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What Are the Best Protein Sources?

Add Protein to Your Diet All Day Long With These Simple High-Protein Ingredients

Are you getting enough protein throughout the day? What are your sources? According to registered dietitian Lori Zanini, "It's important to vary your sources of protein and not just eat one or two sources throughout the day." Whether you're a vegan, an omnivore, Paleo, or vegetarian, you can choose from a multitude of foods to add extra muscle-building, satiating protein to your diet.

Use this chart to find the right additions to your daily meals; add chicken to your salad at lunch or get some avocado toast with an egg on top. Snack on some almonds, or make lentil soup. These are just a few of the leanest, highest sources of protein with a significant amount of grams of protein per calorie count.

Food Serving Size Protein (g) Calories
Tuna (bluefin) 85 grams 25.4 156
Chicken Breast (skinless) 110 grams 26 130
Chicken Thigh (skinless) 110 grams 27 184
Egg 1 large 6.3 78
Milk (whole) 225 grams 7.7 149
Cheese (parmesan) 30 grams 10.1 111
Greek Yoghurt (plain, non-fat) 170 grams 17.3 100
Icelandic Yogurt (plain, nonfat) 170 grams 15 82
Tofu 125 grams 21.8 181
Protein Powder (Vega Protein & Greens) 1 scoop (roughly 30 grams) 20 110
Beans (lentils) 1/2 cup 9 115
Peas 1/2 cup 3 34
Almonds 30 grams 6 164
Image Source: POPSUGAR Photography / Sheila Gim
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