Top 10 Foods Rich in Protein

If you are committed to sticking to a balanced diet, then you are well aware that getting enough high quality protein everyday is necessary. There are two types of protein; complete proteins (obtained from animal products) and incomplete proteins (plant based foods).

Protein has multitude of functions and your body cannot effectively mend or fuel tissue without it. Protein is one among the “macronutrients,” meaning that your body needs a fairly large ratio of it. Now, if you want to meet the required protein ratio through natural ways, then having follow this list to help get you started.


  • 1


    Fish, especially halibut, tuna and salmon, top the list of food rich in protein.

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  • 2

    Chicken and Turkey

    Chicken and turkey are the rich sources of protein. Eat them skinless in order to avoid the unhealthy saturated fats in their skin. The white meat of turkey and chicken are one among the powerhouses of protein.

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  • 3

    Red Meat

    Red meat, especially pork, beef and veal, are good sources of protein. However, make sure to remove the layer of fat to keep the red meat low in saturated fats.

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  • 4

    Eggs – especially white portion

    Fourth on the list of rich sources of protein are eggs. The white portion, known as albumen, is pure protein. So, if you are fat conscious, simply discard the yellow portion (yolk). One normal egg white contains 4g of protein.

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  • 5

    Milk and Yogurt

    Milk and Yogurt have high amount of protein. 1 cup skim milk contains 8g protein, cup of soymilk has 8g protein and 6 ounces of Greek yogurt contain 18 grams of protein.

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  • 6


    Cheese is another loaded source of protein. However, keep its intake moderate as it contains high ratio of sodium and saturated fat as well.

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  • 7


    Soybeans are the very primary vegetables to grace the list of protein rich food sources.

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  • 8

    Nuts and Seeds

    Nuts and seeds like sunflower seeds, watermelon seeds, pistachios, peanuts, almonds, pumpkin seeds and squash seeds boast plenty of protein.

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  • 9


    Like nuts and seeds, lentils are also rich in protein and other useful ingredients.

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  • 10

    Protein Bars and Shakes

    The only reason why Protein Bars and Shakes are listed last in this list is because they are not actually food, but dietary supplements. However, they are one among the easiest ways to meet the body’s protein requirement. You can easily find them at any store and they do not taste that bad.

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