Why is important to incorporate protein rich foods into your diet, and which ones are the staples go to that you can go for.

I’m assuming that if you’re reading this article it’s because you’re interested to eat more protein packed foods, or because you’re wondering which foods are actually healthy for you and at the same time have lots of protein to keep your system working properly and this might get you thinking…

Why is protein so important?

Protein is used for the building of organs, muscles, skin, hormones and pretty much everything that matters in your body. For this reason, you should eat high quality protein at every meal.

This improves health in various ways, such as increasing your muscle mass and strength. A diet high in protein also lowers blood pressure, fights diabetes and more. The recommended daily intake for protein is 46 grams for women and 56 grams for men. But many health and fitness experts believe that we need much more than that in order to function optimally.

The go to list to have a protein filled healthy diet:

They are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients that most people don’t get enough of. Whole eggs are high in protein, but egg whites are almost pure protein. Protein content: 35% of calories in a whole egg. 1 large egg has 6 grams of protein, with 78 calories.


They are loaded with important nutrients, including fiber, vitamin E, manganese and magnesium. Protein content: 13% of calories. 6 grams per ounce (28 g), with 161 calories.

Chicken Breast

Chicken breast is one of the most popular protein-rich foods. If you eat it without the skin, the majority of calories in it come from protein. Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.


They are loaded with healthy fibers, magnesium, manganese, thiamin (vitamin B1) and several other nutrients. Protein content: 15% of calories. Half a cup of raw oats has 13 grams, with 303 calories.

Cottage Cheese

Cottage cheese is a type of cheese that is very low in fat and calories. It is loaded with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients. Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.

Greek Yogurt

Greek yogurt, also called strained yogurt, is a very thick type of yogurt. It tastes delicious, has a creamy texture, and is high in many nutrients. Protein content: Non-fat Greek yogurt has protein at 48% of calories. One 6-ounce (170-gram) container has 17 grams of protein, with only 100 calories.


Milk contains a little bit of almost every single nutrient needed by the human body and can provide several impressive health benefits. It is particularly high in calcium, phosphorus and riboflavin (vitamin B2). Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.


Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium. It is also high in various bioactive nutrients believed to help protect against cancer. Protein content: 20% of calories. 1 cup (96 grams) of chopped broccoli has 3 grams of protein, with only 31 calories.

Lean Beef

Lean beef is very high in protein, and also tastes delicious. It is loaded with highly bioavailable iron, vitamin B12 and large amounts of other important nutrients. Protein content: 53% of calories. One 3-ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.


It is low in both fat and calories, so what you’re left with is mostly just protein. Tuna is also very high in various nutrients and contains a decent amount of omega-3 fats. Protein content: 94% of calories, in tuna canned in water. A cup (154 g) contains 39 grams of protein, with only 179 calories.


Quinoa is a seed/grain that is currently among the world’s most popular superfoods. It is high in many vitamins, minerals and fiber, and is loaded with antioxidants. Protein content: 15% of calories. One cup (185 g) of cooked quinoa has 8 grams, with 222 calories.

Whey Protein Supplements

Whey protein is a type of high-quality protein from dairy foods, shown to be very effective at building muscle mass, and may help with weight loss. Protein content: Varies between brands. But it can go over 90% of calories, with 20-50 grams of protein per serving.


They are high in fiber, magnesium, potassium, iron, folate, copper, manganese and various other nutrients. Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories.

Ezekiel Bread

It is made of organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils. Compared to most breads, is very high in protein, fiber and various important nutrients. Protein content: 20% of calories. 1 slice contains 4 grams, with 80 calories.

Pumpkin Seeds

They are incredibly high in many nutrients, including iron, magnesium and zinc. Protein content: 14% of calories. 1 ounce (28 g) has 5 grams of protein, with 125 calories.

Turkey Breast

It consists mostly of protein, with very little fat and calories. It also tastes delicious and is high in various vitamins and minerals. Protein content: 70% of calories. One 3-ounce (85 g) serving contains 24 grams, with 146 calories.

Fish (All Types)

It is loaded with important nutrients, and tends to be very high in heart-healthy omega-3 fatty acids. Protein content: Highly variable. Salmon is 46% protein, with 19 grams per 3-ounce (85 g) serving and only 175 calories.


It is low in calories, but incredibly high in various nutrients, including selenium and vitamin B12. Like fish, shrimp also contains plenty of omega-3 fatty acids. Protein content: 90% of calories. A 3 ounce (85 g) serving contains 18 grams, with only 84 calories.

Brussels Sprouts

It is one of the healthiest foods you can eat, and is very high in fiber, vitamin C and other nutrients. Protein content: 17% of calories. Half a cup (78 g) contains 2 grams of protein, with 28 calories.


They are high in protein, fiber, magnesium and many studies show that they can help you lose weight. Peanut butter is also high in protein, just make sure not to eat too much as it is quite high in the fat content as well.