Lentils are among the world's best sources of plant-based protein, and they’re an excellent choice for vegetarians and vegans. 31% of calories. One cup (198 grams) of boiled lentils contains 18 grams and 230 calories


Oats are among the healthiest grains available. They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients. 14% of calories. One cup of oats has 11 grams and 307 calories


Peanuts are high in protein, fiber, and magnesium. 18% of calories. One ounce (28 grams) contains 7 grams and 161 calories

Pumpkin Seeds

They’re incredibly high in many nutrients, including iron, magnesium, and zinc. Protein content: 22% of calories. One ounce (28 grams) has 9 grams of protein and 158 calories.


Tuna is low in fat and calories but a rich source of protein. Protein content: 84% of calories in tuna canned in water. One can (142 grams) contains 27 grams of protein and only 128 calories


Milk's a good source of high quality protein, and it’s high in calcium, phosphorus, and riboflavin (vitamin B2). 21% of calories. One cup of whole milk contains 8 grams of protein and 149 calories. One cup of soy milk contains 6.3 grams of protein and 105 calories


Almonds are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium. 15% of calories. 6 grams and 164 calories per ounce (28 grams)


Broccoli is a healthy vegetable that provides vitamin C, vitamin K, fiber, and potassium. 33% of calories. One cup (96 grams) of chopped broccoli has 3 grams of protein and only 31 calories

Chicken Breast

Chicken breast is one of the most popular protein-rich foods. 75% of calories. One roasted chicken breast without skin contains 53 grams and only 284 calories


Whole eggs are high in protein, but egg whites are almost pure protein. 33% of calories in a whole egg. One large egg has 6 grams of protein and 78 calories