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Protein is a vital nutrient that serves as a powerhouse for your body. It not only helps keep you feeling full but also supports the growth and maintenance of muscles, blood vessels, skin, hair and nails. It also plays a crucial role in the production of hormones and enzymes, ensuring your body functions efficiently. Protein is found in a variety of foods, including meat, poultry, seafood, dairy, beans, nuts and whole grains. Adults typically need at least 46 grams (g) of protein per day, but this varies depending on how many calories you eat each day. Your protein needs are also dependent on your age, activity level, whether you are pregnant and other factors that can result in you needing much more than the standard recommendation. Learn exactly how much protein you need to eat every day.

If you eat a balanced diet, you are likely getting the daily required amount without much difficulty. A standard 3-ounce chicken breast has about 26g of protein in it, which is more than half the minimum recommendation. But despite the fact that most people get enough protein, it remains a popular macronutrient to focus on. To make it easier for you to eat up, we looked at what a serving of protein looks like and how much you’re getting from different sources.

Chicken Breast 

2.4 ounces (oz) cooked = 15g protein

Chicken is a fantastic source of lean protein, making it an excellent addition to any balanced diet. Packed with essential nutrients like B vitamins, phosphorus and selenium, it is a nutritional powerhouse. What’s great about chicken is how versatile and cost-effective it is; it can be grilled, baked, or added to countless recipes, making it easy to include in meals. Whether you’re looking to build muscle or simply enjoy a satisfying and healthy food, chicken is a smart choice.

Salmon 

2.4 oz cooked= 15g protein

Salmon is one of the healthiest fish you can eat. It’s loaded with omega-3 fatty acids, which are good for your heart, brain and skin. Additionally, salmon is an excellent source of high-quality protein, essential for muscle repair and growth. It also contains important vitamins like B12 and D, which support energy levels and bone health. Including salmon in your diet may help reduce inflammation and support your health in many other ways.

Shrimp 

2.6 oz cooked = 15g protein

Shrimp provides high-quality protein while being low in calories and fat. Additionally, shrimp are packed with essential nutrients like selenium, iodine and B12, all of which contribute to overall health. To prepare shrimp, simply sauté them with olive oil, garlic and your favorite spices for a quick and delicious meal. You can also toss them into pasta, salads or stir-fries for a versatile addition to your dishes. Their quick cooking time makes them perfect for busy weeknight dinners.

Eggs 

2.4 large eggs = 15g protein

Eggs are a healthy vegetarian protein source. When you think of how much protein is in an egg, you might think of the egg white first. While lots of protein advocates reach for egg whites, the yolk also contains protein and houses many key nutrients, like choline, a nutrient that supports brain health. 

Ground Beef (80/20) 

3.1 oz cooked patty = 15g protein

80/20 ground beef strikes the great balance between flavor and nutrition. The 80% lean portion provides ample protein to support muscle growth and repair. Meanwhile, the 20% fat content adds rich taste and juiciness, making dishes super satisfying. It’s versatile and can be used in a variety of meals, from burgers to pasta sauces, and it is widely available and budget-friendly, making it an accessible option for many households.

Low-Fat Cottage Cheese 

5.1 oz = 15g protein

Cottage cheese is packed with high-quality protein that helps keep you full and supports muscle growth and repair. Plus, it’s incredibly versatile: You can enjoy it on its own, mix it into smoothies or add it to salads and snacks. Cottage cheese is also low in fat (if you choose lower fat percentage options like nonfat, 1% or 2%) and contains important nutrients like calcium. Best of all, it’s lower cost, easy to find and works for many different kinds of meals. Pro tip: Try adding it to a baked potato. It’s so good!

Canned Tuna 

2.8 oz = 15g protein

Canned tuna is a staple in many households. It’s cost-effective and easy to find, offering a generous amount of nutritional value while aligning with many budgets. Packed with key nutrients like omega-3 fatty acids and vitamins, it supports heart and brain health while satisfying your hunger.  Just remember, different types of tuna might have varying levels of mercury, which can be a concern because high mercury intake is harmful to human health, potentially affecting the nervous system. Skipjack tuna typically has lower mercury levels compared to other varieties, making it a safer option for regular consumption.

Ricotta Cheese

 6.7 oz = 15g protein

Ricotta cheese offers a creamy texture and mild flavor, making it easy to include in both savory and sweet dishes. It’s packed with high-quality protein that supports muscle repair and overall health. Try using ricotta cheese as a rich and creamy base for pancakes or in smoothies for a creative and flavorful twist.

Firm Tofu 

2.8 oz = 15g protein

Firm tofu is packed with plant-based protein, making it a versatile option for those following a vegetarian or vegan diet. It easily absorbs flavors from marinades and spices, so you can customize it to suit any dish. Plus, it’s incredibly easy to cook; whether you pan-fry, bake or grill it, it always turns out delicious. Not to mention, it is lower cost and widely available, making healthy eating more accessible. Lastly, firm tofu is also a natural source of iron and calcium, adding even more nutritional benefits to your meals!

Cheddar Cheese 

2.3 oz = 15g protein

Sliced cheddar cheese offers about 7 grams of protein per ounce, making it a quick way to help meet your daily protein goals. It’s an excellent option for making sandwiches, pairing with crackers, or topping on a salad. Full of calcium as well, cheddar cheese supports healthy bones and teeth while keeping you feeling full. 

Canned Chickpeas

7.4 oz = 15g protein

Chickpeas aren’t just a protein source. Sure, they provide high-quality protein. But they are also a natural source of antioxidants, which help combat oxidative stress and promote cellular health. Their impressive fiber content aids in meeting your nutritional needs, supporting digestive health and improving gut microbiota. Chickpeas also contribute to better heart health. Versatile and nutrient-dense, they enhance a variety of dishes while offering significant health benefits.

Low-Fat Greek Yogurt 

5.3 oz = 15g protein

Low-fat strained-style yogurt—such as Greek yogurt—is packed with protein. It’s creamy, delicious and available in a variety of flavors. It is also rich in probiotics, supporting healthy digestion and gut health. Whether enjoyed on its own, blended into a smoothie or as a base for savory dips, it’s an incredibly versatile food. 

Depending on which type of yogurt you pick, the protein content will vary. Greek yogurt typically contains more protein compared to regular yogurt due to its straining process. 

Quinoa 

3.8 oz = 15g protein

Quinoa is a grain that also happens to give your meals a protein boost. It’s also a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. This gluten-free grain is easy to prepare and pairs excellently with vegetables, meats or sauces, making it a great addition to any meal. Quinoa is also a source of fiber, adding to the laundry list of why dietitians love it. Its mildly nutty flavor and chewy texture make it a tasty and nutritious base for diverse dishes.

Lentils 

2.2 oz cooked = 15g protein

Lentils are a powerhouse of plant-based protein, with approximately 18 grams of protein per cup when cooked. They’re incredibly budget-friendly, accessible and easy to prepare, making them a favorite for healthy eating. Aside from protein, lentils are a source of iron and folate, which are essential for energy production and overall health. They blend seamlessly into soups, stews, salads or even as a meat substitute in recipes like burgers or tacos. Their hearty, satisfying nature makes them an excellent option for vegetarians, vegans or anyone looking to include more plant-based meals in their diet.

Almonds 

2.5 oz = 15g protein

Just a small handful of almonds packs a solid protein punch, along with healthy fats and fiber that help keep you feeling full and satisfied. They’re also plant-based. One of the best things about almonds is their convenience. Unlike cooking up a piece of chicken or preparing a protein shake, almonds are ready to eat right out of the bag. They’re perfect for snacking on-the-go, tossing into a salad or adding to your morning oatmeal. With their crunchy texture and nutty flavor, they’re delicious and versatile in a variety of dishes. 

Beyond protein, almonds are packed with other nutrients that make them a powerhouse food. They provide a healthy dose of vitamin E, which supports skin health and your immune system. They’re also rich in magnesium, which helps with muscle function and energy metabolism, making them excellent for post-workout recovery.

Our Expert Take 

When it comes to your protein intake, variety is the name of the game. There are several foods that are good sources of protein, but they offer other health benefits as well. Consuming numerous different foods to meet your protein needs is the best way to help support your nutritional needs and overall health. Daily protein requirements vary based on factors such as age, activity levels, and individual health conditions, so meet with a registered dietitian to get more individualized advice. 

“We recently conducted a study that explored the effects of increasing fermented food intake in more than 6,000 people,” she tells me. “We found that 42% reported less bloating and 52% reported feeling less hungry.”

Beans and legumes

Described as “full of fiber” and a “longevity food” by Nasser, beans and legumes can help with feeding the good bacteria in the gut, as they tend to contain both soluble and insoluble fiber. Pick from kidney beans, butter beans, edamame beans, black beans, borlotti beans, pinto beans, chickpeas, and myriad others for maximum variety.

Kefir

“A fermented dairy drink that’s rich in live cultures (or probiotics), kefir is a staple in my home because of the way it supports the balance of good bacteria in the gut,” nutritionist and author of The Unprocessed Plate, Rhiannon Lambert, explains. “There’s a growing body of evidence suggesting that regularly consuming probiotic foods like kefir can help improve gut microbial diversity, potentially supporting digestion, immune function, and even mood.”

Cooked leafy greens

“Rainbow chard, kale, spinach, spring greens, and cavolo nero are all rich in magnesium and fiber, which feed beneficial gut bacteria and support regular bowel movement,” says BANT registered nutritionist, hormone specialist, and author of Everything I Know About Hormones, Hannah Alderson. She emphasizes how important regular bowel movements are for detoxifying excess oestrogen from the body.

Shiitake mushrooms

“Shiitake mushrooms contain a special type of fiber known as ‘beta-glucan’,” Nasser explains. “It helps to strengthen the gut lining, increase SCFA production, and plays a role in immune-modulation.” In layman’s terms, this means it can positively affect how the immune system functions.

Nasser says she likes to buy dried shiitake mushrooms, blitz them in a blender or food processor, and then add them to the base of whatever she’s cooking. So, for good gut health, think onions, garlic, and shiitake.

Pumpkin seeds

A handful of pumpkin seeds contains around 5 g of fiber and 150 mg of magnesium, which can help with gut motility and regular bowel movements, says English. “A lot of people who experience bloating or constipation are low in magnesium, especially if they’re stressed or not sleeping well,” she says. Sprinkle on salads, porridge, or yogurt, or simply enjoy a handful as a mid-morning snack.

Herbs and spices

According to Dr. Murthy, carminative (anti-bloating) herbs and spices are a happy gut’s best friends. “Ginger, fennel, ajawain (carom) cumin, coriander, cinnamon, and mint all support digestion, reduce bloating and regulate gut motility (the way in which the digestive tract moves food and waste through),” he explains. His best tip is to sip a warm ginger and mint tea in the morning to “wake up” the gut.

Stewed fruit

Ideal for when you fancy a warming sweet treat, cooked fruits are high on Alderson’s list of the best foods for gut health. “Cooked apples and stewed berries are high in pectin, a soluble fiber that feeds your gut bacteria, especially those linked to inflammation reduction and gut lining health.”

Healthy fats

“Extra virgin olive oil, avocados, nuts, and omega-3 rich fish can help calm inflammation and support the gut lining,” nutritionist, naturopath, and founder of Artah, Rhian Stephenson tells me. Consider swapping low-quality, heavily processed cooking oils like corn and some sunflower varieties for healthier alternatives, such as ghee, coconut, extra virgin olive, or avocado.

Dark chocolate

In addition to offering a range of health benefits (better mood being just one of them), dark chocolate contains a notable amount of fiber, says Nasser. “One study found that a serving size of 85% dark chocolate helped to improve gut health,” she says. “The darker the chocolate, the more fiber and polyphenols it’ll contain.”

Bone broth

An often overlooked part of good gut health is the gut lining. The innermost layer of the digestive tract, the gut lining, can control how well food is able to pass through the colon without pesky particles “leaking” back into the bloodstream. “Bone broth is rich in collagen, glycine, and glutamine,” English explains, noting that each of these nutrients plays an important role in maintaining the integrity of the gut lining.