Protein, which is necessary to maintain and repair tissues, makes up the building blocks of hormones, skin, organs, and muscles. It is also important to children for growth.

Protein consumption has been found to help lose belly fat and weight while increasing muscle strength and mass.

In addition, a protein-rich diet may also help fight diabetes and lower blood pressure.

The RDI for protein is 56 grams for men and 46 grams for women. However, experts believe that more protein intake helps you function optimally.

Here are 21 savory high protein foods you can include in your diet.

1. Broccoli

Aside from it being loaded with vitamin C, vitamin K, potassium, and fiber, broccoli also carries bioactive nutrients that may help fight against cancer.

Compared with most vegetables, it contains higher protein, which is 33% of calories. A 96-gram (1-cup) chopped broccoli holds only 31 calories and 3 grams of protein.

2. Brussels sprouts

Brussels sprouts are related to broccoli.

This vegetable is also high in other nutrients, such as fiber, vitamin C, and protein.

78-gram (1-cup) Brussels sprouts carry 28 calories and 2 grams of protein.

3. Lean beef

Lean beef is loaded with vital nutrients, such as vitamin B12 and protein. An 85-gram serving of lean sirloin steak carries 186 calories and 25 grams of protein.

Beef is perfect for low-carb dieters.

4. Tuna

A popular type of fish, tuna can be eaten cold in salads or hot in a range of baked dishes. It is one of the high protein low fat foods available. What’s more, it is low in calories.

Tuna is also a great source of omega-3 fats and other various nutrients.

A 142-gram tuna contains only 128 calories and 27 grams of protein.

5. Cottage cheese

Cottage cheese is low in calories and fat content, and rich in essential nutrients, including selenium, vitamin B12, calcium, phosphorus, and riboflavin (vitamin B2).

A 226-gram low fat cottage cheese with 1% fat harbors 163 calories and 28 grams of protein.

Other types of protein-rich cheese include cheddar cheese (26% of calories), mozzarella (29%), Swiss cheese (30%), and Parmesan cheese (38%).

6. Greek yogurt

Also called strained yogurt, Greek yogurt is a very thick type of yogurt, which has a creamy texture.

Rich in many nutrients, Greek yogurt pairs well with savory and sweet dishes.

A 170-gram Greek yogurt holds only 100 calories and 17 grams of protein.

Although full fat Greek yogurt is protein-rich, it contains more calories. Thus, choosing the one without added sugar is a great idea.

Similar options include kefir (40% of calories) and regular full fat yogurt (24% of calories).

7. Milk

Holding a little of nearly every nutrient needed by your body, milk is a great source of riboflavin (vitamin B2), phosphorus, calcium, as well as protein.

There are also low or zero fat milk options for those who are concerned about their fat intake.

However, milk consumption can also cause gastrointestinal symptoms, especially for people with lactose intolerance.

Moreover, dairy milk is not a good option for people with a milk allergy as it may lead to severe symptoms.

So if you cannot tolerate dairy milk or you are following a purely plant-based diet, you can opt to drink soy milk instead.

A cup of whole milk holds 149 calories and 8 grams of protein, while the same amount of soy milk carries 105 calories and 6.3 grams of protein.

8. Eggs

Whole eggs, an excellent source of healthy fats, brain nutrients, eye-protecting antioxidants, vitamins, and minerals, are among the healthiest and most nutritious foods on the planet.

Egg whites are almost pure protein, making them protein-rich. A large egg carries 78 calories and 6 grams of protein.

People with an egg allergy should avoid eggs and other foods containing egg.

9. Peanuts

Peanuts are loaded with fiber, magnesium, and protein. In addition, it has been found to help you lose weight.

One ounce of peanut holds 161 calories and 7 grams of protein. Although they are rich in protein, peanuts are best consumed in moderation as they can likewise be high in calories.

People with a nut allergy should avoid eating peanuts.

10. Almonds

Almonds are rich in essential nutrients, including manganese, magnesium, fiber, and vitamin E. They are also rich in protein; in fact, an ounce of almonds carries 164 calories and 6 grams of protein.

People who have a nut allergy should avoid consuming almonds. Other protein-rich nuts include cashews (11% of calories) and pistachios (13% of calories).

11. Chicken breast

One of the most popular protein-loaded foods, chicken breast can be tasty in a wide range of dishes; it is also very easy to cook.

Most of its calories can come from protein if you eat chicken breast without the skin.

You might wonder how much protein in chicken breast. One roasted chicken breast without skin harbors only 284 calories and 53 grams of protein.

12. Oats

Being one of the healthiest grains available, oats provide several essential nutrients, including magnesium, healthy fibers, thiamine (vitamin B1), and manganese.

It is also loaded with protein; in fact, a cup of oats harbors 307 calories and 11 grams of protein.

13. Quinoa

A popular pseudo-cereal, quinoa has been considered a superfood. It is rich in antioxidants, fiber, vitamins, and minerals and also offers numerous health benefits.

What’s more, it is protein-rich; a 185-gram cooked quinoa harbors 222 calories and 8 grams of protein.

14. Whey protein supplements

A protein supplement can be a great option when you’re pressed for time and unable to prepare a meal or a snack.

A high-quality protein from dairy foods, whey protein can help build muscle mass and aid weight loss. Each serving of whey protein supplements may contain 20­–50 grams of protein.

There are a wide variety of whey protein supplements available online.

15. Lentils

A type of legume, lentils are packed with essential nutrients, including manganese, folate, copper, iron, magnesium, potassium, and fiber.

They are one of the best sources of plant-based protein in the world, making them an excellent choice for vegans and vegetarians.

198-gram boiled lentils hold 230 calories and 18 grams of protein.

Other high protein legumes include chickpeas (19% of calories), kidney beans (24%), and soybeans (33%).

16. Ezekiel bread

Ezekiel bread is made of sprouted and organic whole grains and legumes, including barley, millet, wheat, spelt, lentils, and soybeans.

It is also rich in various important nutrients, such as protein and fiber, compared with most breads.

One slice of Ezekiel bread holds 80 calories and 4 grams of protein.

17. Pumpkin seeds

Pumpkin seeds are incredibly high in several essential nutrients, including zinc, iron, and magnesium. An ounce of pumpkin seeds holds 158 calories and 9 grams of proteins.

Other high protein seeds include chia seeds (11% of calories), sunflower seeds (12%), and flax seeds (12%).

18. Turkey breast

Turkey breast holds very little fat and calories, containing mostly protein. Aside from being delicious, it is also rich in various essential vitamins and minerals.

An 85-gram serving of turkey breast holds 125 calories and 26 grams of protein.

19. Fish (all types)

Fish is loaded with essential nutrients; some are also rich in heart-healthy omega-3 fatty acids.

For example, salmon is 22% protein. A 3-ounce serving contains 19 grams of protein and only 175 calories.

20. Shrimp

A type of seafood, shrimp also carries omega-3 fatty acids. It is low in calories and rich in various nutrients, such as vitamin B12 and selenium.

An 85-gram serving carries only 84 calories and 20 grams of protein.

21. Teff

A grass often ground down to make flour, teff is a gluten-free, protein-rich food with ~ 13 grams of protein for every 100-gram serving.

Conclusion

Protein helps maintain and repair body tissue and aids weight loss. There are a variety of protein-rich, weight loss friendly foods.

There are several sources of protein for vegetarians as well. Vegans and vegetarians can have plant-based foods, including lentils.