17 Protein-Packed Foods That Outshine Your Protein Shake

Discovering high-protein options can significantly enhance your dietary habits. Protein shakes are a common solution for those looking to increase their protein intake, typically containing 15-20 grams of protein. However, there are numerous other foods and drinks that not only match but can often exceed the protein content of these shakes.

Here’s a list of incredible high-protein foods that can help you easily meet your daily protein requirements:

• Cottage Cheese
  Protein: 23.5 grams per cup
  Cottage cheese surpasses many protein shakes with its impressive 23.5 grams of protein per cup. It makes a perfect high-protein snack, and can also be mixed with various dishes like:
• Eggs
• Pancakes
• Dips

Aside from protein, cottage cheese is rich in vital nutrients such as vitamins B12, calcium, and selenium.

• Canned Tuna
  Protein: 20.1 grams per 3-ounce serving
  Canned tuna packs 20.1 grams of protein in every 3-ounce portion. It’s a convenient, shelf-stable option that works well for quick meals or snacks, especially for those on low-carb diets like keto.

• Chicken Breast
  Protein: 26 grams per 3-ounce serving
  Providing a robust 26 grams of protein in a 3-ounce serving, chicken breast is one of the best protein sources available. It also delivers essential vitamins and minerals, including:
• B vitamins
• Zinc
• Selenium

Consider using chicken breast in high-protein snacks like chicken salad or as the main ingredient in hearty lunch and dinner recipes.

• Shrimp
  Protein: 20.4 grams per 3-ounce serving
  Delicious shrimp offers 20.4 grams of protein in a 3-ounce serving, and is packed with beneficial nutrients like vitamin B12 and selenium. It can be a fantastic and versatile addition to dishes such as salads and stir-fries.

• Ground Turkey
  Protein: 25.3 grams per 3-ounce serving
  Ground turkey is another protein powerhouse, featuring 25.3 grams per 3-ounce serving. It’s rich in B6 vitamins and zinc, which play crucial roles in metabolism and immunity.

• Canned Salmon
  Protein: 19.6 grams per 3-ounce serving
  Canned salmon offers nearly 20 grams of protein in each 3-ounce serving. This fish is also an excellent source of omega-3 fatty acids, which are essential for reducing inflammation and promoting heart health.

• Greek Yogurt
  Protein: 25 grams per cup
  Greek yogurt boasts more than double the protein found in standard yogurt—around 25 grams per cup. It’s also loaded with calcium, crucial for healthy bones and teeth.

• Edamame
  Protein: 18.5 grams per cup
  Edamame serves up a plant-based protein option with 18.5 grams per cup. This nutritious legume is also high in fiber, which supports gut health and helps maintain stable blood sugar levels.

• Seitan
  Protein: 15 grams per 3-ounce serving
  Seitan, crafted from gluten, contains 15 grams of protein per serving. Its meat-like texture makes it an appealing substitute for those adhering to plant-based diets.

• Navy Beans
  Protein: 19.7 grams per cup
  Navy beans are a top-tier plant-based protein source with just under 20 grams of protein per cup. They also provide essential nutrients, including magnesium, which is vital for regulating blood pressure and blood sugar.

• Tempeh
  Protein: 19.9 grams per 100-gram serving
  Tempeh is a fermented soy product rich in protein, providing 19.9 grams per 100-gram serving. This versatile food can enhance vegetarian and vegan dishes with its meaty texture.

• Protein Bars
  Protein: 17 grams per bar
  Protein bars are a convenient on-the-go protein source. When selecting one, aim for bars with at least 10 grams of protein. For example, the Rise Vegan Sunflower Cinnamon Bar offers 17 grams of protein.

• Lentils
  Protein: 17.9 grams per cup
  Lentils provide nearly 18 grams of protein per cup, along with an abundance of fiber, B vitamins, and essential minerals that contribute to overall health.

• Sardines
  Protein: 22.6 grams per 3.75-ounce can
  Rich in nutrients, sardines deliver 22.6 grams of protein per can. They are also a great source of omega-3 fatty acids, which are beneficial for heart health.

• Chicken Liver
  Protein: 20.8 grams per 3-ounce serving
  High in protein, chicken liver provides 20.8 grams per serving and is packed with vitamins and minerals like B12 and vitamin A.

• Beef
  Protein: 23.5 grams per 3-ounce serving
  Red meat, particularly beef, is loaded with protein, offering 23.5 grams per 3-ounce portion. It also supplies iron, necessary for maintaining energy levels.

• Cod
  Protein: 19.4 grams per 3-ounce serving
  Cod is a protein-rich fish, providing 19.4 grams per serving and essential B vitamins, making it a healthy dietary choice.

A Quick Review
Protein shakes are a good option for increasing your protein intake; however, numerous other nutritious foods offer equal or higher protein content. Think of foods like cottage cheese, shrimp, tuna, Greek yogurt, lentils, chicken breast, navy beans, and salmon when you’re aiming to enrich your meals with protein.