What Foods are High in Protein?

Protein is essential in the diet and can come from animal and plant sources. Here are some of the best sources.


A large egg contains about 6g of protein in a form that’s easy to digest. Eggs are also full of minerals, vitamins, healthy fats and brain nutrients.

Dairy foods

Dairy foods like milk, cheese, and yogurt are a good source of protein.  If you are not intolerant to milk, it contains high-quality protein and is also a good source of calcium. Cottage cheese is full of protein and other beneficial nutrients as well as being low in fat. A 170g container of non-fat Greek yogurt contains 17g of protein and only 100 calories. A full-fat one contains plenty of protein but more calories.


Seafood is a good source of protein and is usually low in fat. Salmon is slightly higher in fat, but it contains a good supply of omega-3 fatty acids which can help to reduce inflammation. Tuna is low in fat and calories and is a great source of protein.

Chicken breasts

Chicken breasts are one of the most popular sources of protein. One roasted chicken breast without skin contains 53 grams of protein.

Lean beef

Lean beef contains a high amount of protein as well as vitamin B12, iron and other nutrients.


Lentils are one of the best plant sources of protein, so they are an excellent choice for vegans and vegetarians. They are also high in fiber, magnesium, potassium and many other nutrients.