Healthy Protein Options

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No matter what age you are, protein is a necessary part of your diet. Whether you’re a growing child, an athlete, a middle-aged adult or an active senior, protein plays an extremely important role in your life. Protein is essential in keeping your muscles strong and healthy and in overall personal health and well being. Here are the top 5 protein powered foods.

  1. Chicken Breast

Grams of Protein: 33 g.

Chicken Breast is the healthiest high protein option out there. It has the highest grams of protein per serving and is very low in fat and sodium.

  1. Fish

Grams of Protein: 26 g.

Fish comes in at a very close second to chicken breast. It contains lots of high quality protein, no carbohydrates, and very little saturated fat. They are also full of brain boosting Omega-3 Fatty Acids.

  1. Cottage Cheese

Grams of Protein: 20 g.

They should call this “protein in a carton.” Cottage cheese contains tons of high quality protein as well as calcium and potassium. However, it also contains a lot of fat so be sure to opt for the low fat brands.

  1. Kidney Beans

Grams of Protein: 14 g.

Most people forget that kidney beans are packed with protein. They also have the unique distinction of being the only high protein food that is also high in fiber.

  1. Eggs

Grams of Protein: 6 g. per egg

Eggs are quick and easy to prepare and offer lots of protein as well as calcium, iron, and vitamins A and B. However, eggs can be high in fat, so limit yourself and don’t go crazy.

A sixth option that didn’t make my top 5 are protein shakes. These usually contain the highest amounts of protein of any food out there. However, they are usually full of calories, sugar, and sometimes fat, so you have to be careful. It ends up being a trade off because they are a quick and easy option for people on the go and are also usually full of vitamins and minerals.

Here is a list of other foods that contain a lot of protein:

Lean Red Meat






Whole Wheat Bread