key Points

Diverse Sources: Include both animal-based (eggs, chicken) and plant-based (lentils, tofu) protein sources for a well-rounded diet.
Nutrient-Rich: Many high-protein foods, like salmon and almonds, also provide healthy fats, vitamins, and minerals essential for health.
Muscle Maintenance: Protein is crucial for building and repairing muscle tissue, making foods like lean beef and chicken important for active individuals.
Satiety and Weight Management: Protein-rich foods help you feel full and satisfied, which can support weight loss efforts by reducing overall calorie intake.
Quality Matters: Consider the quality of protein and aim for a variety to ensure you get all essential amino acids, especially with plant-based diets.

Protein is an essential macronutrient that acts as a building block for your body's cells and tissues. While many people associate protein solely with meat, a wide variety of foods—from animal and plant sources—are packed with this vital nutrient. Ensuring you get enough protein from a varied diet is key to supporting muscle repair, immune function, and overall well-being.

10 Foods that Give You Protein

1. Eggs

One large egg offers approximately 6 grams of high-quality protein, along with important vitamins, minerals, and healthy fats. Eggs are incredibly versatile, perfect for breakfast scrambled or hard-boiled, or added to salads and other dishes. The egg white is almost pure protein, but the yolk contains a higher concentration of nutrients.

2. Chicken Breast

As a lean and highly versatile protein source, chicken breast is a staple for many fitness enthusiasts. A cooked 3-ounce (85g) serving contains around 26 grams of protein, making it an excellent option for building and repairing muscle. It is low in fat, and also provides a good dose of B vitamins, zinc, and selenium.

3. Greek Yogurt

Greek yogurt, known for its thick and creamy texture, is a strained version of regular yogurt that packs more protein. A 7-ounce (200g) container can provide nearly 20 grams of protein. It’s a great source of calcium and probiotics, which support gut health. Enjoy it with fruit, nuts, or use it as a substitute for sour cream.

4. Salmon

This fatty fish is not only rich in protein but also loaded with heart-healthy omega-3 fatty acids. A 3-ounce (85g) serving of cooked salmon provides around 22 grams of protein. Incorporating fish like salmon into your diet adds variety and provides a wide range of essential nutrients.

5. Lentils

For a powerful plant-based protein, lentils are a top contender. One cup of cooked lentils provides approximately 18 grams of protein and is also an excellent source of fiber, folate, and iron. Their high fiber content promotes feelings of fullness, making them beneficial for weight management.

6. Lean Beef

Lean beef cuts, such as sirloin or round, offer a significant amount of high-quality protein and essential nutrients. A 3-ounce (85g) serving provides about 25 grams of protein, along with iron and vitamin B12. It is important to choose leaner cuts to limit saturated fat intake.

7. Cottage Cheese

This creamy, fresh cheese is an excellent, low-fat source of protein. A one-cup (210g) serving of cottage cheese contains around 23 grams of protein. It is also rich in calcium and can be enjoyed on its own, blended into smoothies, or used in recipes.

8. Tofu

Made from soybeans, tofu is a versatile plant-based protein that readily absorbs the flavors of marinades and seasonings. Half a cup of firm tofu contains approximately 9 grams of protein, making it a great option for vegetarian and vegan diets. Tofu is a complete protein, containing all nine essential amino acids.

9. Quinoa

Quinoa is a unique seed often used as a grain that is considered a complete protein, containing all nine essential amino acids. One cup of cooked quinoa provides 8 grams of protein, in addition to being rich in fiber, iron, and magnesium. It can be used as a side dish, a base for grain bowls, or in salads.

10. Almonds

These popular tree nuts are a convenient and nutritious snack packed with protein, healthy fats, fiber, and vitamin E. A 1-ounce (28g) serving of almonds provides 6 grams of protein. They can be enjoyed as a snack, added to oatmeal or yogurt, or used as a topping for salads.

Animal Protein vs. Plant-Based Protein Comparison


Feature	Animal Protein	Plant-Based Protein (e.g., Tofu, Lentils)
Complete Protein	Most are complete, containing all essential amino acids.	Only a few are complete (e.g., soy, quinoa). Incomplete proteins often need combining.
Saturated Fat	Often higher, especially in non-lean cuts.	Typically lower in saturated fat.
Fiber Content	Contains no fiber.	Generally rich in dietary fiber.
Nutrient Density	High in bioavailable iron, zinc, and Vitamin B12.	Can be high in nutrients like folate, magnesium, and iron.
Sustainability	Higher environmental impact in production.	Typically lower environmental impact.

Conclusion

By incorporating a variety of sources from this list, you can ensure your body receives the necessary protein for repairing and building tissues, maintaining muscle mass, and staying energized. Whether you prefer animal products like chicken and fish or plant-based options like lentils and tofu, focusing on nutrient-rich choices is the key to supporting your health. The most effective way to meet your daily protein needs is to distribute your intake across all meals, rather than relying on one or two large portions. A balanced diet with a mix of these top protein foods can make a significant difference in your overall well-being.

Resources

To learn more about the nutritional value of different foods, including protein content, you can consult the official FoodData Central database from the U.S. Department of Agriculture.

Frequently Asked Questions

The minimum recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight. However, individual needs vary based on age, gender, weight, activity level, and health goals, with active individuals often requiring more.

Yes, you can get enough protein from a plant-based diet by consuming a variety of plant protein sources like lentils, beans, nuts, seeds, and soy products like tofu and tempeh. Combining different sources throughout the day helps ensure you get all essential amino acids.

Yes, lean beef is a rich source of high-quality protein, as well as essential nutrients like iron and vitamin B12. Choosing leaner cuts helps to minimize saturated fat intake.

Yes, both Greek yogurt and cottage cheese are excellent dairy sources of protein. They contain high amounts of protein per serving and offer additional nutrients like calcium.

Protein can aid in weight loss by promoting feelings of fullness and satiety, which can lead to reduced overall calorie intake. It also helps preserve muscle mass, which is important during weight loss.

A complete protein is a food source that contains all nine essential amino acids that the body cannot produce on its own. Animal products are typically complete proteins, while some plant-based foods like quinoa and soy are also complete.

While protein is essential, excessive intake can pose risks, such as straining the kidneys, especially if you have pre-existing kidney conditions. Most people consume more than enough protein, and consulting a healthcare professional is advisable for very high-protein diets.