Protein is one of the three macronutrients that our body needs alongside carbohydrates and fats. It plays a crucial role in building and repairing tissues, producing enzymes and hormones, and helping our body function properly.

For those who are on a mission to build a lean and healthy body, adequate protein intake is essential.

Here are 30 protein-rich foods that can help you achieve your fitness goals:.

Eggs

Eggs are one of the best sources of protein out there, with 6 grams of protein per egg. Not only are they inexpensive, but they are also versatile and can be used in various recipes. One large boiled egg contains approximately 78 calories.

Chicken Breast

Chicken breast is a popular choice among fitness enthusiasts, and for good reason. It is an excellent source of lean protein, containing around 31 grams of protein per 100 grams, with only 165 calories per serving.

Turkey Breast

Turkey breast is another great option for those who are looking for low-fat and high-protein foods. It contains approximately 30 grams of protein per 100 grams, with only 147 calories per serving.

Salmon

Fatty fish like salmon are not only rich in protein, but they are also loaded with heart-healthy omega-3 fatty acids. A 100-gram serving of salmon contains around 25 grams of protein and approximately 200 calories.

Tuna

Tuna is a popular choice among bodybuilders and fitness enthusiasts due to its high protein content and low calorie count. A 100-gram serving of tuna contains around 30 grams of protein with only 132 calories.

Lentils

Lentils are an excellent plant-based source of protein and are also rich in fiber and other essential nutrients. A half-cup serving of cooked lentils contains around 9 grams of protein and approximately 115 calories.

Chickpeas

Chickpeas are a staple in Middle Eastern cuisine and are a great source of both protein and fiber. A half-cup serving of cooked chickpeas contains around 7 grams of protein and approximately 135 calories.

Quinoa

Quinoa is a gluten-free grain that is packed with protein and other essential nutrients. A one-cup serving of cooked quinoa contains around 8 grams of protein and approximately 222 calories.

Almonds

Almonds are a great source of protein and healthy fats. A quarter cup of almonds contains around 5 grams of protein and approximately 132 calories.

Chia Seeds

Chia seeds are a popular superfood that is rich in protein, fiber, and omega-3 fatty acids. A one-ounce serving of chia seeds contains around 4 grams of protein and approximately 137 calories.

Hemp Seeds

Hemp seeds are another great source of plant-based protein and are rich in essential fatty acids. A three-tablespoon serving of hemp seeds contains around 10 grams of protein and approximately 170 calories.

Black Beans

Black beans are a staple in Mexican cuisine and are a great source of protein and fiber. A half-cup serving of cooked black beans contains around 8 grams of protein and approximately 114 calories.

Green Peas

Green peas are a great source of plant-based protein and are also a good source of fiber and vitamins. A half-cup serving of cooked green peas contains around 4 grams of protein and approximately 62 calories.

Greek Yogurt

Greek yogurt is a popular choice among health enthusiasts due to its high protein content and probiotic benefits. A six-ounce serving of non-fat Greek yogurt contains around 18 grams of protein and approximately 100 calories.

Cottage Cheese

Cottage cheese is a low-fat dairy product that is rich in protein and calcium. A half-cup serving of low-fat cottage cheese contains around 14 grams of protein and approximately 81 calories.

Milk

Milk is not only a great source of protein, but it is also rich in calcium and other micronutrients. A one-cup serving of skim milk contains around 8 grams of protein and approximately 86 calories.

Pepperoni

If you’re a fan of pizza, then you’ll be glad to know that pepperoni is a good source of protein. A one-ounce serving of beef pepperoni contains around 6 grams of protein and approximately 128 calories.

Jerky

Beef jerky is a high-protein snack that is popular among hikers and adventurers. A one-ounce serving of beef jerky contains around 9 grams of protein and approximately 116 calories.

Pork Tenderloin

Pork tenderloin is a lean cut of meat that is rich in protein and other nutrients. A three-ounce serving of cooked pork tenderloin contains around 22 grams of protein and approximately 122 calories.

Beef

Beef is a great source of protein and other essential nutrients like iron and zinc. A three-ounce serving of cooked beef contains around 22 grams of protein and approximately 180 calories.

Tofu

Tofu is a popular vegan alternative to meat and is rich in protein and other essential nutrients. A half-cup serving of firm tofu contains around 10 grams of protein and approximately 88 calories.

Edamame

Edamame is a popular appetizer in Japanese cuisine and is a great source of plant-based protein. A half-cup serving of cooked edamame contains around 8 grams of protein and approximately 120 calories.

Peanut Butter

Peanut butter is a delicious and nutritious spread that is rich in protein and healthy fats. A two-tablespoon serving of peanut butter contains around 8 grams of protein and approximately 190 calories.

Oats

Oats are a great source of complex carbohydrates and are also rich in protein. A half-cup serving of rolled oats contains around 5 grams of protein and approximately 150 calories.

Broccoli

Broccoli is a low-calorie vegetable that is also a good source of protein and other essential nutrients. A one-cup serving of chopped broccoli contains around 2 grams of protein and approximately 55 calories.

Spinach

Spinach is a nutrient-dense leafy green that is also a good source of protein and other essential nutrients. A one-cup serving of raw spinach contains around 1 gram of protein and approximately 7 calories.

Cauliflower

Cauliflower is a versatile vegetable that is a good source of protein and other essential nutrients. A one-cup serving of chopped cauliflower contains around 2 grams of protein and approximately 25 calories.

Kale

Kale is another nutrient-dense leafy green that is also a good source of protein and other essential nutrients. A one-cup serving of raw kale contains around 3 grams of protein and approximately 33 calories.

Spirulina

Spirulina is a blue-green algae that is available in supplement form and is a great source of protein and other essential nutrients. A one-teaspoon serving of spirulina contains around 4 grams of protein and approximately 20 calories.

Cottage Cheese

Cottage cheese is a low-fat dairy product that is rich in protein and calcium. A half-cup serving of low-fat cottage cheese contains around 14 grams of protein and approximately 81 calories.