What are two food items that are rich in protein?

November 27, 2025 •

3 min read

According to the U.S. Dietary Reference Intakes, the recommended dietary allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. So, what are two food items that are rich in protein and easily incorporated into a daily diet?

Quick Summary

Protein is a crucial macronutrient for muscle repair, hormone production, and overall bodily function. Common examples of protein-rich foods include lean meats like chicken breast and plant-based options such as lentils. Both offer distinct nutritional advantages and can support various health goals.

Key Points

Chicken Breast: An excellent source of lean, complete protein, ideal for muscle growth and weight management.
Lentils: A fantastic plant-based protein rich in fiber, which supports digestion and promotes satiety.
Complete vs. Incomplete Protein: Chicken breast is a complete protein; while lentils are an incomplete protein, they can be combined with other foods to form a complete profile.
Dietary Versatility: Both foods are highly versatile; chicken can be grilled or baked, while lentils are perfect for soups and salads.
Health Benefits: A high-protein diet supports muscle repair, satiety, and overall health.
Beyond Two Items: Other great protein sources include Greek yogurt, eggs, quinoa, and cottage cheese.

Understanding Protein and Its Importance

Protein is a foundational component of every cell in the body. It is essential for building and repairing tissues, producing enzymes and hormones, and maintaining a healthy immune system. For fitness enthusiasts, athletes, and anyone looking to manage their weight, a diet rich in protein is often a key strategy. While many foods contain protein, some stand out for their high concentration and bioavailability.

First Protein-Rich Item: Chicken Breast

Chicken breast is a powerhouse of lean protein, making it a staple for many health-conscious individuals. A standard 3.5-ounce (100-gram) serving of cooked chicken breast provides approximately 31 grams of protein with minimal fat content. This makes it an excellent choice for those seeking to build muscle or lose weight without adding excess calories from fat. Furthermore, chicken is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. This comprehensive amino acid profile is crucial for effective muscle synthesis and repair.

Chicken breast is incredibly versatile and can be prepared in countless ways, from grilling and baking to shredding for salads and sandwiches. Its mild flavor makes it a perfect canvas for various marinades and seasonings, allowing for endless culinary creativity.

Second Protein-Rich Item: Lentils

For those following a plant-based diet or simply looking to diversify their protein sources, lentils are an outstanding option. These edible legumes are not only packed with protein but also rich in dietary fiber, which aids in digestion and promotes a feeling of fullness. A single cup of cooked lentils offers around 18 grams of protein and an impressive 16 grams of fiber. This powerful combination makes lentils a champion for digestive health and satiety, which can assist with weight management.

Lentils are also an excellent source of important minerals like iron, folate, and manganese. They come in several varieties, including green, brown, and red, each with a slightly different texture and cooking time. They are commonly used in soups, stews, curries, and salads.

Comparison of Chicken Breast and Lentils

To better illustrate the differences and benefits, here's a comparison table:


Feature	Chicken Breast (Cooked, 100g)	Lentils (Cooked, 1 cup)
Protein Content	~31g	~18g
Fat Content	Very low	Very low
Fiber Content	0g	~16g
Key Nutrients	B vitamins, Selenium, Phosphorus	Iron, Folate, Manganese
Dietary Suitability	Omnivore, Carnivore	Vegan, Vegetarian, Omnivore
Digestive Impact	Easily digestible	High fiber content assists digestion
Cost-Effectiveness	Moderate	Highly affordable

Beyond Chicken and Lentils: Other High-Protein Foods

Greek Yogurt: This dairy product is strained to remove excess whey, resulting in a thick, creamy consistency and double the protein of regular yogurt. It is also a great source of probiotics.
Eggs: Often called the perfect protein, eggs are inexpensive and contain all nine essential amino acids. They can be cooked in numerous ways, making them a versatile dietary choice.
Quinoa: A complete plant-based protein source, quinoa is also a good source of fiber, magnesium, and iron. It can be used as a substitute for rice or couscous.
Almonds: These nuts provide a healthy dose of protein, fiber, and healthy fats. They make for a convenient and satisfying snack.
Cottage Cheese: Another high-protein dairy option, cottage cheese is particularly rich in casein, a slow-digesting protein that helps with satiety.

For more detailed nutritional information and guidelines, the U.S. Department of Agriculture (USDA) offers an extensive food data and nutrition resource. Learn more about food composition and dietary requirements here.

Conclusion

Incorporating protein-rich foods into your diet is a straightforward way to support your overall health and wellness goals. Both chicken breast and lentils serve as excellent examples of high-protein foods, each offering unique benefits and catering to different dietary preferences. By understanding their nutritional profiles and finding ways to integrate them into your meals, you can ensure your body receives the essential building blocks it needs to thrive. Whether you prefer lean animal protein or a fiber-packed plant-based option, there are abundant choices to help you meet your daily protein requirements and maintain a healthy, balanced lifestyle.

Frequently Asked Questions

The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight. This amount can vary based on factors such as age, activity level, and health goals.

Yes, it is entirely possible to get enough protein from a plant-based diet. By combining various protein-rich plant foods like lentils, quinoa, and beans, you can ensure a complete amino acid profile.

Lean chicken breast is a very healthy source of protein due to its low-fat content and complete amino acid profile. However, a balanced diet including diverse protein sources, both animal and plant-based, is generally recommended for optimal nutrition.

Lentils are easy to add to your diet. Try using them in soups, stews, salads, or as a base for vegetarian patties. Red lentils cook quickly and are great for curries, while brown or green lentils hold their shape better in salads.

For most people, sufficient protein for muscle building can be obtained through whole foods. Supplements like protein powder can be a convenient option, but they are not strictly necessary if your diet is well-planned.

Animal protein sources (like chicken) are complete, containing all essential amino acids. Plant protein sources (like lentils) are often incomplete but can be combined to form a complete profile. Animal protein is also often more bioavailable.

For most healthy individuals, a high-protein diet is safe. However, excessive protein intake, especially from animal sources, can potentially put a strain on the kidneys over a long period. Always consult a healthcare professional for personalized dietary advice.