11 Best Sources of Protein You Can Eat

Protein is an important part of any diet, and changing up your protein sources can help make consuming protein more enjoyable. Or efficient, if that’s what you’re looking for, to ensure you eat enough protein regularly. 

“Top sources of protein are ones that are complete proteins, meaning they contain all nine essential amino acids—the molecules that make up protein and the building blocks of muscle,” says Kathleen Garcia-Benson, RDN, CSSD, LD, NASM-CPT. “This contrasts with other sources that might only contain some of the essential amino acids.”

To incorporate protein into your diet, there are two types of protein to consume: plant-derived proteins and animal-derived proteins, all of which are complete proteins. 

And don’t feel the need to scarf down all your protein at once. Spreading out your protein intake throughout the day is considered the healthiest way to consume protein. “Adding protein to each meal allows for better amino acid utilization, compared to eating a day’s worth at one meal,” says Garcia-Benson.

Ready to plan your protein intake? Here are some of the best sources of protein, which you can enjoy daily in nearly infinite ways.

Chicken

Chicken is an excellent, lean source of animal protein, containing about 38 grams of protein per cup of meat. To prepare boneless, skinless chicken breasts, or really any type of chicken, marination is the easiest way to meal prep and have chicken to cook at the ready. “I love to marinate chicken and then grill, bake, or pan-sear it,” says Garcia-Benson. “A good marinade not only provides depth of flavor, but also tenderizes the meat.” Pre-made or homemade marinades work just fine, and chicken can be marinated in the fridge anywhere from a few hours to overnight.

Greek Yogurt 

Keeping a tub of Greek yogurt in your fridge is an excellent way to enjoy protein day to night. “Greek yogurt is a versatile protein source suitable for both savory and sweet dishes,” says Garcia-Benson. “On the sweeter side, it can be layered in a breakfast parfait with berries and a sprinkle of granola, nuts, or seeds. It also serves as a creamy base in smoothies. For a treat, consider freezing Greek yogurt mixed with fruit and dark chocolate to create a delicious bark. On the savory end, Greek yogurt shines as a base for dips, salad dressings, and marinades.” A typical 150-gram portion of nonfat Greek yogurt has about 16 grams of protein, plus 15 percent of your suggested daily calcium intake.

Soybeans

“Rich in nutrients and protein, beans offer flexibility in culinary uses,” says Garcia-Benson. “They can complement a meal as a side dish, enrich the flavors of soups and stews, serve as the primary ingredient in dips, or add texture and nutrition when sprinkled over salads.” And soybeans, or edamame, are a particularly good source of protein. A cup of cooked soybeans contain 31.3 grams of protein, according to the USDA.

Cannellini Beans

Also known as white kidney beans, cannellini beans are so versatile. Add them to soups, salads, wraps, and even pastas. They make for easy weeknight meals as you can easily find them canned and already cooked. A half-cup serving contains eight grams of protein, according to the USDA.

Peanuts

Nuts are an easy way to grab a handful of protein when you’re running out the door. “While many plant-based sources of proteins, such as beans, nuts, and seeds, are considered incomplete, they are still valuable,” says Garcia-Benson. “By combining different plant foods, one can get all the necessary amino acids.” Peanuts contain seven grams of protein for a one-ounce serving, according to the USDA.

Almonds

Almonds make for an easy on-the-go snack on their own. For an even tastier treat, create your own trail mix using your favorite ingredients, like mixed nuts, chocolate chips, raisins, and other dried fruits. A one-ounce serving of almonds contains six grams of protein, according to the USDA.

Tofu 

Meat eater or not, tofu is a wonderful source of protein, with about 10 grams of protein per each half cup serving, “Some plant-based sources, like tofu, are also complete proteins,” says Garcia-Benson. Tofu can be grilled, air fried, steamed, soft tofu can be easily enjoyed raw, and the options to sub tofu into meat-based recipes are endless.

Seeds

Seeds can be a great source of protein to enjoy with or between meals. “Adding protein to a snack can also help to keep hunger at bay and support steady energy levels,” says Garcia-Benson. And while seeds may be lower in protein than animal protein, they’re full of additional nutrition that’s worth including in your diet. “Plant-based sources of proteins can offer other benefits, such as fiber and a variety of micronutrients, making them key components of a nutrient-dense intake,” adds Garcia-Benson. Hemp seeds, sunflower seeds, chia seeds, and sesame seeds all qualify as plant-based protein boosts. Try sprinkling hemp seeds, which contain nine grams of protein for three tablespoons, on a bowl of yogurt.

Eggs

There’s a good reason eggs are such a popular breakfast food: they’re a complete protein source packed with six grams of protein per egg, plus essential amino acids, all of which help your body and brain get started in the morning. For an easy protein boost, keep a supply of hard boiled eggs in your fridge, or quickly poach an egg in the microwave to top an avocado toast, stew, or whatever tastes good with a runny yolk (most things).

Fish

Fish is a wonderful source of complete protein. The nice thing about fish as a protein source is that there are so many varieties, so you can switch it up regularly. Or stay loyal to your weeknight salmon bowl. You do you. Try sardines, which have roughly 18 grams of protein per can (or your favorite tinned fish) on crackers as a quick high protein snack, a scoop of tuna salad on your favorite green salad to add protein.

Seafood

Adding more aquatic animals to your diet is one of the best things you can do for your health. And if you eat shellfish, shrimp, for example, is a fantastic source of protein. A cup of cooked shrimp contains roughly 25 grams of protein, according to the USDA. For a double whammy of protein, try our Shrimp With Marinated White Beans recipe.