People argue about carbs, fats, and everything in between.  However, almost everyone agrees that protein is important. Eating plenty of protein has numerous benefits.

It can help you lose weight (especially belly fat), and increase your muscle mass and strength, to name a few.

The recommended daily intake (RDI) is 46 grams for women, and 56 grams for men.

However, many health and fitness experts believe that we need much more than that.

Here are 12 High Protein Food Sources...

This Photo Include High Protein Food Source

1. Eggs

Whole eggs are among the healthiest and most nutritious foods on the planet.

They are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients that most people don’t get enough of.

Whole eggs are high in protein, but egg whites are almost pure protein.
 Protein content: 35% of calories in a whole egg. 1 large egg contains 6 grams of protein, with 78 calories.

2. Almonds

Almonds are a popular type of tree nut.

They are loaded with important nutrients, including fiber, vitamin E, manganese and magnesium. 

Protein content: 13% of calories. 6 grams per 1 ounce (28 g) serving, with 161 calories.

Other High-Protein Nuts

Pistachios (13% of calories) and cashews (11% of calories).

3. Chicken Breast

Chicken breast is one of the most popular protein-rich foods.

If you eat it without the skin, the majority of the calories in it come from protein.

Chicken breast is also very easy to cook, and tastes delicious if you do it right. 

Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.

4. Oats

Oats are among the healthiest grains on the planet.

They are loaded with healthy fibers, magnesium, manganese, thiamin (vitamin B1) and several other nutrients. 

Protein content: 15% of calories. Half a cup of raw oats contains 13 grams, with 303 calories.

5. Cottage Cheese

Cottage cheese is a type of cheese that tends to be very low in fat and calories. It is loaded with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients. 

Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.

Other Types of Cheese That Are High in Protein

Parmesan cheese (38% of calories), swiss cheese (30%), mozzarella (29%) and cheddar (26%).

6. Greek Yogurt

Greek yogurt, also called strained yogurt, is a very thick type of yogurt. It tastes delicious, has a creamy texture, and is high in many nutrients. 

Protein content: Non-fat greek yogurt has protein at 48% of calories. One 170 gram (6 ounce) container has 17 grams of protein, with only 100 calories.
Just make sure to choose one without added sugar. Full-fat Greek yogurt is also very high in protein, but contains more calories.

Similar Options

Regular full-fat yogurt (24% of calories) and kefir (40%).

7. Milk

Milk is highly nutritious, but the problem is that a huge percentage of the world’s adults are intolerant to it.

However, if you tolerate milk and enjoy drinking it, then milk can be an excellent source of high-quality protein. Milk contains a little bit of almost every single nutrient needed by the human body. It is particularly high in calcium, phosphorus and riboflavin (vitamin B2).

Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.

8. Broccoli

Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium. Broccoli is also loaded with various bioactive nutrients believed to help protect against cancer. Calorie for calorie, it is high in protein compared to most vegetables.

Protein content: 20% of calories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with only 31 calories.

8. Fish (All Types)

Fish is incredibly healthy, for various reasons. It is loaded with various important nutrients, and tends to be very high in heart-healthy omega-3 fatty acids.

Protein content: Highly variable. Salmon is 46% protein, with 19 grams per 3 ounce (85 g) serving, with 175 calories.

9. Shrimp

Shrimp is a type of seafood. It is low in calories, but loaded with various nutrients, including selenium and vitamin B12. Like fish, shrimp also contains plenty of omega-3 fatty acids.

Protein content: 90% of calories. A 3 ounce (85 g) serving contains 18 grams, with only 84 calories.

10. Brussels Sprouts

The Brussels sprout is another high-protein vegetable, related to broccoli. It is very high in fiber, vitamin C and other nutrients.

Protein content: 17% of calories. Half a cup (78 g) contains 2 grams of protein, with 28 calories.

11.Peanuts

Peanuts are incredibly delicious. They are high in protein, fiber, magnesium and many studies show that they can help you lose weight. Peanut butter is also high in protein, just make sure not to eat too much as it is quite “more-ish.”

Protein content: 16% of calories. One ounce (28 g) contains 7 grams, with 159 calories.

12. Pumpkin Seeds

Pumpkins contain edible seeds called pumpkin seeds. They are incredibly high in many nutrients, including iron, magnesium and zinc.

Protein content: 14% of calories. 1 ounce (28 g) contains 5 grams of protein, with 125 calories.

Other High-Protein Seeds

Flax seeds (12% of calories), sunflower seeds (12%) and chia seeds (11%).

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 Fish is the world’s best source of omega-3 fatty acids, which are incredibly important for your body and brain. Fish is among the healthiest foods on the planet. protein and vitamin D.

1. Fish May Increase Grey Matter in the Brain and Protect it From Age-Related Deterioration

One of the consequences of ageing is that brain function often deteriorates (referred to as age-related cognitive decline).

This is normal in many cases, but then there are also serious neurodegenerative diseases like Alzheimer’s disease.

Interestingly, many observational studies have shown that people who eat more fish have slower rates of cognitive decline.

One mechanism could be related to grey matter in the brain. Grey matter is the major functional tissue in your brain, containing the neurons that process information, store memories and make you human.

Studies have shown that people who eat fish every week have more grey matter in the centers of the brain that regulate emotion and memory.

 2. Fish Contains Nutrients That Are Crucial During Development

Omega-3 fatty acids are absolutely essential for growth and development.

The omega-3 fatty acid docosahexaenoic acid (DHA) is especially important, because it accumulates in the developing brain and eye.

For this reason, it is often recommended that expecting and nursing mothers make sure to eat enough omega-3 fatty acids .

However, there is one caveat with recommending fish to expecting mothers. Some fish is high in mercury, which ironically is linked to brain developmental problems.

For this reason, pregnant women should only eat fish that are low in the food chain (salmon, sardines, trout, etc), and no more than 12 ounces (340 grams) per week.

Pregnant women should also avoid raw and uncooked fish (including sushi), because it may contain microorganisms that can harm the fetus.

3. Fish May Lower Your Risk of Heart Attacks and Strokes

Heart attacks and strokes are the two most common causes of premature death in the world.

Fish is generally considered to be among the best foods you can eat for a healthy heart.

Not surprisingly, many large observational studies have shown that people who eat fish regularly seem to have a lower risk of heart attacks, strokes and death from heart disease.

In one study of more than 40,000 male health professionals in the US, those who regularly ate 1 or more servings of fish per week had a 15% lower risk of heart disease.

Researchers believe that the fatty types of fish are even more beneficial for heart health, because of their high amount of omega-3 fatty acids.

4. Fish May Help Prevent and Treat Depression, Making You a Happier Person

Depression is a serious and incredibly common mental disorder.

It is characterized by low mood, sadness, decreased energy and loss of interest in life and activities.

Although it isn’t talked about nearly as much as heart disease or obesity, depression is currently one of the world’s biggest health problems.

Studies have found that people who eat fish regularly are much less likely to become depressed.

Numerous controlled trials have also found that omega-3 fatty acids are beneficial against depression, and significantly increase the effectiveness of antidepressant medications.

What this means is that fish can quite literally make you a happier person and improve your quality of life.

Fish and omega-3 fatty acids may also help with other mental disorders, such as bipolar disorders.

5. Fish is The Only Good Dietary Source of Vitamin D

Vitamin D has received a lot of mainstream attention in recent years.

This important vitamin actually functions like a steroid hormone in the body, and a whopping 41.6% of the US population is deficient in it.

Fish and fish products are the best dietary sources of vitamin D, by far. Fatty fish like salmon and herring contain the highest amounts.

A single 4 ounce (113 gram) serving of cooked salmon contains around 100% of the recommended intake of vitamin D.

Some fish oils, such as cod liver oil, are also very high in vitamin D, providing more than 200% of the recommended intake in a single tablespoon.

If you don’t get much sun and don’t eat fatty fish regularly, then you may want to consider taking a vitamin D supplement.

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