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High Protein Foods: The Best Health Boosters

high protein foods

Proteins are the building blocks of organs, muscles, skin, and hormones. Proteins maintain, repair, and promote the growth of tissues, lower blood pressure, and fight diabetes. Foods high in protein also help in weight loss while increasing your muscle mass and strength.

Read on to learn more about some high protein foods and their benefits.


Eggs are one of the cheapest protein-rich foods. They’re a great source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients. Whole eggs and egg whites have high protein content. Avoid eggs and egg-based foods if you have an egg allergy. One large egg has 6 grams of protein.


A popular tree nut and a superfood, almonds are rich in protein, fiber, vitamin E, manganese, and magnesium. Avoid almonds if you have a nut allergy. Other high protein nuts include pistachios, cashews, walnuts, etc. They contain 6 grams of protein per ounce.

Also read: Top 10 Foods That Boost Your Body’s Natural Collagen Production

Chicken Breast

It’s a widely eaten healthy protein food. It also contains niacin, vitamin B6, selenium, and phosphorus. It’s easy to cook and tastes delicious in a variety of dishes. One roasted chicken breast without skin contains 53 grams of protein.

Milk, Cheese, and Yogurt

Dairy foods are high sources of protein. They also contain calcium, and many are fortified with vitamin D. Use skim or low-fat dairy products to keep bones and teeth strong and help prevent osteoporosis. Milk (nonfat) has 3.4 grams of protein per 100 grams.


Beans are one of the best sources of protein and fiber. Half a cup of beans has plant-based proteins equal to an ounce of cooked steak. They keep you full for hours. Beans, peas, and lentils are high protein low-fat foods. Bean varieties contain over 15 grams of protein per serving.

Also read: The Best Ways to Improve Your Digestive System Naturally

Kidney beans

Kidney beans are packed with proteins, carbohydrates, and fiber. Pair them with boiled or steamed rice to make a healthy, delicious meal. They are easy to cook and can be enjoyed in a variety of dishes. They contain 7.5 grams of protein per serving.

Pumpkin Seeds

They have high protein content and also contain antioxidants, iron, zinc, potassium, calcium, etc. Roast them in mineral-rich tamari for a health-boosting and filling snack. They have 7 grams of protein per serving.

Edamame Pods

Unripe soybeans aren’t too appetizing, but they’re a great source of protein and all the essential amino acids. They have 6 grams of protein per serving.

Also read: Tips: Healthy Eating for an Active Lifestyle


Most fish varieties like tuna, salmon, or mackerel are good sources of protein. They contain added benefits of omega-3 fatty acids. Combine fish with rice, lentils, or quinoa and your preferred dressings to enjoy a healthy meal. Fish have 3.8 grams (ascidians) to over 26 grams (salmon varieties) of protein per serving.


They contain more protein than chicken breasts, fewer calories than cashew nuts, and don’t need refrigeration. They serve as a quick and healthy snack rich in minerals like zinc and iron. They contain 9.4 grams of protein per serving.

A high protein diet strengthens antibodies and your immune system to fight against diseases, viral and bacterial infections, and injuries. We at MI Express Care are well-equipped to take care of all your primary and urgent medical needs. Contact our team at MI Express Care, Michigan Avenue, Canton, for convenient, affordable, and professional healthcare services.

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