33 Protein Rich foods to keep your protein up

Sporttonix
Nov 24, 2022
3 min read

Updated: Feb 12

Protein is the building block of muscle, metabolism, and overall health—but let’s be real, getting enough protein every day can be a challenge. Whether you’re an athlete, trying to build muscle, or just want to stay full and satisfied, high-protein foods are key.

This list of 33 protein-packed foods will help you hit your protein goals, stay energized, and support muscle recovery—whether you eat meat, follow a plant-based diet, or need quick grab-and-go options.

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Animal-Based Protein Sources

Animal-based protein sources are complete proteins, meaning they contain all nine essential amino acids.

1. Chicken Breast (31g per 100g)

The ultimate lean protein—low in fat, high in muscle-building power.

2. Turkey (29g per 100g)

Similar to chicken, but slightly leaner and packed with B vitamins.

3. Lean Beef (26g per 100g)

Rich in iron, zinc, and B12, making it great for energy and muscle growth.

4. Salmon (25g per 100g)

High in omega-3s for heart health while providing quality protein.

5. Tuna (27g per 100g)

Low-fat, high-protein, and perfect for meal prep. Canned or fresh, it’s a win.

6. Eggs (6g per egg)

Nature’s most bioavailable protein source—perfect for muscle building.

7. Greek Yogurt (10g per 100g)

Double the protein of regular yogurt—great for gut health and muscle repair.

8. Cottage Cheese (11g per 100g)

A casein-protein powerhouse, keeping you full longer.

9. Shrimp (24g per 100g)

A low-calorie protein source packed with muscle-friendly nutrients.

10. Pork Tenderloin (22g per 100g)

Lean and high in B vitamins for energy production.

11. Duck Breast (27g per 100g)

A flavorful alternative to chicken, high in protein and healthy fats.

12. Liver (22g per 100g)

A nutrient-dense superfood with protein, iron, and vitamin A.

Dairy & Dairy Alternatives

13. Milk (3.5g per 100ml)

A simple protein source loaded with calcium and vitamin D.

14. Cheese (20-25g per 100g, depending on type)

Cheddar, mozzarella, and parmesan are protein-rich and full of flavor.

15. Whey Protein Powder (20-25g per scoop)

Fast-digesting, easy to mix, and one of the best protein sources.

16. Casein Protein Powder (20-24g per scoop)

Slow-digesting protein, great for overnight muscle recovery.

17. Ricotta Cheese (11g per 100g)

Higher in protein than regular soft cheeses, perfect for healthy recipes.

Plant-Based Protein Sources

For vegetarians, vegans, or anyone who wants to mix up their protein intake.

18. Lentils (9g per 100g, cooked)

Packed with fiber and protein—great for heart health.

19. Chickpeas (8g per 100g, cooked)

A vegan protein staple full of slow-digesting carbs.

20. Black Beans (8g per 100g, cooked)

Loaded with protein, fiber, and gut-friendly nutrients.

21. Quinoa (4g per 100g, cooked)

A complete protein that’s also gluten-free.

22. Tofu (8g per 100g)

A versatile soy-based protein that absorbs flavors well.

23. Tempeh (19g per 100g)

Denser than tofu, higher in protein and probiotics.

24. Edamame (11g per 100g, cooked)

Young soybeans packed with plant-based protein and fiber.

25. Seitan (21g per 100g)

A wheat-based protein with a meaty texture—great for vegans.

26. Nutritional Yeast (8g per 2 tbsp)

A cheesy-flavored vegan protein source, also rich in B12.

27. Spirulina (57g per 100g, dried)

One of the highest protein plant foods, also packed with antioxidants.

Protein-Rich Nuts & Seeds

These options boost protein intake while adding healthy fats.

28. Almonds (6g per 28g serving)

Great for snacking, rich in vitamin E and magnesium.

29. Peanuts (7g per 28g serving)

Technically a legume, but one of the highest-protein "nuts".

30. Chia Seeds (5g per 28g serving)

Small but mighty—packed with protein, fiber, and omega-3s.

31. Hemp Seeds (10g per 28g serving)

A complete protein source with heart-healthy fats.

32. Sunflower Seeds (6g per 28g serving)

Crunchy, protein-rich, and full of immune-boosting nutrients.

33. Pumpkin Seeds (7g per 28g serving)

A muscle-friendly seed loaded with protein, magnesium, and zinc.

Final Thoughts: How to Use This List

No matter your diet—omnivore, vegetarian, or vegan—getting enough protein is achievable.

✅ Mix animal & plant proteins for variety.

✅ Snack on protein-rich nuts & seeds throughout the day.

✅ Use protein powders for convenience.

✅ Prioritize whole foods over processed alternatives.

Whether your goal is muscle growth, weight loss, or general health, these 33 protein-rich foods will help keep your protein intake high and your body strong.

SPORTTONIX

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