Forget the powders and blenders – if you’re serious about boosting your protein intake, these 10 foods outperform protein shakes with ease.
Chicken breast
With 26 grams of protein per 3-ounce serving, chicken breast tops the list of natural protein sources.
It’s not only filling, but also rich in essential nutrients like B vitamins, zinc, and selenium that help your body thrive.
Cottage cheese
One cup of cottage cheese delivers 23.5 grams of protein, beating most protein shakes.
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It’s easy to add to eggs, pancakes, or enjoy on its own as a snack. Bonus: it’s also high in calcium, vitamin B12, and selenium.
Greek yogurt
Greek yogurt offers 25 grams of protein per cup, making it a great choice for anyone looking to up their intake.
It’s also rich in calcium, essential for strong bones, nerve function, and muscle health.
Ground turkey
At 25.3 grams of protein per serving, ground turkey is a smart swap for red meat.
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It’s full of B6 and zinc, which support your immune system and play a key role in over 100 enzymatic functions in the body.
Sardines
A 3.75-ounce can of sardines contains 22.6 grams of protein and is loaded with B12, iron, vitamin E, and calcium.
Enjoy them on toast, salads, or straight from the can for a protein-packed snack.
Ground beef
Beef brings 23.5 grams of protein per 3-ounce serving to the table.
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It’s also a good source of iron and zinc, which help your body produce energy and support immune health.
Shrimp
Shrimp offers 20.4 grams of protein per 3-ounce serving and comes with extra perks like vitamin B12, selenium, and astaxanthin – a powerful antioxidant that helps protect your cells.
Canned tuna
A pantry staple, canned tuna delivers 20.1 grams of protein per serving. It’s a great low-carb, high-protein choice that fits into quick meals and snacks.
Tempeh
Tempeh, made from fermented soybeans, packs 19.9 grams of protein per 100 grams.
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It’s also a good source of iron, magnesium, and manganese – and perfect for plant-based meals.
Canned salmon
With nearly 20 grams of protein per serving, canned salmon is a budget-friendly, convenient option.
It’s also rich in omega-3 fatty acids, vitamin B12, and potassium – supporting heart and immune health.
This article is based on information from Health.com.
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