50 High Protein Foods To Boost Your Immune System Now!

High protein foods give your body the nutrients to grow and repair cells. 

It is recommended that adults eat an average of 1.8g of protein per kilogram of body weight each day. 

Eating this much protein gives you the energy you need. 

in 2010, the National Health and Medical Research Council (NHMRC) set a daily protein intake level of 46 grams (g) for women and 56 g for men. 

This is equivalent to roughly 0.4 to 0.5 and 0.6 grams of protein per kilogram (2.2 to 2.8lb) of body weight respectively. 

An increase in daily protein intake of just a few grams has been shown to reduce the risk of heart disease and type 2 diabetes, as well as several forms of cancer. 

However, protein needs can vary depending on your height and lifestyle. For example, young and active women need much more protein than their male counterparts. 

Protein needs can be high if you're an endurance athlete, or someone with a very active lifestyle, such as a type 1 diabetic or someone who has recently suffered a stroke. 

The main groups with the highest protein requirements are: 

Babies under 12 months – up to 150 g 

Adults between the ages of 18 and 64 years – 1.4 and 1.8 g of protein per kilogram of body weight respectively 

A healthy male aged between 19 and 50 years old – 1.6 and 2.2 g of protein per kilogram of body weight respectively 

A healthy female aged between 18 and 50 years old – 1.5 and 2.3 g of protein per kilogram of body weight respectively 

If you're trying to get more protein in your diet, there are a range of healthy foods that are a good place to start. 

Let’s get started.

Here is 50 high protein foods you can add to your diet and see results right away

1. Kale 

1 gram protein per cup of chopped kale 

Easy to blend into a salad or a stir fry, kale is a super-food for fast weight loss. One study from the journal Appetite shows that when people eat a diet rich in kale, they lose 9.6 pounds in six months compared with a control group that ate a diet high in sugar. 

2. Collard Greens 

4 grams protein per 1/2 cup chopped collard greens 

Collard greens are a high-protein alternative to fried potatoes. They're also rich in fiber, which slows digestion and boosts satiety, another plus for metabolism. 

3. Pumpkin Seeds 

12 grams protein per 3 tablespoons, chopped 

Pumpkin seeds are a good source of healthy fats and plenty of protein, and they're loaded with zinc, iron, selenium, copper, and folate. They're also a good source of collagen, which provides bulk and texture to both breads and sauces and helps keeps the skin healthy. In fact, a study in the journal Nutrients found that pumpkin seeds contain one-third the amount of fat found in chicken meat and twice the protein of beef. 

4. Almonds 

3.5 grams protein per ounce 

Protein is more widely available as a snack in pre-washed, shelled almonds than in other nuts, but these extra calories may not be worth it if you need to lose weight. Plus, an almond's average of 90 calories per ounce comes from fat, not protein. 

5. Brazil Nuts 

8 grams protein per 1/2 cup 

Not only are Brazil nuts packed with protein, they're also a source of selenium and potassium, and chock full of omega-3 fatty acids. Plus, the high fat content helps keep your appetite in check, so that you're not overeating on lean protein. 

6. Tofu 

15 grams protein per 3/4 cup 

Too many people underestimate tofu, believing it's a vegetable, and it doesn't get the credit it deserves as a protein powerhouse. In fact, this versatile white bean is chock full of protein. One study showed that a vegetarian diet supplemented with tofu lowered post-prandial glucose levels significantly. 

7. Chickpeas 

4 grams protein per 1/2 cup 

Loaded with high-protein vegetables (carrots, celery, parsley, and green onions) and whole grains, chickpeas get their protein from both the beans and the legumes, and that makes them a terrific choice for weight-loss strategies. One study in the American Journal of Clinical Nutrition found that those who ate more chickpeas lost more weight, and this lasted longer, than those who ate fewer beans. 

8. Black Beans 

6 grams protein per 1/4 cup 

These protein powerhouses are a protein-packed low-carb and low-calorie option for weight loss. Their high-fiber content helps lower cholesterol levels and lowers blood pressure and helps make blood platelets more stable, lowering the risk for thrombosis (which can cause internal bleeding) and stroke. 

9. Edamame 

6 grams protein per 1/2 cup 

Eating soybean sprouts on their own is not much of a deal-breaker. But eat them in a recipe that calls for tofu, and you've got the perfect recipe for weight-loss fuel. Plus, Edamame also contains heart-healthy protein from edamame beans. 

10. Zucchini 

5 grams protein per one-half cup 

The veggies of the summer, zucchini contains plenty of fiber and water and an equally ample helping of protein, especially if you prepare it like you would spaghetti or pasta. Zucchini is also high in lycopene, an antioxidant that may lower the risk of a number of cancers. 

11. Lentils 

11. grams protein per cup 

You don't have to go all vegan or all vegetarian to consume plenty of protein. Lentils, which have two-thirds the protein of beef, are another option. 

12. Salmon

7 grams protein per 3.5 ounces

Salmon is a low-calorie protein-rich food with high levels of omega-3 fatty acids. It's also a good source of vitamin B12, which helps regulate the nervous system and can help prevent cardiovascular disease. And unlike poultry, salmon is not a high-fat meat.

13. Shrimp

8 grams protein per 2 ounces

Shrimp is a super-healthy choice, packing a lot of protein into a single serving. For example, 100 grams of raw shrimp, about eight shrimp, contains 18 grams of protein.

14. Turkey

7 grams protein per 3/4 cup

A study in the British Journal of Nutrition found that higher-protein diets are associated with greater lean mass gain (i.e., muscle) and reduced fat mass gain (i.e., fat). A few ounces of turkey also contains about 14 grams of fat, which is only 2.5 grams more than you'd find in one serving of skinless chicken breast.

15. Eggs

10 grams protein per one-half cup

In the grocery store, eggs are so good that you might as well stock up. They contain many nutrients and a good dose of protein. According to a study in the journal American Society for Nutrition, people who ate about 3 ounces of egg protein each day had increased blood flow to the brain, increased energy, and improved mood.

16. Parmesan

6 grams protein per 1/2 cup

Parmesan cheese is often assumed to be high in fat but doesn't contain much. It's a rich source of pro-vitamin B5, which may help lower the risk of heart disease.

17. Quinoa

9 grams protein per 1/2 cup

Quinoa is an ancient grain that packs tons of protein and is a good source of fiber, vitamins, and minerals. It also contains more iron than spinach.

18. Whey protein

20 grams protein per cup

Want to know how to get more protein without feeling hungry after a meal? Look no further than whey protein. And here's the good news: About 65 percent of the protein in whey comes from protein molecules, the same way it does in animal protein. It's got all the benefits of whole muscle protein. If you're trying to lose weight, look for an whey product made from unpasteurized milk or a form that doesn't contain any added sweeteners or preservatives.

19. Salmon

17 grams protein per 3 ounces

A quarter-cup serving of cooked salmon contains about 6 grams of protein, and you get a nice dose of heart-healthy omega-3 fatty acids in your meal. Plus, it's a good source of protein and healthy fats that could help you maintain a healthy weight.

20. White beans

7 grams protein per 1 cup

White beans are a relatively under-used protein source. White beans are packed with fiber, which has many health benefits including helping keep you feeling full and satisfied, keeping you from overeating. And white beans are a low-carb, high-protein food.

21. Tomatoes

10 grams protein per half-cup

Can a tomato not be a weight-loss food? Tomatoes are another low-calorie, high-protein food that packs a lot of flavor into a small amount of calorie count. A half-cup of cooked tomato has about 7 grams of protein. Plus, they're a source of lycopene, an antioxidant that may help lower the risk of heart disease.

22. Brussels sprouts

3 grams protein per 1/2 cup

Brussels sprouts may be a traditional vegetable, but they're also a surprisingly high-protein food. About 1/2 cup of cooked sprouts provides about 3 grams of protein, and they're a great source of vitamin C.

23. Celery

5 grams protein per one-half cup

Celery is high in fiber and healthy fats, and it's also a good source of vitamin K and vitamin C.

24. Guacamole

5 grams protein per 1/2 cup

Guacamole packs a lot of flavor into a small amount of calories. A 1-cup serving of guacamole contains about 4 grams of protein. You can add a lot more flavor with low-calorie sauces or even replace the avocado with nuts and seeds for extra protein.

25. Red lentil beans

4 grams protein per 1/2 cup

Lentils, which are a legume, are a good source of protein and healthy fats. They're also an excellent source of iron and B12. A half-cup of cooked red lentils provides about 4 grams of protein.

26. Whole-wheat pasta

3 grams protein per 1 cup

Whole-wheat pasta is a low-carb alternative that also offers you a high-protein diet. A cup of whole-wheat pasta has about 3 grams of protein.

27. Brown rice

5 grams protein per 1/2 cup

Brown rice is a great option for those who want a plant-based protein option. A cup of cooked brown rice provides about 5 grams of protein.

28. Black beans

5 grams protein per 1 cup

Black beans are packed with fiber, which helps lower your risk of heart disease. They're also a good source of zinc and folate, which is important for bone health. A cup of cooked black beans has about 5 grams of protein.

29. Tomato paste

3 grams protein per 2 tablespoons

Tomato paste contains about 3 grams of protein, which you can get in this easily vegan-friendly spread. You can also use tomato paste as a meat replacement for sandwiches and in pastas, casseroles, and soups.

30. Lemon juice

4 grams protein per cup

You can use lemon juice as a salad dressing, a marinade, a marinade for chicken, or in a lot of recipes as a flavor enhancer. A one-cup serving of lemon juice has about 4 grams of protein.

31. Canola oil

4 grams protein per one tablespoon

Canola oil is high in fat and calories, but it's also a good source of the healthy fats that may help you keep your weight in check. A tablespoon of canola oil contains about 4 grams of protein.

32. Corn

4 grams protein per 1/2 cup

Corn is a low-carb protein source that's high in fiber and folate. It also provides a healthy dose of potassium and B vitamins. A cup of cooked yellow corn has about 4 grams of protein.

33. Watercress

4 grams protein per 1/2 cup

Watercress is a relatively new addition to the salad world, but it packs a surprising amount of nutrition. A cup of watercress contains about 4 grams of protein.

34. Banana

4 grams protein per 1/2 cup

Bananas contain more potassium than any other food, so adding a banana to your diet may help lower your blood pressure. A half-cup of mashed banana provides about 4 grams of protein.

35. Artichoke hearts

4 grams protein per 1/2 cup

Artichoke hearts are another vegetable that are high in fiber, potassium, and B vitamins. One cup of cooked artichoke hearts contains about 4 grams of protein.

36. Refried beans

5 grams protein per 1 cup

Refried beans are a great source of protein. A cup of refried beans contains about 5 grams of protein.

37. Pecans

4 grams protein per 1/2 cup

Pecans are a good source of protein and healthy fats. A 1-cup serving of pecans contains about 4 grams of protein.

38. Green beans

6 grams protein per 1/2 cup

Green beans are low in calories and fat, but they have a high concentration of potassium and folate, which are both important nutrients for your heart. One cup of cooked green beans has about 6 grams of protein.

39. Veggie burgers

5 grams protein per 1/3 cup

Veggie burgers are another low-fat plant-based protein option. One cup of cooked veggies burger provides about 5 grams of protein.

40. Chickpeas

5 grams protein per 1/2 cup

Chickpeas are a staple of a plant-based diet, and they are an excellent source of protein. One cup of cooked chickpeas contains about 5 grams of protein.

41. Sunflower seeds

6 grams protein per 1/4 cup

Sunflower seeds are a health food loaded with healthy fats and nutrients. A 1-cup serving of seeds contains about 6 grams of protein.

42. Pistachios

6 grams protein per 1/4 cup

One cup of roasted pistachios has about 6 grams of protein.

43. Almonds

7 grams protein per 1/2 cup

Almonds are a nut packed with protein. One cup of almonds contains about 7 grams of protein.

44. Soy milk

4 grams protein per 1/2 cup

Soy milk is a protein and health food that's high in calcium and iodine. A cup of soy milk contains about 4 grams of protein.

45. Couscous

5 grams protein per 1/2 cup

Couscous is a popular side dish in many parts of the world. A cup of couscous contains about 5 grams of protein.

46. Buckwheat

7 grams protein per 1/2 cup

A cup of buckwheat has about 7 grams of protein. Buckwheat is a source of fiber and protein. It's also high in magnesium, which is essential for optimal muscle function.

47. Chocolate milk

6 grams protein per 1/2 cup

One cup of chocolate milk has about 6 grams of protein.

48. Oatmeal

7 grams protein per 1/2 cup

A cup of cooked oatmeal contains about 7 grams of protein.

49. Brown rice

9 grams protein per cup

A cup of brown rice contains about 9 grams of protein. Brown rice is a good source of folate and manganese.

50. Spinach

10 grams protein per cup

Spinach is one of the most nutrient-dense vegetables around. One cup of raw spinach contains about 10 grams of protein.

Tips for eating protein-rich foods

Try to consume protein at each meal, as well as part of your meal, if possible. Eating a single serving at each meal means less calories, less fat, and less sugar, making this the best way to stick to a healthy diet.

If a meal includes protein, include a serving of vegetables as a side dish. This also allows your body to receive the maximum nutrient value possible.

Foods to avoid when eating protein

Carbohydrates should be limited to less than 10 percent of the total calories eaten for good nutrition. 

Fried foods, like French fries and deep-fried foods, are high in fats and sugars.

Avoid highly processed foods, such as lunch meats and hot dogs, and unprocessed foods with a high fat content, such as cheeses, cheese sauce, butter, whole milk, and nuts.

Low-fat or fat-free dairy products are considered dairy products, but they are high in saturated fat, and they are very high in calories.

Sugary snacks, such as sweets, snacks, and pastries are high in calories, low in protein, and high in carbohydrates.

Fast food, like hamburgers, fries, and other fast food, are high in fat and carbs. These foods have no nutritional value and should be avoided at all costs.

Always make meals at home when possible, so that you know what ingredients are used.

Include a serving of protein at every meal. This will help you feel fuller for longer. It will also make you less likely to overeat later on.

Include a serving of protein at every meal. This will help you feel fuller for longer. It will also make you less likely to overeat later on. Include one serving of fruit as a dessert. This is a great way to combine the benefits of carbohydrates and protein, and will also provide a healthy source of energy.

Takeaway

Some people are just simply missing out on protein-rich foods in their diet.

A diet rich in protein is important for optimal health, as protein helps rebuild and repair muscles, which is particularly important for weight management.

If you do not eat enough protein, you will have low muscle mass. This can lead to bone and joint problems as well as metabolic imbalances.

A diet rich in protein will help you feel fuller for longer, leading to more energy and less tendency to snack. It will also help to maintain the correct metabolism and increase the amount of energy your body needs to maintain a healthy weight.

You can enjoy protein in many ways, including:

• cooked, whole meat
• protein-packed whole grains
• lentils, beans, and oats
• cow's milk
• eggs
• canned fish
• soy milk
• milk
• pork
• fish and other seafood

Take the time to explore the many ways that you can add protein to your diet. 

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