The 10 Healthiest Sources of Protein


A big egg includes 70 calories and over 13 vital elements, including iron, vitamin D, zinc, lutein, zeaxanthin, and choline. Eggs include six grams of high-quality protein and antioxidants.

Fish and Seafood

Foods like fish and seafood are healthy and high-quality proteins. Seafood contains all nine essential amino acids and delivers 20-25 grams of protein per three-ounce dish of tuna or shrimp.

Greek Yogurt

A six-ounce serving of most nonfat, no-sugar Greek yogurt has over 15 grams of protein and 100 calories. Choose a Greek yogurt with less sugar for the healthiest strained yogurt.

Cow's Milk

Cow's milk contains casein and whey. Casein comprises 80% of protein and whey 20%. Casein digests slowly and increases satiety, whereas whey digests rapidly.

Chicken Breast

We all know chicken breast is a great lean protein source. Cooked chicken breast offers 140 calories and 28 grams of protein per 3-ounce serving.

Turkey Breast

Turkey breast is another good source of high-quality lean protein. Turkey breast has 25 grams of protein per 3 ounce meal and 135 calories, equivalent to skinless chicken breast.

Cottage Cheese

The average half-cup serving of low-fat plain cottage cheese has 14 grams of protein, 100 calories, and calcium.


Beans include 15 grams of protein, fiber, antioxidants, zinc, B vitamins, potassium, magnesium, and many other minerals in a cup. Protein and fiber make beans full.


Edamame (steamed immature soybeans in pods) has 200 calories, 17 grams of protein, and 8 grams of fiber per cup. Soybeans are rich in fiber, magnesium, iron, B vitamins, omega-3 fats, and other minerals.


Like other beans, a cup of lentils offers 18 grams of protein and 230 calories. Lentils include B vitamins, iron, zinc, potassium, and magnesium.

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