In case you need a refresher, protein is a macronutrient, meaning the body needs it in large amounts. According to Pasquariello, this is because nearly every reaction in the body needs protein in the form of amino acids\u2014the building blocks of protein. More specifically, \u201cprotein is involved in regulating organ systems, maintaining immunity and metabolism, and ensuring proper function of hormones and transmitters,\u201d Pasquariello explains. \u201cIt\u2019s also vital for maintaining a healthy body weight, building muscle, and supporting bone health<\/a>,\u201d she adds.<\/p>\n In general, the average healthy adult needs 0.8 grams of protein per kilogram of body weight, according to the Dietary Guidelines of Americans. This translates to about 56 grams of protein per day for men, and approximately 46 grams of protein per day for women. However, you might aim for a higher protein intake \u201cif you\u2019re active, looking to build muscle, recovering from illness or injury, pregnant or breastfeeding, looking to lose weight, or looking to make your meals more satisfying,\u201d Pasquariello says.<\/p>\n Meet Our Expert<\/p>\n Maddie Pasquariello<\/a>, MS, RDN, is a registered dietitian nutritionist and founder of Nutrition With Maddie<\/p>\n Dru Rosales<\/a>, MS, RD, is a registered dietitian and owner of MindFuel Performance in Houston, Texas<\/p>\n Foods With More Protein Than Chicken Breast\u00a0<\/p>\n So, now that we\u2019ve established how important protein is, and that chicken breast isn\u2019t the only high-protein food around, here are the best alternatives to chicken breast that provide more protein by weight, as outlined by dietitians.<\/p>\n 01 of 06<\/p>\n Textured Vegetable Protein Credit: CreatiVegan.net \/ Getty Images<\/p>\n Protein content: 44 grams per 3-ounce serving<\/p>\n Textured vegetable protein, which is made of soy flour, is a stellar source of protein, according to Pasquariello. It also provides some fiber, iron, and potassium<\/a>, though the exact nutrient breakdown depends on the brand. \u201cIt can be used as a vegan alternative to beef or ground turkey<\/a>, so you may find it in recipes for homemade veggie burgers<\/a>, meatballs, chili, or stews,\u201d Pasquariello explains.<\/p>\n 02 of 06<\/p>\n Canned Albacore Tuna Credit: VICUSCHKA\/Getty Images<\/p>\n Protein content: 33 grams per 5-ounce canAs Rosales points out, canned albacore tuna is a solid protein source, packing in more protein than a chicken breast. Tuna also \u201cprovides omega-3 fatty acids<\/a>, which have been shown to support brain, eye, and heart health,\u201d Rosales adds. Canned tuna is most commonly prepared as a sandwich filling, but if you\u2019re looking for something different, try eating it over salad greens or wrapping it in seaweed, as Rosales suggests. Other recipe ideas include Loaded Tuna Salad Tartines<\/a>, Tuna Noodles<\/a>, and Tuna Cakes With R\u00e9moulade<\/a>.<\/p>\n 03 of 06<\/p>\n Tofu Credit: Istetiana\/Getty Images<\/p>\n Protein content: 30 grams per two cupsTofu<\/a> is a soybean curd that\u2019s usually sold in blocks. It provides a generous amount of protein, and is endlessly versatile. \u201cNot only is it a complete protein for building and maintaining muscle mass, but it\u2019s also an overlooked source of calcium<\/a>,\u201d Rosales says. The best part? You can substitute tofu for any protein in your favorite recipes, she notes. It\u2019s delicious in soup<\/a>, lettuce wraps<\/a>, salads<\/a>, and stir fries<\/a>.<\/p>\n 04 of 06<\/p>\n Seitan Credit: Getty Images<\/p>\n Protein content: 27 grams per 3-ounce servingSeitan<\/a> is a meat alternative made of water and vital wheat gluten. Depending on the brand and flavor, it usually contains about 27 grams of protein per 3-ounce serving, according to Pasquariello. Some versions also contain iron\u2014a mineral needed for the production of red blood cells. Keep in mind that seitan is quite bland on its own, so look for recipes that use marinades<\/a> or cook it in sauce, Pasquariello recommends. You can also buy a variety that\u2019s pre-marinated and flavored. Use seitan just like you would strips of chicken or beef; think sandwiches<\/a>, fajitas, and stir fries.<\/p>\n 05 of 06<\/p>\n Cottage Cheese Credit: mpephotos \/ Getty Images<\/p>\n Protein content: 27 grams per cupThanks to its high protein content, cottage cheese<\/a> has become a star on social media. Case in point: One cup contains roughly 27 grams of protein, according to Rosales. Additionally, cottage cheese contains calcium and probiotics<\/a>, or \u201cgood\u201d bacteria that benefit the gut. \u201cPair it with berries and granola, blend in a smoothie, or enjoy it with toast, cracked pepper, and sliced tomatoes,\u201d Rosales recommends. You could even blend it with eggs to make a protein-packed cottage cheese flatbread<\/a>.<\/p>\n 06 of 06<\/p>\n Edamame Salted edamame<\/p>\n Protein content: 27 grams per cup and a halfFor a source of plant-based protein, reach for edamame<\/a>. One and a half cups provide about 27 grams of protein, along with twice as much iron as chicken breast, according to Rosales. \u201cIron is essential for the transport of oxygen in our bodies, as well as hormone production,\u201d she explains. 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