1. Eggs
Eggs are often considered the gold standard of protein. Each egg contains about 6–7 grams of high-quality protein and all nine essential amino acids, making them a complete protein source. Beyond protein, eggs are rich in nutrients like vitamin B12, vitamin D, and choline, which support brain health and metabolism.
Eggs are incredibly versatile—you can boil, scramble, poach, or fry them. They’re also cost-effective, making them accessible for most diets. One key benefit of eggs is their high biological value (BV), meaning your body absorbs and uses their protein very efficiently. While whole eggs do contain cholesterol, most studies show they don’t significantly impact blood cholesterol levels for most people. Overall, eggs are a powerhouse food for muscle building, satiety, and overall health.
2. Chicken Breast
Chicken breast is a go-to lean protein, especially for those looking to build muscle or lose weight. With approximately 31 grams of protein per 100 grams and minimal fat, it offers a high protein-to-calorie ratio. It’s also rich in B vitamins, particularly niacin (B3) and vitamin B6, which are essential for energy production and brain function.
What makes chicken breast stand out is how easily it fits into nearly any meal plan. From stir-fries to salads, soups to grilled plates, it’s a protein source that never feels boring with the right seasoning. Because it’s low in fat, it’s ideal for those managing calories while still needing ample protein for muscle maintenance and recovery.
3. Greek Yogurt
Greek yogurt is a protein-rich dairy product, containing around 10 grams of protein per 100 grams, depending on the brand and fat content. It’s made by straining regular yogurt to remove whey, which concentrates the protein and gives it a creamy, thick texture.
What’s special about Greek yogurt is that it contains casein protein, which digests slowly and provides a sustained release of amino acids, making it great for muscle repair overnight or between meals. Additionally, it’s a good source of calcium and probiotics, which aid in bone and digestive health. It works well as a snack, in smoothies, or as a healthy substitute for sour cream or mayonnaise.
4. Lentils
For plant-based eaters, lentils are an excellent protein option. Cooked lentils offer about 9 grams of protein per 100 grams and are also rich in dietary fiber, iron, and folate. Unlike many plant-based proteins, lentils have a fairly balanced amino acid profile and can become a complete protein when paired with grains like rice.
Lentils are affordable, sustainable, and easy to cook. They’re a staple in vegetarian and vegan diets and work well in soups, stews, salads, and curries. Their high fiber content also supports heart health and helps regulate blood sugar levels.
5. Salmon
Salmon rounds out the top five by combining high-quality protein (20–25 grams per 100 grams) with heart-healthy omega-3 fatty acids. These fats reduce inflammation, improve brain function, and support cardiovascular health. Salmon is also rich in B vitamins, potassium, and selenium.
Whether grilled, baked, or smoked, salmon is a delicious and nutrient-dense protein choice. Wild-caught varieties tend to be leaner and higher in omega-3s. Its anti-inflammatory properties make it an especially valuable protein source for athletes or anyone recovering from injury.
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