Never forget to include protein-containing foods in your diet. Use them to lose weight, gain muscle mass or stay healthy. Eating the recommended amount of protein (0.8 grams per kilo of body weight per day) is essential for your health.

Proteins are molecules that provide structure and support to cells. They fulfill several important functions: they form the muscles (which help us move), they participate in chemical reactions and the synthesis of hormones. In addition, they are required for immune function. A protein is broken down into small parts called amino acids . A total of 9 amino acids cannot be produced by your body. You have to eat them with protein-rich food . They are called essential amino acids . To help you, here we have left you a list with the best protein foods.

How much daily protein should you consume? As we have indicated, 0.8 g per kilo of weight per day would be the recommended amount for an adult. That is, if you weigh 75 kg, 60 grams of protein per day. In several special cases, people need more protein: people with large muscles, with high levels of activity or pregnant women.

20 foods high in protein

A high protein diet does not have to be reduced to chicken and eggs. You will see options that you did not know about. You will even learn which foods contain protein in the plant kingdom.

Milk, a forgotten source of protein

Milk, one of the foods that contain protein

Forget those trends that demonize milk. It will always be a cheap food and very rich in nutrients . Milk has vitamin B, minerals (calcium, phosphorus...) and a lot of protein. 

It is true that some people cannot consume milk or milk products because they are lactose intolerant. Luckily, there are many other types of lactose-free milk, such as coconut or cashew milk. These options do not contain as much protein as regular animal milk. You can also buy lactose-free cow's milk, which retains all its protein content.

A glass of milk has about 8.3 grams of protein .

Dairy milk contains a bit of almost every nutrient your body needs.

Cow meat

Beef, in which foods are proteins found

This is a very lean meat with little fat. Therefore, if you have to choose protein foods to lose weight , consume beef. This meat contains minerals such as iron, selenium and zinc; also vitamins B12 and B6. There is no problem with including red meat in the diet . Of course, do not eat it every day. Once or twice a week will suffice. An excessive consumption of red meat is associated with some diseases, although this depends in large part on whether the meat is processed or not.

Eat meat that is as little processed as possible and complete your diet with other  foods that have protein , such as the ones we will show you below.

85 grams of beef provide almost 25 grams of protein . It's a great source!


Yogurts, which foods contain protein

Yogurt is one of the best protein foods for dinner . In fact, a couple of yoghurts and some fruit make for an excellent dinner. What yogurts are most recommended? Here are some tasks for the supermarket:

  • • Look for high protein yogurt options. 
  • • Try Greek yogurt . 

Thanks to the whey they contain, Greek yogurts have a higher protein content than normal yogurts. In some cases, they can contain twice the protein! In addition, they are satiating foods . If you are following a diet and want to go to bed without hunger, eat Greek yogurt.

Low fat Greek yogurt has about 10 grams of protein per 100 grams .

Cottage cheese, one of the foods that contain protein to increase muscle mass

Cottage cheese, one of the foods that provide protein

This food is one of the great forgotten in high protein diets. Cottage cheese is also known as cottage cheese . Not only is it delicious, but it fills the stomach and is quite satiating. It was widely used in bodybuilding diets, but today almost no athlete remembers this food. 

How to eat cottage cheese?  You can try it on its own, but also with jam, honey, cinnamon, stevia or chopped nuts. You can serve it for breakfast or as an appetizer. It is better to eat cottage cheese than any pastry or junk food. Add it to fruit or protein shakes. Do you want to gain muscle mass? Eat cottage cheese.

An 8 ounce cup of cottage cheese contains 23 grams of protein .

The egg, a great food that contains protein

Eat eggs with protein foods that contain it

Do you want to increase the protein intake of your breakfast? We can't explain  what foods protein is found in without talking about eggs . These provide more protein than typical breakfast foods (toast, cereal...). Three eggs can provide you with even 20 grams of protein (more than rolled oats).

Egg protein is one of the most complete (it has the nine essential amino acids that we mentioned). Also, the egg satisfies your appetite for hours. Some studies indicate that eggs can change the shape and size of bad cholesterol particles. Therefore, they could reduce the risks of heart disease.

The protein content of an average egg is 6.7 grams (4 g of protein in the egg white and 2.7 in the yolk).


Fish are high protein foods

All kinds of fish are a source of protein. Also vitamins and minerals such as vitamin B12, iodine or selenium. People who eat a lot of fish enjoy better health, with fewer heart problems and less risk of diabetes. Let's not forget the good fats in oily fish either, which is a source of omega-3. It is true that fish costs more money than other foods that have protein, but there are always some cheap alternatives.

If you can afford it, don't hesitate. Here are some examples of his contributions:

Half a salmon fillet contains about 30 grams of protein.

A serving of cod has about 40 grams of protein.


What foods have more protein? The chicken

Especially, the chicken breast is one of the foods that provide the most protein . Besides, this food also provides very good nutrients such as vitamin B, selenium and zinc. 

We understand that chicken is boring because it is in all diets to lose weight or gain muscle mass! However, have you thought of new ways to prepare it? You don't have to stick to just the typical steaks. Try chopping up the brisket and adding it to salads, soups, or sandwiches . You will be satiated. Also, check out the high protein content!

Half a chicken breast gives you more than 26 grams of protein .

Turkey breast, a food high in protein and low in fat

What foods contain protein? turkey breast

What foods have more protein? Turkey breast is a good example. It offers almost the same goodness as chicken protein. The best part is that turkey has almost no fat or calories. It also provides you with zinc, selenium, and B vitamins. Add sliced ​​turkey breasts to your salads, sandwiches, sandwiches, and soups. You can eat this protein food for breakfast or dinner.

85 grams of turkey breast provides you with almost 26 grams of protein .

Seafood, foods that provide protein

Seafood are foods that have protein

Shellfish includes prawns , prawns, clams, langoustines, oysters, mussels and others. They provide the benefits of other protein sources we've seen (B vitamins, selenium, and zinc), but also another important mineral: iron . For this reason, seafood is more than recommended for athletes or people with intensive jobs. Of course, they are very protein, which is why they are among our list of  foods that contain protein . 

How to eat seafood? Add them to your salads, stir-fries, pasta recipes... Have you tried chicken or turkey sandwiches with prawns? They are a protein delicacy like few exist.

The protein content depends on the type of shellfish. To give you an idea, a portion of 85 grams of cooked shellfish can provide between 20 and 22 grams of protein . Not bad, right?

The protein shake

Protein shake

Don't be afraid to incorporate protein shakes into your diet. It is a normal and ordinary food, with proteins extracted directly from the whey or from the peas. They pass all the health controls and have always been used in diets to gain muscle mass or lose fat. 

The protein shake comes in handy when there is no time to prepare a snack or appetizer. You shouldn't abuse it, but it's okay to take one from time to time. 

You can also make your homemade protein shake by mixing milk, egg white, yogurt, banana, and honey . If you need a good nutritional contribution to train or recover and you don't know  which foods contain protein and carbohydrates , choose to mix the ingredients that we have told you about. Prepare a delicious smoothie .

The amount of protein in commercial shakes varies depending on the brand and the size of the scoop. In general, a scoop of protein powder contains about 16 grams . We advise you to inform yourself and buy a good brand.

What foods contain protein other than meat?

We anticipate that we would give you different options from the conventional ones. We continue our list with  10 protein-rich foods that do not come from meat sources. 


Quinoa, one of the 10 foods rich in protein

This seed is very rich in nutrients. It has minerals (copper, iron, zinc and folate), fiber and more protein than many cereals. It is said that complete protein can only come from animal sources, but this is not true. Quinoa protein has all nine essential amino acids , with the exception of lysine, the amount of which is not as high. You can add quinoa to your cereals and other preparations to increase the protein base. 

One cup of quinoa has 8 g of protein . Add other cereals and you will get a very complete dish.

Lentils, seeds with proteins

protein in lentils

If you are looking for  foods that have proteins that do not come from meat, lentils are one of the richest protein sources. Its proteins are vegetable and include fiber and many minerals (magnesium, iron, copper, manganese, folate and potassium). People who eat legumes such as lentils regularly have a lower risk of heart disease and other diseases.

What about the content? Half a cup of cooked lentils provides about 9 grams of protein . Other similar sources of vegetable protein are the following:

Cooked chickpeas : 7 grams of protein per 100 grams.

Cooked black beans : 9 grams of protein per 100 grams.

How to make the proteins of these legumes more complete? Combine them with rice . 


Almonds are protein foods for dinner

Let's go with the protein of the nuts . The benefits of almonds are innumerable. They contain fiber, manganese, magnesium and vitamin E, which are essential nutrients. They reduce bad cholesterol, prevent heart disease and high blood pressure. You can put the almond in salads, cereals or even to accompany meat.

A handful of almonds provide 6 grams of protein. Let's see other similar nut options:

Pistachios provide almost 6 g of protein per serving.

Cashews provide more than 4 grams of protein per serving.

Peanuts and peanut butter are protein-containing foods

Peanut butter, among the foods that have protein

Did you know that peanuts are legumes? It's not about nuts! Both peanuts and peanut butter  have a good amount of protein, magnesium, folate, and vitamin E. 

Whole wheat toast with peanut butter is delicious. Peanuts will not only fill you up, they will also keep the sugar spikes stable in your body.

A handful of peanuts gives you more than 7 grams of protein.

Two tablespoons of peanut butter also provide more than 7 grams of protein.

Pumpkin seeds

Pumpkin seeds with protein to increase muscle mass

The nutritional content of this food includes important minerals (zinc, phosphorus, iron and magnesium). Pumpkin seeds also have vegetable protein and fiber. In fact, its protein content is high for a seed.

How to eat pumpkin seeds ? You can eat them as an aperitif . You can also use them to accompany cereals, yogurt and vegetable dishes.

About 30 grams of seeds have about  9 grams of protein . Other similar options are the following:

Sunflower seeds or pipes , which provide 7.25 grams of protein in 35 grams.

Flaxseeds, which give you about 7.5 grams of protein per 42 grams.

Chia seeds

Chia seeds are examples of protein foods

Chia seeds can be used in salads, although you can also prepare a delicious pudding with them. Its best nutritional contributions are protein, omega3 fats and fiber . 

You can add them to your favorite smoothies or even make a seed jam to spread on bread. Its protein content will surprise you.

tablespoon of chia seeds has 3 grams of protein .

Green peas

The protein in green peas

Do not think that the green pea is not an excellent source of protein. Yes it is. In addition, it offers you its iron, potassium, magnesium, manganese, folate, zinc and vitamins A, B, C and K.  Half a cup of peas contains 11 grams of carbohydrates (4 g are from fiber and another 4 grams of natural sugars). Plus, a half cup only contains about 62 calories. 

How to take peas? You can eat them in soups, salads, scrambled eggs or as an accompaniment to meats. 

A cup of green peas provides 8 grams of protein .


Edamame, a food rich in vegetable protein

Among the  protein foods that contain it , there are some foods that you didn't even imagine. Do you know the edamame ? This preparation is made with soybeans, when they are still immature inside their pods. It is an Asian recipe, not so popular in the West. 

This green soybean is served in Chinese restaurants. You can find it in almost all supermarkets. You can buy soybeans with hulls or peeled. Add them to salads, stir-fries, and cereals. The pods give a very crunchy touch to the dishes. They are boiled or steamed. You can season them with salt or other spices.

A quarter cup of edamame has 5 grams of protein . It is a food with a very high protein content. An alternative option is tofu.


Beans, among the 20 protein foods

Beans are not a single food, but several. This category includes chickpeas or black beans, for example. Like other foods we have mentioned, beans are high in fiber . Most of us don't get enough fiber. They are cheap and can be eaten with salsas, tacos, salads, and soups. Beans also have a lot of iron .

As for the protein content, half a cup provides 9 grams of protein . For this protein to be more complete, it is better to supplement the food with rice.

Hemp seeds

Hemp seeds, protein intake

Do you want a real homemade protein shake? Place strawberries, blueberries, banana and hemp seeds in the blender . Not only is it great, but it will also help you recover from the gym and other sports. 

Hemp seed is one of the best sources of protein and omega-3 fatty acids. Add them without fear to your favorite smoothies. You can also mix them with oat flakes for breakfast.

Neither more nor less, a tablespoon has 4 grams of quality protein. 

Frequently asked questions about what foods contain protein

We end up answering some frequently asked questions on this topic and with a gift...

Get a table of foods rich in protein and low in fat PDF

In the following table, you will be able to see at a quick glance which foods contain protein with examples . Include them in your diet.

high protein and low calories food chart

What foods contain cow's milk protein?

Dairy cow's milk (skimmed, semi-skimmed and whole), yogurts and cow's cheese. Also the preparations and desserts that incorporate cow's milk, such as cakes and biscuits. 

Cow's milk can be bottled, plain, skimmed, condensed, powdered, evaporated, or for infants.

Dairy products such as yogurt, flan, custard, cheese, cottage cheese, triangular cheeses, rice pudding, butter, ice cream, curd, milkshakes, and petit-suisse may contain cow's milk protein.

Also other pastry products such as cakes, cookies, muffins, milk chocolate or milk caramels.

Cocoa creams, margarines, cereal or milk fruit porridge and milk jars.

What foods contain cow protein?

Beef, milk, cheeses and yogurts made from cow's milk.

Cow protein can be found in beef broths, certain packet soups, and canned soups. In addition, it is in stews made with foods derived from the cow, some types of York ham and cow or veal preservatives. 

Sausages such as mortadella, chorizo, sausages or salchichón may contain cow proteins. Also children's jars prepared with beef.

If you are allergic to these foods, you can replace them with others that we have proposed. Remember to consult your doctor if you are not sure.

With our 20 foods that contain protein , you no longer have to worry when preparing your meal. Here are twenty healthy, tasty, high-protein, and low-calorie proposals. Give life to your diet!

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