Proteins are a key part of a healthy, balanced diet. They are essential for growth, repair, and maintenance of our body cells and tissues.

Protein-rich foods not only help in building muscles but also promote weight loss and reduce the risk of chronic diseases such as diabetes, heart disease, and cancer. Here are the top 30 protein sources you should consider adding to your diet:.

1. Eggs

Eggs are a versatile, affordable, and nutrient-dense food that contains high-quality protein. One large egg provides about 6 grams of protein. They are also an excellent source of vitamin D, choline, and selenium.

2. Chicken Breast

Chicken breast is a popular lean protein source that contains about 31 grams of protein per 100 grams. It is low in fat and calories and is a great option for those looking to lose weight.

3. Fish

Fish, especially fatty fish like salmon, are loaded with omega-3 fatty acids and high-quality protein. A 100-gram serving of salmon contains about 25 grams of protein. Fish is also a good source of vitamin D, selenium, and other vitamins and minerals.

4. Greek Yogurt

Greek yogurt is thicker and creamier than regular yogurt and contains more protein. A 6-ounce serving of plain Greek yogurt provides around 17 grams of protein. It is also a good source of calcium and probiotics that promote healthy digestion.

5. Cottage Cheese

Cottage cheese is made from curdled milk and is another great protein source. A half-cup serving of cottage cheese contains about 13 grams of protein. It is also low in calories and fat and a good source of calcium and vitamin B12.

6. Milk

Milk is a good source of protein, calcium, and vitamin D. A cup of milk contains about 8 grams of protein. Low-fat milk is lower in calories and fat and is a good option for those looking to lose weight.

7. Tofu

Tofu, made from soybeans, is a good option for vegetarians and vegans looking for a protein source. A 100-gram serving of tofu contains about 8 grams of protein. It is also low in calories and a good source of iron and calcium.

8. Lentils

Lentils are a good vegetarian source of protein. A half-cup serving of cooked lentils contains about 9 grams of protein. They are also high in fiber and iron and help in reducing the risk of heart disease and diabetes.

9. Beef

Beef is another protein-rich food that contains essential nutrients like iron, vitamin B12, and zinc. A 100-gram serving of beef provides about 26 grams of protein.

However, it is recommended to choose lean cuts of beef and limit consumption due to its high saturated fat content.

10. Quinoa

Quinoa is a nutritious ancient grain that is a good source of protein, fiber, and various vitamins and minerals. A quarter-cup serving of cooked quinoa contains about 6 grams of protein. It is also gluten-free and easy to digest.

11. Turkey

Turkey is a lean meat that is high in protein and low in fat. A 100-gram serving of turkey provides about 30 grams of protein. It is also a good source of vitamin B6 and niacin that promote healthy brain function.

12. Almonds

Almonds are not only rich in heart-healthy fats but are also a good vegetarian source of protein. A quarter-cup serving of almonds provides around 7 grams of protein. They are also a good source of vitamin E and magnesium.

13. Edamame

Edamame, made from soybeans, are a popular Japanese snack and a good vegetarian source of protein. A half-cup serving of edamame provides around 11 grams of protein. They are also high in fiber and various vitamins and minerals.

14. Peanut Butter

Peanut butter is a tasty and convenient protein source. Two tablespoons of peanut butter contain around 8 grams of protein. However, it is important to choose natural and unsweetened peanut butter to avoid added sugars and hydrogenated oils.

15. Black Beans

Black beans are a low-fat and high-fiber vegetarian protein source. A half-cup serving of black beans provides around 8 grams of protein. They are also rich in antioxidants and help in reducing inflammation and improving gut health.

16. Oats

Oats are a nutritious whole grain that is not only rich in fiber but also a good vegetarian source of protein. A half-cup serving of cooked oats provides around 5 grams of protein. Oats are also low in calories and help in reducing cholesterol levels.

17. Pork Tenderloin

Pork tenderloin is a lean cut of meat that is a good source of protein, vitamin B12, and zinc. A 100-gram serving of pork tenderloin provides around 27 grams of protein.

It is also low in calories and fat and a good option for those looking to lose weight.

18. Chickpeas

Chickpeas, also known as garbanzo beans, are a vegetarian protein source that is high in fiber. A half-cup serving of chickpeas provides around 7 grams of protein.

They are also a good source of iron and magnesium and help in reducing the risk of heart disease.

19. Bison

Bison is a lean and nutrient-dense meat that is an excellent source of protein, iron, and vitamin B12. A 100-gram serving of bison provides around 28 grams of protein.

However, it is important to choose grass-fed sources to avoid added hormones and antibiotics.

20. Protein Powder

Protein powders are a convenient source of protein for those who find it difficult to meet their daily protein requirements through diet alone. Whey, casein, and plant-based protein powders are some popular options.

However, it is important to choose products with no added sugars or artificial ingredients.

21. Pumpkin Seeds

Pumpkin seeds are a tasty and nutritious snack that is rich in vegetarian protein, healthy fats, and various vitamins and minerals. One ounce of pumpkin seeds provides around 5 grams of protein. They are also a good source of zinc and magnesium.

22. Venison

Venison, or deer meat, is a lean protein source that is high in iron and vitamin B12. A 100-gram serving of venison provides around 26 grams of protein. It is also low in fat and calories and a good option for those looking to lose weight.

23. Pumpkin

Pumpkin is a nutritious vegetable that is low in calories and high in fiber and vegetarian protein. A half-cup serving of cooked pumpkin provides around 2 grams of protein. It is also a good source of vitamin A and potassium.

24. Pistachios

Pistachios are a tasty and nutritious snack that is rich in vegetarian protein, healthy fats, and various vitamins and minerals. One ounce of pistachios provides around 6 grams of protein. They are also a good source of fiber and antioxidants.

25. Bison

Bison is a lean and nutrient-dense meat that is an excellent source of protein, iron, and vitamin B12. A 100-gram serving of bison provides around 28 grams of protein.

However, it is important to choose grass-fed sources to avoid added hormones and antibiotics.

26. Brussels Sprouts

Brussels sprouts are a nutritious cruciferous vegetable that is low in calories and high in fiber and vegetarian protein. One cup of cooked Brussels sprouts provides around 3 grams of protein. They are also a good source of vitamin C and vitamin K.

27. Shrimp

Shrimp is a low-calorie and nutrient-dense seafood that is high in protein. A 100-gram serving of shrimp provides around 24 grams of protein. They are also a good source of selenium and other vitamins and minerals.

28. Spinach

Spinach is a nutritious leafy green that is low in calories and high in fiber and vegetarian protein. One cup of cooked spinach provides around 5 grams of protein. It is also a good source of iron and calcium.

29. Seitan

Seitan, also known as wheat meat, is a vegan protein source that is made from wheat gluten. A 100-gram serving of seitan provides around 25 grams of protein. It is also a good source of iron and calcium.

30. Soy Milk

Soy milk is a dairy-free and vegan protein source that is made from soybeans. A cup of soy milk provides around 7 grams of protein. It is also a good source of calcium and vitamin D.