10 of the best protein-rich foods to eat

1. Eggs

Protein: ~6g per egg

Why it's great: A complete protein source with all nine essential amino acids. Affordable and versatile.

Bonus: Contains choline for brain health.

2. Chicken Breast

Protein: ~31g per 100g (3.5 oz)

Why it's great: Lean meat with high protein-to-fat ratio. Ideal for muscle building and weight management.

Tip: Skinless grilled or baked for healthier prep.

3. Greek Yogurt

Protein: ~10g per 100g

Why it's great: High in protein and probiotics. Thick texture makes it a satisfying snack.

Choose: Plain, unsweetened versions for lower sugar.

4. Lentils

Protein: ~9g per 100g (cooked)

Why it's great: A plant-based protein packed with fiber, iron, and folate.

Perfect for: Vegans and vegetarians.

5. Salmon

Protein: ~25g per 100g

Why it's great: High-quality protein and rich in omega-3 fatty acids for heart and brain health.

Added benefit: Anti-inflammatory properties.

6. Cottage Cheese

Protein: ~11g per 100g

Why it's great: Low in fat and carbs, but high in casein protein, which digests slowly.

Ideal: As a bedtime snack for muscle repair.

7. Quinoa

Protein: ~8g per cup (cooked)

Why it's great: A rare plant-based complete protein with all essential amino acids.

Bonus: Gluten-free and rich in magnesium.

8. Tuna (canned in water)

Protein: ~25g per 100g

Why it's great: Inexpensive, low-fat, and easy to store. Great for quick meals.

Watch out: Limit intake due to mercury content.

9. Tofu

Protein: ~8g per 100g

Why it's great: A versatile plant protein that absorbs flavors well. Also contains iron and calcium.

Good for: Meat-free diets.

10. Beef (lean cuts)

Protein: ~26g per 100g

Why it's great: Rich in B12, zinc, and iron. Exce

llent for muscle repair.

Tip: Choose grass-fed for better fat profile.