Top 10 protein-rich foods for a healthy diet

Proteins play a crucial role in our diet. They help build and repair muscle tissue, strengthen the immune system, and promote satiety. But which foods are the richest in protein and should be part of your balanced diet? Here’s a list of the top 10 best sources of protein, both animal and plant-based, to suit all dietary preferences.

👉 Want to understand the role of proteins in your diet? Check out our complete guide on macronutrients.
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Why Should You Eat Protein-Rich Foods?

Before diving into the list, it’s essential to understand the importance of protein in your diet.

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The roles of protein in the body:

Muscle building: Proteins are the essential building blocks of muscles.
Metabolism support: A protein-rich diet promotes thermogenesis, which helps burn calories.
Cell regeneration: Proteins aid in repairing cells and tissues.

The 10 Most Protein-Rich Foods

Animal-Based Proteins: Essential Sources

Chicken (31g of protein per 100g)
Chicken breast is an excellent source of lean protein. It’s ideal for athletes or those looking to build muscle without consuming excess fat.
Beef (26g per 100g)
Beef is rich in protein and contains essential amino acids, iron, and zinc. Opt for lean cuts to limit saturated fat intake.
Eggs (13g per 100g)
A versatile and affordable food, eggs are a complete protein source and provide essential vitamins such as B12 and D.
Salmon (25g per 100g)
Rich in protein and omega-3 fatty acids, salmon helps strengthen muscles while promoting heart and joint health.
Dairy products: cottage cheese and Greek yogurt (10-15g per 100g)
Dairy products like cottage cheese and Greek yogurt combine high protein content with relatively low calories, making them perfect for snacks or protein-packed breakfasts.

Plant-Based Proteins: For a Diverse Diet

Lentils (9g per 100g)
Lentils are a highly popular plant-based protein source, rich in fiber and minerals, making them an excellent choice for a healthy and balanced diet.
Chickpeas (8g per 100g)
Often used in hummus or salads, chickpeas provide protein, fiber, and long-lasting satiety.
Tofu (12g per 100g)
A fantastic alternative for vegetarians and vegans, tofu is not only high in protein but also a great source of calcium.
Chia seeds (17g per 100g)
These tiny seeds pack a punch! Besides protein, they contain omega-3 fatty acids and fiber. Add them to smoothies or yogurt for a nutritional boost.
Nuts and almonds (15-20g per 100g)
Perfect for snacking, nuts and almonds provide protein, healthy fats, and essential minerals like magnesium.

How to Include Protein-Rich Foods in Your Daily Diet

Vary Your Protein Sources

For optimal intake, mix animal and plant-based proteins in your meals. For example, prepare a salad with grilled chicken and lentils, or opt for a chickpea and tofu curry.

Choose Protein-Rich Snacks

Incorporate protein-rich snacks into your day, such as almonds, chia seeds mixed into Greek yogurt, or a hard-boiled egg. These snacks help maintain stable energy levels throughout the day.

Prepare Balanced Meals

Pair proteins with every meal to improve satiety and support your nutritional goals. For example, serve a salmon fillet with roasted vegetables or create a vegetarian dish with tofu and chickpeas.

Adjust Your Nutritional Needs

👉 Want to calculate your ideal protein intake based on your goals? Use our macronutrient calculator.
This tool helps tailor your diet to your physical activity and energy needs.

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Proteins: Key to Your Health and Performance

Whether you want to build muscle, lose weight, or simply maintain a balanced diet, protein-rich foods are essential. They provide various nutrients and fit into all types of diets.