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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) 85g 25.4 156
Chicken Breast (skinless) 115g 26 130
Chicken Thigh (skinless) 115g 27 184
Egg 1 large 6.3 78
Milk (whole) 225g 7.7 149
Cheese (parmesan) 30g 10.1 111
Greek Yoghurt (plain, nonfat) 170g 17.3 100
Icelandic Yogurt (plain, nonfat) 170g 15 82
Tofu 135g 21.8 181
Protein Powder (Vega Protein & Greens) 1 scoop (roughly 30g) 20 110
Beans (lentils) 100g 9 115
Peas 50g 3 34
Almonds 30g 6 164
Image Source: POPSUGAR Photography / Sheila Gim
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