People often discuss about carb, fat, and everything around them.

However, most people agree that protein is important.

The high consumption of protein will bring many benefits.

It can help you lose weight (especially belly fat ), increase muscle mass, increase strength, endurance and some other health benefits .

The recommended daily intake of protein is 46 grams for women, and 56 grams for men.

However, many health and bodybuilding experts believe that we need to consume more than that (see the article How much protein should I eat every day to lose weight effectively?).

Here is a list of the top 20 most protein you should eat.

1. Eggs

Eggs are the healthiest food on the planet

Egg is one of the most healthy and nutritious food on the planet.

Eggs contain lots of vitamins, minerals, healthy fats, antioxidant eye protection and brain nutrients that most people don't get enough.

Eggs are rich in protein, egg whites have almost no protein.

Protein content in an egg accounts for 35% of calories. An egg contains 6 grams of protein equivalent to 78 calories.

2. Almonds


Almond is a popular tree seed.

They contain many important nutrients, including fiber, vitamin E, manganese and magnesium.

Protein content accounts for 13% of calories, 28 grams of almonds contain 6 grams of protein, with 161 calories.

Other high-protein nuts such as pistachio (pistachio) have a protein content of 13% of calories and 11% of cashew nuts.

3. Chicken Breasts

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

If skin is removed, most of its calories are protein.

Chicken breasts are also easy to prepare and delicious if processed properly.

Protein content: 80% of calories. A skinless chicken breast contains 53 grams of protein, equivalent to only 284 calories.

4. Oats

Oats are one of the healthiest grains on the planet.

They contain healthy fibers, magnesium, manganese, thiamin (vitamin B1) and some other nutrients.

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

5. Fresh Cheese

Fresh cheeses are a type of cheese that tends to be low in fat and low in calories.

It contains calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various nutrients.

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

Other Cheeses with High Protein Content:

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

6. Greek Yogurt

Greek yogurt, also called labneh, is a concentrated yogurt.

It tastes great, has a creamy texture and lots of nutrients.

Protein content: Non-protein-rich Greek yogurt accounts for 48% of calories. A serving of 170 grams of Greek yogurt contains 17 grams of protein and only 100 calories.

You just need to make sure to choose the type of sugar. Yogurt Full-fat Greek is also rich in protein, but contains lots of calories.

Same choice

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

7. Milk

Milk has a very high nutrient content, but the problem is that most of the elderly in the world do not tolerate it.

However, if the body is tolerated and you like to drink it, milk is an excellent source of high quality protein.

Milk contains a small amount of most unique nutrients needed for the human body.

It is especially rich in calcium, phosphorus and riboflavin (vitamin B2).

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

8. Broccoli (Cauliflower)

Broccoli is a very healthy vegetable, rich in vitamin C, vitamin K, fiber and potassium.

Broccoli also contains many nutrients with different biological activity, which helps protect against cancer.

If compared to calories, broccoli contains higher protein content than most other vegetables.

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

9. Lean Beef

Lean beef is rich in protein, and also tastes good.

It contains lots of iron, vitamin B12 and many other nutrients.

Protein content: 53% of calories. A serving of 85 grams of cooked beef has 10% fat, contains 22 grams of protein, with 184 calories.

If you are maintaining a low-carb diet, and cutting down on fat, lean beef is a great choice for you.

10. Tuna

Tuna is a very popular fish.

It has both low fat and calorie content, so the rest of it is mostly protein.

Like other fish, tuna also has very high levels of nutrients, and contains a large amount of omega-3 fatty acids.

Protein content: 94% of calories, canned tuna. A box of tuna, about 154 grams contains 39 grams of protein, and only 179 calories.

11. Quinoa Quinoa seeds

Quinoa is a seed, and has now become one of the most popular superfoods in the world.

It has a high content of vitamins, minerals, fiber, and contains many antioxidants.

Quinoa seeds have many health benefits.

Protein content: 15% of calories. One cup (185 g) of cooked quinoa seeds contains 8 grams of protein, and provides 222 calories.

12. Supplements for Whey Protein Powder

If your time is tight, there is no time to cook, then whey protein supplements may be helpful to you.

Whey Protein Powder is a high quality protein from dairy foods, which has been shown to be very effective in building muscle mass and can help to lose weight effectively.

Protein content: different branded products for different protein content, can range from 20-50 grams of protein per serving, providing more than 90% of calories.

13. Bean Lentils

Lentils are a type of legume.

They are high in fiber, magnesium, potassium, iron, folate, copper, manganese and various nutrients.

Lentils are one of the best sources of plant protein in the world, a great food for vegetarians.

Protein content: 27% of calories. 1 cup (198 g) boiled lentils contain 18 grams of protein, providing 230 calories.

Other legumes have protein content such as soybeans (33% of calories), chickpeas (19%) and kidney beans (24%).

14. Ezekiel Bread

Ezekiel bread is different from most other breads.

It is made of whole germinated and organic whole grains and legumes, including millet, barley, wheat, soybeans and lentils.

When compared to most other breads, Ezekiel bread is rich in protein, fiber and various nutrients.

Protein content: 20% of calories. 1 slice of bread contains 4 grams of protein, providing 80 calories.

15. Pumpkin Seeds

Pumpkin seeds are seeds of pumpkins.

It contains a lot of nutrients, including iron, magnesium and zinc.

Protein content: 14% of calories. 28 grams of seeds contain 5 grams of protein, providing 125 calories.

Other seeds have high protein content: flax seeds (12% of calories), sunflower seeds (12%) and Chia seeds (11%).

16. Turkey Meat

Turkey meat is similar to regular chicken breast. It consists mostly of protein, has very little fat and calories. It also has a very delicious taste.

Protein content: 70% of calories. An 85-gram serving contains 24 grams of protein, and 146 calories.

17. Fish (All Types)

Extremely healthy fish for many reasons.

Fish contain a variety of important nutrients, high in heart-healthy omega-3 fats.

Protein content: each type of fish has different protein content. For example, salmon is 46%, 85 grams of salmon contains 19 grams of protein, with 175 calories.

18. Shrimp

Shrimp is a type of seafood.

It is very low in calories, but contains many different nutrients, including selenium and vitamin B12.

Like fish, shrimp also contain omega-3 fatty acids.

Protein content: 90% of calories. An 85-gram serving contains 18 grams of protein, and only 84 calories.

19 . Brussels sprouts

Brussels sprouts are a high-protein plant, having relatives with cauliflower (broccoli).

Cabbage brussels are rich 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.

20. Peanuts (Lac)

Peanut Very delicious and nutritious.

They are high in protein, fiber, and magnesium. Many studies show that peanuts can help you lose weight effectively.

Peanut butter also contains high amounts of protein, but you should not eat too much, as it can cause bloating.

Protein content: 16% of calories. A serving of 28 grams, contains 7 grams of protein, with 159 calories.

Message To You

Job Eat enough protein play a very important role.

That is also the easiest, simplest way to weight loss and has a beautiful body.