Getting plenty of protein doesn’t have to mean chowing down on a big, thick porterhouse. Leaner cuts of red meat are good protein sources, as are poultry, fish and plants (especially legumes). Here are some healthy foods high in protein (all amounts are for one cup or three ounces of meat, except as noted):
Ricotta cheese (part skim) 28g
Cottage cheese (low-fat) 28g
Chicken breast (roasted) 26g
Pork tenderloin (broiled) 26g
Turkey (white meat, roasted) 25g
Tuna (yellowfin, cooked) 25g
Beef round steak 24g
Soybeans 22g
Crab (canned) 24g
Ground beef (95% lean, broiled) 22g
Tuna (light, canned in water) 22g
Salmon 22g
Sardines (canned) 21g
Tofu 20g
Rainbow trout 20g
Halibut 19g
White beans (canned) 19g
Lentils 18g
Greek yogurt (varies by brand) 23g
Pinto beans 15g
Lima beans 15g
Chickpeas 15g
Yogurt (varies by brand) 12g
Nuts and seeds are also high in protein, but because of their calorie density should be consumed in smaller quantities. A quarter-cup of almonds, for example, contains 7.5 grams of protein and 207 calories. A quarter-cup of pumpkin seeds has 8.8 grams of protein, 169 calories. The same holds for nut butters: Two tablespoons of peanut butter total 7.1 grams of protein, 191 calories.