Last Updated: April 23rd, 2022 Show
 Protein is a macronutrient that forms the building blocks of the human body. It is necessary for the growth and repair of all tissues, along with many other functions including forming hormones and enzymes. A deficiency in protein leads to muscle atrophy and impaired functioning of the body in general. (1) How much protein do you need?The recommended daily intake of protein is between 46-63 grams for most adults, with pregnant and lactating women needing up to 65 grams per day. (2) The daily value (DV) for protein is set at 50 grams per day (3), which is an average that works for most people. Athletes or other people looking to build muscle mass may want to consume more protein. High protein foods include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs. Below is a list of healthy protein foods sorted by common serving size, use the protein nutrient ranking to sort by 100 gram or 200 calorie serving sizes. For more information, see the lists of vegetarian protein, high protein fruits, and high protein vegetables. See All 200 Foods High in Protein
Vegetarian protein foods include tofu, beans, lentils, yogurt, milk, cheese, green peas, nuts, seeds, whole grains, peanut butter, eggs, and white button mushrooms. See the list of vegetarian protein foods. Vegan protein foods are similar to vegetarian sources but exclude yogurt, milk, cheese, and eggs. Vegans do not eat any foods from animals. Instead vegans can eat high protein vegetables like lima beans, spinach, and corn. See the list of vegan protein foods. 1. Tuna Sandwich
Ingredients: 3oz canned tuna, 1 leaf romaine lettuce, 1 slice of tomato, 2 slices whole wheat bread. 2. Banana Parfait
Ingredients: 6oz of non-fat yogurt, 1/4 cup of uncooked oats, 1oz handful of pumpkin seeds, 1 medium banana. 3. Chicken Salad
Ingredients: 6oz chicken breast, 2 cups romaine lettuce, 1 cup cherry tomatoes, 1 oz grated Parmesan. 4. Tofu Stir Fry
Ingredients: 1 cup firm tofu, 1/2 cup onions, 1 cup broccoli, 1 tsp ginger, 1/2 cup brown rice, 1 tbsp sesame oil, 1 tbsp soy sauce. 5. Lentil Curry with Peanuts
Ingredients: 1 cup of cooked lentils, 1/4 onion, 1 tblsp curry powder, 1/5 cup brown rice, 1 tblsp sesame oil, 1oz dry-roasted peanuts
Data for the curated food lists comes from the USDA Food Data Central Repository. You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing. Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
Setting targets can provide a guide to healthy eating. Some of the most popular targets include:View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool. MyFoodData provides free nutrition data tools and articles to help you organize and understand the foods you eat. Create a free account to get nutrition facts on recipes and meals, track foods, and set custom targets. feedback Reviewed by Kathleen M. Zelman, MPH, RD, LD on January 13, 2022 Protein can help you shed those unwanted pounds -- and keep your belly full. But it's important to eat the right amount and the right kind of protein to get its health benefits. Seafood is an excellent source of protein because it's usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy kind: it has omega-3 fatty acids. Stick to poultry for excellent, lean protein. Dark meat is a little higher in fat. The skin is loaded with saturated fat, so remove skin before eating. Not only are dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or low-fat dairy to keep bones and teeth strong and help prevent osteoporosis. Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day. One-half cup of beans contains as much plant-based protein as an ounce of broiled steak. Plus, these nutritious nuggets are inexpensive and loaded with fiber to keep you feeling full for hours. This versatile white meat is 31% leaner than it was 20 years ago. Fifty grams of soy protein daily can help lower cholesterol by about 3%. Eating plant-based soy protein instead of sources of higher-fat protein -- and maintaining a healthy diet -- can be good for your heart. Lean beef has about two grams more saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12. If you don't have time to sit down for a meal, grab a meal replacement drink, cereal bar, or energy bar. Check the label to be sure the product contains at least six grams of protein and is low in sugar and saturated fat. Research shows that including a source of protein like an egg or Greek yogurt at breakfast along with a high-fiber grain like whole wheat toast can help you feel full longer and eat less throughout the day.
Protein foods, including plant-based protein foods, are an important part of healthy eating. Include foods such as beans, lentils, nuts, seeds, lean meats and poultry, fish, shellfish, eggs, lower fat milk and lower fat dairy products. Protein foods are good for youYou can eat a variety of protein foods as part of a healthy eating pattern. Protein foods have important nutrients such as:
Try to choose protein foods that come from plants every day. Plant-based protein foods can provide more fibre and less saturated fat than other types of protein foods. This can be beneficial for your heart health. You don’t need to eat large amounts of protein foods to meet your nutritional needs. Try to eat protein foods such as:
Tips for vegetariansGet the nutrients you need by:
If you eat only plant-based foods, choose a variety of healthy foods from Canada's food guide. Include foods and beverages fortified with vitamin B12 because vitamin B12 is only found naturally in animal-based foods. Choosing and preparing healthy protein foodsThere are many different types of protein foods to choose. Make healthier choices. Beans, peas and lentilsChoose:
Nuts and seedsChoose:
Fish and shellfishChoose:
Lean meatsChoose:
Milk and dairy productsChoose:
Soy products and fortified soy beveragesChoose:
Preparing protein foodsTry healthier ways to prepare your food by:
Try cooking methods that use little or no added saturated fat. These include methods such as:
Enhance the flavour by:
Snack ideasProtein foods make healthy and delicious snacks. Try these quick and tasty options:
How to eat more protein foods that come from plantsTry replacing some meat or poultry with plant-based protein foods. As your main course, try using:
Many simulated meat products are highly processed and can add excess sodium or saturated fat to your diet. Use food labels to make a healthy choice.
What you eat on a regular basis matters for your health.
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