Every cell in our body contains some protein. When we eat protein-rich foods, it helps repair our current cells and build new ones. This includes things like enzymes that help break down our food, as well as hormones, immune cells, skin, muscles and organs. If we don’t get enough protein, our bodies can struggle to keep all these systems and tissues in good shape. For example, getting enough protein is vital for our immune system to produce antibodies, which are proteins that help us fight infections. (1) (2)
Protein can be found in both plant-based and animal-based foods. While most people get protein from a mix of sources, it’s entirely possible to get all the protein you need from a vegetarian or vegan diet. This list focuses on foods that are minimally processed, but it’s good to know that you can also find protein in things like protein powders, bars, and drinks. (3)
Seeds
Various seeds, such as chia, sesame, sunflower, hemp, flax and pumpkin seeds, are rich sources of protein. A quarter cup of pumpkin seeds contains about 10 grams of protein and 190 calories
According to one study, pumpkin seeds are packed with beneficial polyunsaturated and monounsaturated fatty acids, along with health-promoting antioxidants. The study describes pumpkin seeds as nutritional powerhouses that can be powerful tools to fight conditions such as arthritis, inflammation and prostate cancer. Additionally, pumpkin seeds contain tryptophan, a substance that converts to serotonin, a natural mood-boosting chemical. This can help relieve feelings of depression. (4)
Beans and Chickpeas
Beans are packed with polyphenol antioxidants. These helpful compounds can reduce inflammation and protect against oxidative stress, a form of cell damage linked to various diseases such as obesity, diabetes, heart disease and cancer. One cup of cooked white beans contains almost 17 grams of protein and 242 calories
In addition to their health benefits, beans and chickpeas can be a versatile addition to your meals. You can use them in breakfast creams, chili, soups, stews, casseroles, salads, curries, dips, and even desserts like chickpea cookie dough, red bean ice cream, and black bean brownies.
quinoa
Quinoa is a remarkable source of plant protein that offers a wide range of health benefits. This ancient grain is packed with all nine essential amino acids, making it a complete protein. This quality makes quinoa an excellent choice for people following vegetarian or vegan diets, as well as those looking to increase their protein intake. One cup of cooked quinoa contains almost 8 grams of protein and 229 calories.
In addition to its protein content, quinoa is also rich in fiber, vitamins and minerals, including magnesium, iron and potassium. These nutrients help improve digestion, enhance muscle function, and strengthen the immune system. (5)
In addition, quinoa is gluten-free, making it a suitable choice for people with gluten sensitivity or celiac disease. Incorporating quinoa into one’s diet can lead to consistent energy levels, increased feelings of fullness, and overall improved well-being.
Eggs
Eggs are an economical choice for protein as they are low in carbohydrates and calories. A medium egg contains about 6 grams of protein and 65 calories.
Besides being affordable, eggs pack a nutritional punch. They offer a complete protein along with a wealth of important vitamins and minerals. (6)
Most of the egg’s nutrients, such as vitamin D, omega-3 fatty acids, B vitamins and choline (which could boost mental clarity), are found in the yolk.
Tofu
Tofu, a versatile plant protein, is derived from soybeans and is a popular staple in vegetarian and vegan diets. This protein-rich food offers a number of benefits for the health-conscious. First, tofu is a complete protein, meaning it contains all the essential amino acids necessary for bodily functions. This makes it an excellent meat substitute for those looking to reduce their meat intake. A half cup of tofu contains about 10 grams of protein and 94 calories.
Seafood
Wild salmon or sardines can be added to avocado toast at breakfast, and fish can be added to salads, soups, stews, tacos, pasta and rice dishes, summer rolls, and more. A 4 oz serving salmon contains about 25 grams of protein and 166 calories.
Wild salmon is an excellent source of lean protein. It offers remarkable benefits due to its anti-inflammatory fats. Plus, it provides a critical nutrient, omega-3 fats, that your body can’t produce on its own. (7)
Studies have shown that the abundant omega-3 fatty acids in wild salmon have a positive effect on lowering triglyceride levels and blood pressure. They also reduce the sticky ability of platelets. This, in turn, reduces the chance of plaque and blood clots forming in your arteries, which are major contributors to heart attacks and strokes. In addition, omega-3 fats have positive effects on your brain and nervous system. (8)
The omega-3 fats EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in wild salmon are beneficial in reducing inflammation. This does not only apply to heart disease but also extends to autoimmune diseases. (9)
Chicken
Chicken comes in different cuts such as breasts, thighs, wings and drumsticks. These pieces differ in protein, fat and calorie content, which makes them suitable for different uses. Chicken is widely consumed around the world and is especially preferred by fitness enthusiasts for its rich protein content. Including high protein foods like chicken in your diet can help you achieve health and fitness goals such as building and maintaining muscle and shedding excess fat. 100 grams of chicken breast contains about 30 grams of protein and 195 calories. (10) (11)
Every cell in our body contains some protein. When we eat protein-rich foods, it helps stabilize and build new cells. This includes special proteins such as enzymes that help with digestion, as well as hormones, immune cells, skin, muscles and organs. If we don’t get enough protein, it can be difficult for our bodies to keep these systems and tissues in good condition. For example, having enough protein is vital for our immune system to make antibodies, which are special proteins that fight infection. (12)
Lentils
Lentils are a type of plant food that is packed with protein. They contain more natural compounds called phenols compared to other common legumes. These phenols have been found to provide protection against heart disease, cancer and diabetes. Additionally, studies have shown that lentils can reduce inflammation, support good bacteria in the gut, and reduce the risk of obesity. (13)
You can include lentils in a variety of dishes including curries, soups, stews, salads, layered bowls, dips. One cup of cooked lentils contains a net 17 grams of protein and 323 calories.
nuts
Nuts come in two main groups: peanuts, which are in the legume family, and tree nuts such as peanuts, almonds, walnuts, pecans, macadamia nuts, cashews, Brazil nuts, and others. Even though nuts have more fat than protein, they still provide about as much protein per serving as a whole egg. A quarter cup of mixed nuts contains about 6 grams of protein.
A research review confirms that nuts are rich in essential nutrients. Combined with healthy fats, they help protect against oxidative stress and inflammation. This, in turn, boosts brain function, fights the effects of aging on the brain, and prevents certain chronic diseases. Including nuts in your diet is linked to better blood sugar control, effective weight management and improved heart health. (14)
Low-fat dairy products
All dairy products, including those derived from cow’s, goat’s and sheep’s milk, provide protein. Among them, Greek yogurt stands out as one of the dairy products with the highest protein content. It is a food that is usually incorporated into the Mediterranean Diet. One cup of Greek yogurt contains about 10 grams of protein. (15)
A study showed that eating small portions of yogurt daily, especially low-fat dairy, can significantly reduce the risk of type 2 diabetes. (15)
A further research review suggests that yogurt, as a nutrient-dense dairy food, could potentially help limit weight gain and prevent cardiometabolic disease. These diseases include high blood pressure, elevated fasting blood sugar, and high cholesterol. Additionally, fermented yogurt containing beneficial probiotic bacteria may provide even more substantial benefits. (16) (17)
