Delicious high protein foods

Protein makes up the building blocks of organs, muscles, skin, and hormones.
Your body needs protein to maintain and repair tissues. Meanwhile, children need it for growth. 
Studies show that eating protein can also help you lose weight and belly fat while increasing your muscle mass and strength.
Here is a list of 15 delicious foods that are high in protein.

Eggs
Whole eggs are among the healthiest and most nutritious foods available. 
They’re an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that you need. 
Whole eggs are high in protein, but egg whites are almost pure protein.
Protein content: One large egg has 6 grams of protein and 78 calories.

Chicken breast
Chicken breast is one of the most popular protein-rich foods. 
If you eat it without the skin, most of its calories come from protein. 
Chicken breast is also very easy to cook and versatile. It can taste delicious in a wide range of dishes.
Protein content: One roasted chicken breast without skin contains 53 grams and only 284 calories.

Lean beef
Lean beef is high in protein, as well as highly bioavailable iron, vitamin B12, and large amounts of other vital nutrients. 
Protein content: A 85-gram serving of lean sirloin steak contains 25 grams of protein and 186 calories.

Tuna/ Mackerel
Tuna is a popular type of fish. You can eat it hot in a range of baked dishes or cold in salads. 
It’s low in fat and calories but a rich source of protein. 
Like other fish, tuna is a good source of various nutrients and contains omega-3 fats. 
Protein content: One can (142 grams) contains 27 grams of protein and only 128 calories

Oats
Oats are among the healthiest grains available. 
They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients. 
Protein content: One cup of oats has 11 grams and 307 calories. 

Cottage cheese/ Paneer
Cottage cheese is a type of cheese that is low in fat and calories. 
It’s rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients. 
Protein content: One cup (226 grams) of low-fat cottage cheese contains 28 grams of protein and 163 calories.

Almonds
Almonds are a popular type of tree nut. 
They are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium.
Protein content: 6 grams and 164 calories per 28g serving.

Fish (all types)
Fish is healthy for various reasons. It’s rich in essential nutrients. 
Some types are high in heart-healthy omega-3 fatty acids.
Protein content: Salmon contains 19 grams per 85- gram serving and only 175 calories.

Shrimp
Shrimp is low in calories but high in various nutrients, including selenium and vitamin B12. 
Like fish, shrimp contains omega-3 fatty acids. 
Protein content:  A 85-gram serving contains 20 grams and only 84 calories. 

Greek yogurt
Greek yogurt, also called strained yogurt, is a very thick type of yogurt.
It pairs well with sweet and savory dishes. It has a creamy texture and is high in many nutrients. 
When buying Greek yogurt, opt for one without added sugar. 
Full fat Greek yogurt is also high in protein but contains more calories.
Protein content: 170-gram container has 17 grams of protein and only 100 calories.

Milk
Milk contains a little of nearly every nutrient that your body needs. 
It’s a good source of high-quality protein, and it’s high in calcium, phosphorus, and riboflavin (vitamin B2). 
Protein content: One cup of whole milk contains 8 grams of protein and 149 calories. One cup of soy milk contains 6.3 grams of protein and 105 calories

Broccoli
Broccoli is a healthy vegetable that provides vitamin C, vitamin K, fiber, and potassium. 
It also provides bioactive nutrients that may help protect against cancer.
Protein content: One cup (96 grams) of chopped broccoli has 3 grams of protein and only 31 calories.
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Quinoa
Quinoa is a popular pseudo-cereal that many consider a superfood. 
It’s rich in vitamins, minerals, fiber, and antioxidants. 
Quinoa has numerous health benefits. 
Protein content: One cup (185 grams) of cooked quinoa has 8 grams and 222 calories. 

Whey protein supplements
When you’re pressed for time and unable to cook, a protein supplement can come in handy. 
Whey protein is a high-quality protein from dairy foods that can help build muscle mass. 
It may also aid weight loss. 
Protein content: Varies between brands. One serving may contain 20-50g protein.

Lentils
Lentils are high in fiber, magnesium, potassium, iron, folate, copper, manganese, and various other nutrients.
Lentils are among the world’s best sources of plant-based protein, and they’re an excellent choice for vegetarians and vegans. 
Protein content: One cup (198 grams) of boiled lentils contains 18 grams and 230 calories.

Pumpkin seeds
Pumpkin seeds incredibly high in many nutrients, including iron, magnesium, and zinc. 
Protein content: 28 grams has 9 grams of protein and 158 calories. 

Brussels sprouts
Brussels sprouts are another high protein vegetable related to broccoli. They’re high in fiber, vitamin C, and other nutrients. 
Protein content: A 78 grams serving contains 2 grams of protein and 28 calories. 

Peanuts
Peanuts are high in protein, fiber, and magnesium. Studies show that they can help you lose weight. Peanut butter is also high in protein, but it can likewise be high in calories. Therefore, you should eat it in moderation. 
Protein content: A 28 grams serving contains 7 grams and 161 calories.