Eggs are a popular and easy source of protein. There are about 6 grams of protein in an egg, but foods with even more include chicken, black beans, and salmon.<\/p>\n
VeselovaElena \/ Getty Images<\/p>\n
A 3-ounce portion (about the size of a deck of cards) of cooked chicken breast provides 23.8 grams of protein.\n<\/p>\n
Chicken breast is a popular lean protein<\/a>. Most of its calories come from protein. It’s also a complete protein, so it provides all nine essential amino acids you need. Chicken breast is also rich in B vitamins, selenium, and choline.<\/p>\n SimpleImages \/ Getty Images<\/p>\n A half-cup serving of low-fat (1-2% milkfat) cottage cheese provides 12.9 grams of protein.\n<\/p>\n Cottage cheese is rich in protein and provides B vitamins, selenium, and calcium.\n<\/p>\n Some cottage cheese varieties are high in sodium<\/a>. If you’re on a low-sodium diet, pick brands without added salt.<\/p>\n ALLEKO \/ Getty Images<\/p>\n A 1-cup serving of cooked chickpeas provides 14.5 grams of protein.\n<\/p>\n Chickpeas, or garbanzo beans, are a source of plant-based protein<\/a>. They’re also rich in fiber, manganese, folate, and iron.<\/p>\n vaaseenaa \/ Getty Images<\/p>\n A 2-tablespoon serving of almond butter provides 6.7 grams of protein.\n<\/p>\n Almond butter offers a range of nutrients, including heart-healthy monounsaturated fats<\/a>, fiber, vitamin E, and magnesium.<\/p>\n esilzengin \/ Getty Images<\/p>\n A 3-ounce serving of lean beef provides 23 grams of protein.\n<\/p>\n Lean beef (7% fat or less) can be a healthy source of protein in moderation. It’s also high in iron and zinc.<\/p>\n Prasit photo \/ Getty Images<\/p>\n A 3-ounce serving of canned light tuna provides 21.7 grams of protein.\n<\/p>\n Tuna contains nutrients like heart-healthy omega-3 fatty acids<\/a>, calcium, vitamin D, B vitamins, and selenium. Canned tuna is a convenient and affordable way to get these nutrients.\n<\/p>\n Due to mercury, women of childbearing age and pregnant people should limit their tuna intake per week.<\/p>\n Diana Miller \/ Getty Images<\/p>\n A 3-ounce serving of turkey breast provides 20.1 grams of protein.\n<\/p>\n Turkey breast is high in protein yet low in saturated fat. It also offers B vitamins, selenium, and zinc.<\/p>\n Robynne O’Halloran \/ Getty Images<\/p>\n A 1-cup serving of edamame provides 18.4 grams of protein.\n<\/p>\n Edamame are immature soybeans packed with fiber and protein. They are one of the few plant-based complete protein sources.<\/p>\n juefraphoto \/ Getty Images<\/p>\n A 3-ounce serving of wild Atlantic salmon contains 16.8 grams of protein.\n<\/p>\n Salmon is a type of fatty fish packed with omega-3s, protein, iron, selenium, and vitamin A<\/a>. It is also one of the few foods that naturally contains vitamin D.<\/p>\n vanillaechoes \/ Getty Images<\/p>\n A 1-cup serving of cooked quinoa provides 8.1 grams of protein.\n<\/p>\n Quinoa is a gluten-free whole grain that offers protein, fiber, and antioxidants<\/a>.<\/p>\n Kentaroo Tryman \/ Getty Images<\/p>\n One ounce, or about 23 almonds, contains 6 grams of protein.\n<\/p>\n Almonds are a plant-based source of protein, fiber, and heart-healthy fats. They also provide vitamin E, magnesium, and a small amount of calcium<\/a>.<\/p>\n Crispin la valiente \/ Getty Images<\/p>\n One cup of cooked lentils provides 17.9 grams of protein.\n<\/p>\n Lentils are small legumes that provide protein, fiber, magnesium, and folate.<\/p>\n Kriangkrai Thitimakorn \/ Getty Images<\/p>\n Three ounces of firm tofu provides 9 grams of protein.\n<\/p>\n Since it’s made from soybeans, tofu is a complete protein<\/a>. It also provides calcium, vitamin A, iron, and antioxidants.<\/p>\n annabogush \/ Getty Images<\/p>\n A 5.3-ounce container of Greek non-fat vanilla yogurt provides 13 grams of protein.\n<\/p>\n Greek yogurt is a high-protein yogurt. It’s strained several times to remove excess liquid and whey, resulting in a smooth, creamy texture.<\/p>\n Gutium Maria \/ Getty Images<\/p>\n One cup of cooked black beans supplies 15 grams of protein.\n<\/p>\n Black beans are a source of plant-based protein and fiber<\/a>. They’re also a concentrated source of antioxidants.<\/p>\n bhofack2 \/ Getty Images<\/p>\n A 1-ounce serving of hard Parmesan cheese provides 8.5 grams of protein.\n<\/p>\n Parmesan cheese is higher in protein than many other types of cheese<\/a>. It also contributes to your daily calcium needs and contains lower levels of lactose than softer cheeses.<\/p>\n Arx0nt \/ Getty Images<\/p>\n One ounce of shelled pumpkin seeds provides 8.5 grams of protein.\n<\/p>\n Pumpkin seeds provide healthy fats, fiber, antioxidants, protein, and other key nutrients. They are a source of tryptophan, an amino acid that helps make serotonin and melatonin.\n<\/p>\n Serotonin, often called the “feel-good hormone,” plays a role in mood, appetite, and sleep. Melatonin helps regulate the sleep-wake cycle.<\/p>\n Natalia Gdovskaia \/ Getty Images<\/p>\n A 3-ounce serving of cooked shrimp provides 25 grams of protein.\n<\/p>\n Shrimp is a low-calorie, high-protein food rich in vitamin B12<\/a> and selenium. It is also a source of astaxanthin, a powerful antioxidant.<\/p>\n