{"id":353781,"date":"2026-03-29T14:25:11","date_gmt":"2026-03-29T14:25:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/353781\/"},"modified":"2026-03-29T14:25:11","modified_gmt":"2026-03-29T14:25:11","slug":"11-delicious-high-protein-foods-to-fuel-your-body-eat-every-day","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/353781\/","title":{"rendered":"11 delicious high-protein foods to fuel your body eat every day"},"content":{"rendered":"

I find getting enough protein daily challenging. \u201cProtein is essential for building and repairing every cell in your body,\u201d says Ayla Barmmer, MS, RDN, LDN and founder of FullWell Fertility. \u201cIt supports the creation of enzymes and hormones, boosts immune function<\/a> and helps transport nutrients.\u201d<\/p>\n

I know I’m not alone: whether or not they know it, a lot of woman are dealing with a protein deficiency. \u201cInadequate protein intake can have widespread negative effects on the body, impacting multiple systems and functions,\u201d says Barmmer, listing off a host of symptoms I\u2019m simply not interested in experiencing, including feeling weak, reduced strength, brittle hair<\/a> and nails, reduced ability to fight infection or illness and mental fog.<\/p>\n

When it comes to asking \u201chow much protein do I need?\u201d the nutritionist also shares some simple rules: if you’re a sedentary adult, aim for one gram for every kilogram you weigh; if you\u2019re an active adult, 1.6 to 2.2 grams per every kilogram you weigh; and if you\u2019re over the age of 65, 1.2 to 1.5 grams per every kilogram you weigh. So if you weigh 72.5 kilograms, you\u2019re aiming for around 145 grams of protein a day.<\/p>\n

Phew, this is even more intimidating than I thought. In an attempt to step up my game, Barmmer compiled a list of high-protein foods for me to eat as much as possible and I\u2019m sharing it with you.<\/p>\n

Fish<\/p>\n

When it comes to eating fish, not all have the same amount of protein. There are more than 36 varieties that the FDA declares as healthy options<\/a> and the four that are the highest when it comes to protein are tuna (24.4 grams of protein in a 100-gram serving for ahi tuna), salmon (25.92 grams in a 100-gram serving), cod (19.36 grams of protein in a 100-gram serving) and mackerel (25.45 grams of protein in a 100-gram serving).<\/p>\n

Hemp Seeds<\/p>\n

These seeds may be tiny, but they are surprisingly mighty. Two tablespoons<\/a> of hemp seeds have just as much protein as two egg whites, along with all nine essential amino acids (a rarity), omega-3 and omega-6.<\/p>\n

Eggs<\/p>\n

\u201cEggs should absolutely be part of your weekly rotation, but you want to eat the egg with the yolk,\u201d says Barmmer. In a large egg, you\u2019ll get about six grams of available protein. \u201cEggs also have a good dose of brain, liver and gallbladder supporting choline.\u201d<\/p>\n

Nut butter<\/p>\n

\u201cWhile they can and should be part of your rotation, don\u2019t expect things like peanut butter<\/a> to be a significant protein source in your diet,\u201d levels Barmmer. \u201cThey will give a small boost but it simply requires too much in terms of volume and calories to reach your protein needs with them. For example, it would take 679 calories worth of peanut butter (7 tablespoons) to equal 175 calories of a 85 grams serving of chicken.<\/p>\n","protected":false},"excerpt":{"rendered":"I find getting enough protein daily challenging. \u201cProtein is essential for building and repairing every cell in your…\n","protected":false},"author":2,"featured_media":353782,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[134,111,139,556,69,2859,5510],"class_list":["post-353781","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-health","tag-new-zealand","tag-newzealand","tag-nutrition","tag-nz","tag-protein","tag-wellness"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/353781","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=353781"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/353781\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/353782"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=353781"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=353781"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=353781"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}