High Protein Food: 20 Tasty Foods to Try

Protein plays a key role in keeping your body healthy and strong. It helps repair and build muscle, keeps you feeling full longer, and supports your metabolism. Whether you follow a plant-based diet or eat everything, you can easily add high-protein foods to your daily meals without sacrificing taste.

Here are 20 tasty, high-protein foods to help you build muscle, stay satisfied, and keep your energy up throughout the day.

1. Chicken Breast

Chicken breast offers around 30 grams of lean protein per 100 grams cooked. It’s versatile, working well in salads, wraps, or paired with roasted vegetables for a simple, filling meal.

2. Greek Yogurt

Greek yogurt provides 10–20 grams of protein per serving and is creamy and tangy. Pair it with berries and a drizzle of honey for a balanced breakfast or snack.

3. Eggs

Each egg contains about 6 grams of high-quality protein and essential nutrients. Scramble, boil, or poach them for a quick, protein-rich addition to any meal.

4. Salmon

Salmon delivers about 22 grams of protein per 100 grams along with heart-healthy omega-3 fats. Enjoy it grilled, baked, or in poke bowls for a flavorful option.

5. Cottage Cheese

Cottage cheese contains around 11 grams of protein per 100 grams and is mild enough to pair with fruits, nuts, or herbs for a savory snack.

6. Lean Beef

Lean beef offers about 26 grams of protein per 100 grams, making it an iron-rich option for supporting energy and muscle growth.

7. Tuna

Tuna provides about 25 grams of protein per 100 grams and is a convenient choice for salads, wraps, or sushi bowls.

8. Tofu

Tofu, with around 8 grams of protein per 100 grams, is a versatile plant-based option that absorbs marinades and flavors easily.

9. Lentils

Lentils offer about 9 grams of protein per 100 grams cooked and add fiber, making them a hearty base for soups, stews, or salads.

10. Quinoa

Quinoa provides around 4 grams of complete protein per 100 grams cooked and can be added to salads, bowls, or used as a base for warm meals.

11. Edamame

Edamame contains around 11 grams of protein per 100 grams and can be enjoyed with a sprinkle of sea salt as a satisfying snack.

12. Turkey Breast

Turkey breast delivers about 29 grams of lean protein per 100 grams cooked, making it a low-fat option for sandwiches, salads, or wraps.

13. Tempeh

Tempeh, a fermented soy product, offers around 19 grams of protein per 100 grams and has a nutty taste perfect for stir-fries or grain bowls.

14. Shrimp

Shrimp provides around 24 grams of protein per 100 grams and cooks quickly, making it an easy option for fast, high-protein dinners.

15. Chickpeas

Chickpeas contain about 8 grams of protein per 100 grams cooked and work well in curries, salads, or roasted as a crunchy snack.

16. Almonds

Almonds provide around 21 grams of protein per 100 grams and are perfect for on-the-go snacking or adding crunch to yogurt and salads.

17. Protein Powder

Protein powders (whey or plant-based) offer 20–25 grams of protein per scoop, making them a quick addition to smoothies, oatmeal, or pancakes.

18. Seitan

Seitan, made from wheat gluten, offers around 25 grams of protein per 100 grams, making it a popular meat alternative for plant-based diets.

19. Pork Tenderloin

Pork tenderloin contains about 22 grams of protein per 100 grams cooked and is a lean, tender option for grilling or roasting.

20. Black Beans

Black beans offer around 8 grams of protein per 100 grams cooked while providing fiber for steady energy and digestive health.

Building a Protein-Powered Plate

Adding these high-protein foods to your meals can help you meet your daily needs while keeping meals tasty and satisfying.

For additional guidance on how much protein you need, Harvard Health offers a helpful overview.

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