Getting enough protein on a daily basis is essential to your overall health. Healthy sources of protein include eggs, nuts, lean meats, fish, dairy products, and certain grains. Black beans are often an inexpensive source of protein. Black beans can be prepared in a variety of ways, making them a very versatile ingredient when preparing meals.
Some lima beans offer about 21 grams (g) of protein per 100 g serving. Yellow corn has approximately 15.6 g of protein per cup. In addition, corn also contains a good amount of fiber and minerals, including calcium. One cup of raw broccoli has nearly 2.6 g of protein and contains a variety of nutrients such as folate and potassium.
This powerful vegetable has only 31 calories per cup. Cauliflower has a lot of protein with very few calories. One cup of minced cauliflower has 27 calories and 2 g of protein. Chicken breast is a lean source of protein.
Most of its calories come directly from protein when served skinless. A 100 g skinless chicken breast provides about 22 g of protein. Oats offer around 13 g of protein per 100 g. They are also a source of complex carbohydrates.
Raw oats are easy to prepare like oatmeal, and people can season them with a variety of healthy foods, such as fruits and nuts. People should avoid prepared oatmeal meals, as they often contain added sugar. Turkey contains a powerful amount of protein. Boneless turkey can provide about 13 g of protein per 100 g.
Quinoa is one of the only complete sources of vegetarian protein. Quinoa contains the 11 amino acids needed to complete a protein, making it an excellent choice for vegetarians, vegans and those who don't eat much meat. Low-fat plain Greek yogurt contains up to 19 g of protein in a 200 g pot. People looking to lose weight should limit or avoid Greek yogurt that contains added sugar.
Instead, people should go for the simple versions and garnish them with some fruits or seeds. Teff is an herb that is often ground into flour. This gluten-free food has a fairly high protein content, with about 13 g of protein per 100 g of serving. Go beyond your typical mix with these protein-rich foods.
In general, if you feel full and satisfied after eating and between meals, that's a good start, Harbstreet says. However, if you're hungry or struggling to recover after exercise, illness or injury, you may need to increase your protein intake or change the schedule at which you eat protein-rich foods, he adds. Balance your high-carb sushi rice with a protein-packed side of edamame. This green soybean has 9 g of protein and approximately 100 calories in a ½ cup serving.
Plus, you'll also get a dose of fiber, potassium, and vitamin A. Cottage cheese doesn't get enough love. With approximately 12 g of protein and 100 calories per ½ cup, it's a satisfying midday snack and an excellent source of calcium. Harbstreet says she especially loves cottage cheese because it's a protein-rich dairy food that can be added to smoothies for more consistency or to a sauce for a smooth flavor and a creamy texture.
You can always use more protein options that don't require cooking, and black beans meet the requirements. Keep some cans in your cupboard so you can drain and rinse them when you're ready to add them to tacos, nachos, and soup. Each ½ cup serving contains 7 g of protein, approximately 100 calories and 2 milligrams (mg) of iron, making them a good choice for vegetarians and vegans. This fatty fish provides more than heart-healthy omega-3 fatty acids.
A 3-ounce serving of raw tuna has 20 grams of protein, and a can of cooked tuna has a whopping 33 grams of protein. Either way, this tasty fish should be the most important thing to order in restaurants or to stock the pantry. Tofu is one of the cheapest and most malleable protein ingredients. This soy-based protein takes on the flavor of any marinade, comes in a variety of textures and can't be cooked too much or too little.
A 3-ounce serving has 9 grams of protein and 90 calories, along with fiber, iron and calcium if fortified. Harbstreet says he loves that tofu comes in different varieties. Take those with a silky texture and mix them into soups or stews for an undetectable protein supply and extra creaminess, or the firm varieties to be cut into cubes and added to dishes instead of chicken or veal. This bird isn't just for Thanksgiving.
Turkey may not get the same love as chicken, but their nutritional profile is quite similar. With 25 grams of protein in a 4-ounce serving, it's a good alternative to chicken in just about any dish. If you're not familiar, tempeh is a fermented soy product with a chewy flavor that mimics meat. It serves as a base for vegan sandwiches and is a good addition to Buddha bowls, with 170 calories and 16 grams of protein in a 3-ounce serving.
In addition, the fermentation process creates probiotics that are good for the intestine. It's amazing how much protein you can pack in a snack bowl. About 1 cup of plain, low-fat Greek yogurt has a whopping 20 grams of protein and approximately 150 calories. You'll also boost your meal or snack with probiotics and calcium.
Lentils have a great nutritional contribution, with 9 grams of protein in a ½ cup cooked serving. In addition, you'll get 8 grams of satiating fiber, 3 mg of iron and a healthy dose of potassium with around 115 calories. This unknown gluten-free grain looks like a smaller couscous and is cooked to a slightly rubbery consistency. With 9 grams of protein in 1 cooked cup, amaranth is a bit of an impostor grain, since it's actually derived from a seed.
However, it is often referred to as one of the ancient grains and contains a good amount of fiber, magnesium, phosphorus, and potassium. Whether you roast them as a snack or add them to a salad, garbanzos are a great way to add extra protein, almost 15 grams per cooked cup, as well as fiber (12 grams) and iron if you prefer to skip beef (almost 5 grams). Nuts and seeds are great snacks because they offer healthy fats, which are very filling. But they also contain protein, which helps keep hunger at bay.
Let's take the ever-popular and versatile pumpkin seeds as an example. One ounce contains 8 grams of protein, some iron and magnesium for less than 200 calories. Natalie Rizzo, MS, RD is a dietician, food and nutrition writer based in New York City, national speaker, and owner of Nutrition a la Natalie, a sports nutrition consultancy. She developed a love for cooking, nutrition and fitness as an adult, which led her to change her career from advertising to nutrition.
He spends most of his free time running along the New York coast and creating (and photographing) healthy and tasty recipes. Arielle Weg is the associate editor of Prevention and loves to share her favorite obsessions about wellness and nutrition. She formerly managed content at The Vitamin Shoppe, and her work has also appeared in Women's Health, Men's Health, Cooking Light, MyRecipes and more. You can usually find her taking an online exercise class or making a mess in the kitchen, creating something delicious that she found in her cookbook collection, or that she saved on Instagram.
What Jennifer Garner eats in a day at age 51 The Mediterranean diet can reduce the risk of heart attack The best paleo snacks to maintain energy These healthy cereals really taste amazing The best cookies for healthy snacking We may earn commission from the links on this page, but we only recommend products that we support. Fish and seafood are good sources of protein and are generally low in fat. While it's slightly higher in fat than other varieties, salmon contains heart-healthy omega-3 fatty acids, which can reduce joint stiffness and inflammation. As for the amount of protein consumed, there is evidence that following a relatively high protein diet can be beneficial for the heart, as long as the protein comes from a healthy source.