The best high-protein foods to eat for your health

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22 October 2021

Reading Time: 2 minutes

From lean meats to leafy greens, there are plenty of protein-packed foods to choose from – it may surprise you to know that you can get 19g of protein from half a cup of chickpeas!

See below for good protein sources and the amounts found in a selection of foods:

Lean meats

Pork beef, lamb, veal

  • 1 grilled lean beef fillet steak (135g) 38g protein


Chicken, duck, turkey, eggs

  • 1 grilled chicken breast (100g) 33g protein
  • 1 boiled egg (50g) 6g protein

Fish and seafood

Fish, mussels, oysters, scallops, clams, prawns, shrimps, crab, crayfish

  • 1 can tuna in spring water (100g) 25g protein

Dairy products

Milk, cheese (especially cottage cheese), yoghurt

  • 1 cup of low-fat milk 9.5g protein
  • 2cm cube Edam cheese (8g) 2g protein
  • 1 pottle plain, low fat yoghurt (150g) 7g protein

Nuts and seeds

Nut pastes and butters, walnuts, macadamias, hazelnuts, cashews, almonds, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds

  • 10 almonds (12g) 2.5g protein
  • Pistachios (30g) 6g protein
  • Chia seeds (2 Tbsp) 6g protein
  • Peanut butter (1 Tbsp) 5g protein

Legumes and beans

Tofu, all beans, lentils, chickpeas, split peas

  • Tofu (100g) 8g protein
  • Lentils (1 cup) 18g protein
  • Broad beans (1 cup) 11g protein


Broccoli, spinach, brussels sprouts

  • 1 potato 4g protein
  • Peas (1 cup) 7g protein
  • Edamame beans (1 cup) 18g protein


Varies between brands

  • 1 slice multigrain bread (45g) 4g protein
  • 1 slice white bread (40g) 3g protein

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