Top 10 Food Sources of Protein

Protein is an important part of a healthy diet. It’s needed to build and maintain muscles, bones, skin, and teeth. In addition, protein helps keep you feeling full so you don’t overeat. 

Lean beef

Lean beef is an excellent source of protein. It’s also high in iron and zinc, as well as B vitamins. Lean beef is often considered a healthful alternative to red meat because it has less fat and calories than other types of meat—but what you may not know is that lean beef is more nutritious than some other types of red meat.

Leafy green vegetables such as peas and spinach are also good sources of plant-based proteins like soybeans or legumes, which can be found in many traditional Asian dishes. Aside from the nutritional value, lean meat can sometimes be helpful during intermittent fasting when consumed before the fasting period because it will help keep you full. You can use free intermittent fasting tracking apps to guide you:  


Chicken is a lean protein that’s high in iron, niacin, and selenium. It also contains vitamin B12, which may help prevent heart disease when combined with other nutrients.

Chicken is the most common meat consumed worldwide. There are three types of chicken: dark meat (with dark red or purple skin), white meat (with white or light pink skin), and breast meat (the part closest to the breastbone).

Pork tenderloin

Pork tenderloin is lean, protein-rich meat that’s easy to cook. It can be used in many dishes and is especially good when served with vegetables and a side of rice or pasta. Pork tenderloins are also a good source of iron, zinc, and B vitamins.

Turkey breast

If you’re looking for protein-rich, lean meat that can be cooked in many different ways, turkey breast is one of the best options. The high levels of iron and zinc mean it will help keep your energy up when you work out. Turkey breast also contains selenium which may reduce the risk of cancer if eaten at regular intervals.

The American Heart Association recommends eating around 2 ounces (57 grams) daily as part of a healthy diet plan.

Salmon (wild-caught)

Wild-caught salmon is higher in omega-3 fatty acids, which have been shown to lower blood triglycerides and reduce inflammation. It also has a better taste than farmed salmon. However, wild salmon may contain more mercury than farmed versions because they grow in the ocean and are exposed to pollutants like PCBs (polychlorinated biphenyls).


Eggs are a great source of protein and can be eaten for breakfast, lunch, or dinner.

  • How to cook eggs:
  • Boil an egg in water for 8 minutes on medium heat or until the white is firm. 
  • How to eat eggs:
  • Crack open an egg and place it over your plate/bowl as you would any other food item like toast or cereal.

Tuna canned in water

Tuna canned in water is a good source of protein, omega-3 fatty acids, selenium, and vitamin D. It’s also high in niacin (a B complex vitamin), vitamin B6 and pantothenic acid (vitamin B5).

The benefits of tuna are numerous: You get high levels of omega-3 fatty acids that can help reduce inflammation; it has plenty of selenium to protect your skin from damage from the sun, and it delivers an antioxidant boost when eaten regularly.

Cottage cheese

Cottage cheese is a great source of protein and calcium. Each 1/2 cup contains 12 grams of protein and only 150 calories, so you can eat it as a snack or add it to your meal. Cottage cheese is low in fat, making it ideal for people who want to lose weight or maintain their current weight.

It’s also easy to find in the grocery store! If you’re looking for something healthy on the go that won’t break the bank, cottage cheese might be just what you need!


Shrimp is a low-calorie, low-fat, high-protein food that’s also rich in vitamins B12 and D. It’s an excellent source of selenium and zinc as well. And because shrimp contains no cholesterol or saturated fat—just small amounts of healthy omega-3 fatty acids—it’s ideal for anyone trying to eat healthier without sacrificing flavor or texture.


Almonds are a great source of protein, with about 12 grams per cup. That’s more than most other nuts! They’re also high in fiber and contain no cholesterol or fat.

How many calories are in almonds? The calorie count varies depending on how you prepare them and what else is added to them, but an average serving size (10 almonds) has about 150 calories—and that doesn’t include the toppings like chocolate or cocoa powder!

Protein is important for healthy muscles and bones, as well as immunity.

Protein is a nutrient that provides essential amino acids to your body. The protein in food can be of animal, vegetable, or even plant origin. It is important for the growth and repair of cells, muscle mass, immunity, and healthy bones. 


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