List of Best 40 Protein-Rich Food
From curbing hunger to building muscle, hair and nails, protein is a vital part of every woman's diet. Whether you keep a meat-free vegetarian diet or paleo diet packed with animal products, your protein intake is essential to your overall health and fitness. Here are forty foods capable of providing a variety of amino acid profiles for a healthy, balanced diet.
Eggs and Dairy
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Eggs – Low in carbs and high in essential amino acids, eggs aren't just for breakfast. Pop a boiled egg into your lunch for a portable, protein-packed snack, or enjoy an eggy quiche for a satisfying and delicious meal.
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Greek Yogurt – With double the protein of traditional yogurt and an array of beneficial probiotics, Greek yogurt is also high in calcium. Versatile enough for everything from breakfast to a high-protein substitute for sour cream, it's a great staple item for your grocery list.
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Cottage Cheese – Slowly digested thanks to the casein proteins, cottage cheese is a great late-night snack to keep you feeling full all night, with a steady supply of all nine amino acids to rebuild muscle and tissues while you sleep.
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Swiss Cheese – Versatile, widely available and high in protein, Swiss cheese can be purchased in a variety of fat contents to suit any diet.
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2-Percent Milk – With more fat than skim milk to aid in the absorption of vitamin D, 2% milk contains lots of protein and omega 3s.
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Protein Powder – 25 Grams of Protein per Serving. Perfect for post-workout recovery and on-the-go snacks to curb hunger, a high-quality whey protein isolate supplement like Pinup Girl Protein contains all nine amino acids, 0 grams of carbs or sugar and can even be integrated into many of your favorite recipes for extra protein.
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Smoothies – The deluxe version of the everyday protein shake, smoothies also contain fruits, vegetable and juices to increase antioxidants and other nutrients.
- Frozen Greek Yogurt – A delicious alternative to ice cream, the frozen version of this protein-packed favorite gives you all the satisfaction of a delicious dessert with an added dose of nutrients and probiotics.
Seafood
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Yellow Fin Tuna - With 25 grams of high-quality protein in every three ounces of yellow fin tuna, this easily digestible fish is also a great source of vitamin B and selenium.
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Halibut -- Every three ounces of halibut contains about 23 grams of protein, but only 2 grams of fat. Look for Pacific halibut as opposed to Atlantic, due to its sustainability.
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Octopus -- While it might not be the most common source of seafood protein in Western diets, octopus does contain a whopping 25 grams of protein for every 3 ounces.
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Sockeye Salmon – Rich in omega-3 fatty acids, sockeye salmon also provides 23 grams of protein in every 3-ounce serving.
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Tilapia – A mild-tasting favorite of picky eaters, every three ounces of tilapia delivers 21 grams of protein.
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Anchovies – This classic pizza topping packs a lot of protein into a tiny, salty package. To be precise, 24 grams per each three-gram serving.
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Light Tuna – Less expensive than white tuna, light tuna also contains more protein; 22 grams for every 3 ounces. Look for water-packed varieties as opposed to those packed in calorie-laden oils.
- Sardines – Relatively low in mercury due to their small size, sardines are high in protein, vitamin D and healthy fats.
High-Protein Meats
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Steak – Bottom or top round steak contains roughly 23 grams of protein for each 3-ounce serving but is also high in calories and unhealthy fats.
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Lean Ground Beef – Every three ounces of ground beef contains about 18 grams of protein, with grass-fed varieties the most nutrient-dense choice.
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Boneless Pork Chops – With about 26 grams of protein per 3 ounces, pork chops are a protein-dense and highly versatile meat.
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Skinless, Boneless Chicken Breast – The go-to for meal-prepping fitness buffs, skinless chicken breast contains 24 grams of relatively lean protein in every 3-ounce serving.
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Turkey Breast – Your Thanksgiving favorite also contains 24 grams of protein per 3 ounces. Like chicken, this is a leaner source of animal protein.
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Corned Beef – Versatile and delicious, corned beef contains 24 grams of protein for every 3 ounces of meat.
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Canned Chicken – Great for quick salads and on-the-go meals, canned chicken packs 21 grams of protein into every three ounces. Canned meats are typically higher in sodium, so be sure to read labels carefully.
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Roast Beef – Relatively lean, this deli favorite provides 18 grams of protein for every 3 ounces piled on your favorite sandwich.
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Canadian Bacon – Lower in fat than traditional bacon, every 3 ounces of Canadian bacon contains about 15 grams of protein.
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Chorizo – A staple of Mexican cuisine, 3 ounces of spicy chorizo contains about 21 grams of protein.
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Pepperoni – More than just a pizza topping, pepperoni can be added to sandwiches, salads and snacks for about 18 grams of protein per 3 ounces.
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Roasted Turkey Breast – Consider adding 3 ounces of roasted turkey breast the next time you're at the deli counter; this lean sandwich meat contains about 18 grams of protein per serving.
- Beef Jerky – Shelf-stable and infinitely portable, beef jerky contains about 13 grams of protein per ounce. Look out for MSG and nitrites in ingredient lists, though, and be mindful of sodium.
Plant-Based Proteins
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Navy Beans – Every cup of navy beans contains about 20 grams of protein. Inexpensive, convenient and versatile, canned varieties can be added to chili or used as a hummus ingredient.
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Dried Lentils – Affordable and dense in fiber and minerals, every quarter-cup of lentils contains about 13 grams of protein.
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Peanut Butter – Two tablespoons of this childhood favorite contains about 8 grams of protein.
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Mixed Nuts – Great for quick snacks, mixed nuts are rich in unsaturated fat and protein, with 6 grams in every 2-ounce serving.
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Bean Chips – A healthy and protein packed alternative to potato chips, every ounce contains about 4 grams of protein.
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Tofu – This vegetarian and vegan favorite is packed with soy-based proteins and can be prepared in a variety of ways. While firmer varieties will be higher in protein, each 3-ounce serving contains roughly 12 grams of protein.
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Edamame – As fun to eat as they are delicious, edamame-style soybeans contain about 8 grams of protein in each half-cup serving.
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Green Peas – Each cup of green peas contains about 7 grams of protein.
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Wheat Germ – The most nutrient-dense part of the wheat plant, each ounce of wheat germ contains about 6 grams of protein.
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Soba Noodles – Made from buckwheat, which is one of the few nutritionally complete plant-based proteins, soba noodles provide about 12 grams of protein in each 3-ounce serving.
- Quinoa – Another rare plant protein containing all nine essential amino acids, quinoa is versatile, delicious and high in many nutrients.
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