Protein is one of the essential macronutrients needed to maintain proper bodily functions. Hence, consuming high-protein foods is important to support the immune system and help protect the body from various diseases.
For your information, long-term protein deficiency can have negative effects on your health, including fatigue, loss of muscle mass, and a weakened immune system.
Before we get to the list, let’s first understand how much daily protein you should aim to consume!
What Is the Daily Protein Requirement?
Based on the Recommended Dietary Allowance (RDA) set by the Indonesian Ministry of Health, the daily protein needs for adults are approximately:
- Adult men: 65 grams per day
- Adult women: 60 grams per day
- Pregnant women: 70–90 grams per day
- Breastfeeding mothers: 75–80 grams per day
- Elderly: 58–64 grams per day
For those who are physically active or exercise regularly, protein needs may increase to 1.2–2 grams per kilogram of body weight. This means that if you weigh 60 kg and exercise regularly, your protein intake could range from 72–120 grams per day.
Benefits of Protein for the Body
Before going over the list of foods, it’s helpful to understand why protein is so important for the body:
- Builds and repairs muscle tissue, especially after exercise or intense physical activity.
- Supports the immune system, protein helps form antibodies that protect the body from disease.
- Helps you feel full for longer, as adequate protein intake can reduce overeating, making it helpful for weight loss.
- Supports hormone and enzyme production, many important hormones in the body, such as insulin, are made from protein.
- Maintains bone health, as protein plays a role in keeping bones strong and dense.
15 High-Protein Foods
High-protein food sources can come from both animal and plant-based ingredients! Check out the full list below.
1. Eggs
Eggs are one of the most easily absorbed protein sources and also contain vitamins, minerals, antioxidants, and healthy fats.
A large egg (about 50 grams) contains around 6.3 grams of protein. While egg whites contain mostly protein, whole eggs (including the yolk) provide a wider range of nutrients.
In addition, a study found that eggs may also help prevent chronic diseases.
2. Chicken Breast
Did you know that chicken breast is one of the most popular high-protein foods for weight loss and muscle building?
In fact, 86 grams of chicken breast contains about 26.7 grams of protein. Meanwhile, 100 grams of skinless chicken breast contains around 23 grams of protein, which can provide a significant amount of your daily protein needs!
In addition, chicken breast also provides B vitamins and minerals such as zinc and selenium that the body needs. It can be said that chicken breast is a favorite among high-protein, low-fat foods because it is not only tasty but also easy to prepare in a variety of delicious dishes.
3. Almonds
As a low-fat, high-protein food source, almonds also contain important nutrients such as vitamin E, fiber, manganese, and magnesium, which are beneficial for overall health.
According to FoodData Central, one ounce of almonds provides about 6 grams of protein. That’s why almonds are a popular high-protein food for those following a diet.
In addition, the benefits of almonds are to help reduce several risk factors for heart disease, such as high blood pressure and bad cholesterol.
4. Lean Beef
In 3 ounces (about 85 grams) of lean beef, there are about 24.6 grams of protein. Cuts like sirloin are a good choice because they are high in protein while also providing heme iron, which is easily absorbed by the body.
In addition to being a high-protein food, lean beef also contains zinc, selenium, vitamin B12, and vitamin B6, all of which are beneficial for overall health.
However, it should still be consumed in moderation to avoid excessive intake.
5. Fish
Fish is an excellent source of protein and also provides important vitamins and minerals such as iodine, selenium, and vitamin B12.
Interestingly, almost all types of fish are known to be relatively high in protein. For example, 124 grams of salmon contains about 30.5 grams of protein, and 180 grams of cod contains about 41 grams of protein. In addition, 85 grams of canned tuna is also a practical and easily available source of protein.
Beyond being rich in protein, fish like salmon also contain omega-3 fatty acids, which are highly beneficial for heart health.
6. Seafood
Some types of seafood such as clams, shrimp, and oysters are known as high-protein foods that also contain various vitamins and minerals like selenium, zinc, iron, and vitamin B12.
In 85 grams of clams, there are about 21.8 grams of protein. In the same amount, shrimp provides about 20.4 grams of protein.
7. Tofu and Tempeh
Tofu and tempeh are two foods that are very familiar in Indonesian society. But who would have thought that behind their popularity, they are also high-protein, low-fat options!
Every 84 grams of tempeh contains about 15 grams of protein, and 3 ounces of tofu contains about 9 grams of protein. In fact, 100 grams of tempeh contains around 18–20 grams of protein.
In addition, tofu and tempeh are cholesterol-free and 100% plant-based, making them ideal for those following a vegetarian or plant-based diet. Tempeh also contains natural probiotics that are beneficial for digestive health.
8. Greek Yogurt
Unlike regular yogurt, Greek yogurt contains more protein and less sugar. In 100 grams of Greek yogurt, there are about 10 grams of protein and only around 70 calories.
In addition to being rich in protein, Greek yogurt also contains calcium, which helps strengthen bones and teeth, as well as probiotics that support a healthy digestive system.
Greek yogurt can be a practical breakfast option or a healthy, filling snack, making it a great choice for those on a diet program.
9. Guava
In addition to being rich in fiber and various vitamins, guava is also considered a fruit that contains protein and can definitely be used as a healthy snack.
It is known that every 100 grams of guava contains about 2.6 grams of protein. Its high vitamin C content also helps support your immune system.
10. Broccoli
Broccoli has long been widely known as a vegetable with a high nutritional content.
It is known that 96 grams of broccoli provides about 3 grams of protein with relatively low calories. In addition to protein, broccoli is also rich in fiber, potassium, vitamin C, and vitamin K, all of which are important for immune function and digestive health.
So, it’s a great option for a high-protein diet, right?
11. Corn
Not only known for its carbohydrate content, corn is also a low-fat, high-protein food.
Every 164 grams of sweet corn contains about 5.4 grams of protein, along with vitamins such as vitamin C, B1, and B9.
12. Legumes
Types of legumes such as peanuts, red beans, lentils, and chickpeas are known to be rich in protein, magnesium, folate, and vitamin E.
In every 1 ounce of peanuts, there are about 7.31 grams of protein. Meanwhile, 2 tablespoons of smooth peanut butter provide about 7.2 grams of protein. Chickpeas contain around 9 grams of protein per 100 grams and are well known for helping you feel full for longer.
Read also: 6 Types of Nuts for Diet and Their Health Benefits
13. Seeds and Whole Grains
Certain seeds and grains such as chia seeds, quinoa, and oatmeal are known as high-protein plant-based foods that also contain fiber, helping you feel full for longer.
Quinoa is even often called a “superfood” because it contains all the essential amino acids the body needs, making it a complete plant-based protein. Meanwhile, chia seeds are also rich in plant-based omega-3s that are beneficial for heart health.
So, if you’re on a diet, it’s a good idea to increase your intake of these seeds and grains.
14. Edamame
Edamame are young soybeans that are often enjoyed as a favorite snack, especially among Japanese food lovers. Not only are they tasty, edamame is also a relatively high source of plant-based protein.
It is known that 100 grams of boiled edamame contains about 11.4 grams of protein. In addition, edamame also contains calcium, phosphorus, and fiber, which are beneficial for overall health.
15. Dairy Products
Various dairy products such as milk, cheese, and yogurt are not only rich in calcium and contain vitamin D, but also have a fairly high protein content.
One example of these high-protein foods that you can include in your daily meals includes the following protein amounts:
- 246 mL of cow’s milk contains 8.32 grams of protein.
- 17 grams of cheddar cheese provides 3.96 grams of protein.
- 100 grams of cottage cheese contains about 11 grams of protein.
- 227 grams of unsweetened low-fat yogurt contains 11.9 grams of protein.
Cottage cheese is highly recommended because it is low in fat and calories, yet rich in protein and also contains calcium, phosphorus, and selenium, which are good for bone health.
That concludes about 15 plant- and animal-based high-protein foods that you can consume daily as part of a healthy lifestyle.
Of course, don’t forget to drink #AQUADULU and consume at least 2 liters of water a day to meet your body’s hydration needs. We hope this article is helpful, and see you next time!
