Protein makes up the building blocks of organs, muscles, skin, and hormones. Your body needs protein to maintain and repair tissues. Meanwhile, children need it for growth.

Studies show that eating protein can also help you lose weight and belly fat while increasing your muscle mass and strength.

A diet that is high in protein may also help lower blood pressure, fight diabetes, and more.

The Reference Daily Intake (RDI) for protein is 46 grams for women and 56 grams for men.

However, many health and fitness experts believe you need more than that to function optimally.

Here is a list of delicious foods that are high in protein.

Eggs

Whole eggs are among the healthiest and most nutritious foods available.

They’re an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that you need.

Whole eggs are high in protein, but egg whites are almost pure protein.

Egg and foods containing egg are not suitable for people with an egg allergy.

Protein content: 33% of calories in a whole egg. One large egg has 6 grams of protein and 78 calories.

Almonds

Almonds are a popular type of tree nut.

They are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium.

Almonds are not suitable for people who have a nut allergy.

Protein content: 15% of calories. 6 grams and 164 calories per ounce (28 grams)

Other high protein nuts include Pistachios (13% of calories) and cashews (11% of calories).

Chicken breast

Chicken breast is one of the most popular protein-rich foods.

If you eat it without the skin, most of its calories come from protein.

Chicken breast is also very easy to cook and versatile. It can taste delicious in a wide range of dishes.

Protein content: 75% of calories. One roasted chicken breast without skin contains 53 grams and only 284 calories.

Oats

Oats are among the healthiest grains available.

They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients.

Protein content: 14% of calories. One cup of oats has 11 grams and 307 calories.

Cottage cheese

Cottage cheese is a type of cheese that is low in fat and calories.

It’s rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.

Protein content: 69% of calories. One cup (226 grams) of low fat cottage cheese with 1% fat contains 28 grams of protein and 163 calories.

Other types of cheese that are high in protein include Parmesan cheese (38% of calories), Swiss cheese (30%), mozzarella (29%), and cheddar (26%).

Greek yogurt

Greek yogurt, also called strained yogurt, is a very thick type of yogurt.

It pairs well with sweet and savory dishes. It has a creamy texture and is high in many nutrients.

Protein content: 69% of calories. One 6-ounce (170-gram) container has 17 grams of protein and only 100 calories.

When buying Greek yogurt, opt for one without added sugar. Full fat Greek yogurt is also high in protein but contains more calories.

Similar options include Regular full fat yogurt (24% of calories) and kefir (40%).

Milk

Milk contains a little of nearly every nutrient that your body needs.

It’s a good source of high quality protein, and it’s high in calcium, phosphorus, and riboflavin (vitamin B2).

If you are concerned about your fat intake, low or zero fat milk is an option.

For those with lactose intolerance, consuming milk can lead to gastrointestinal symptoms. People with a milk allergy can likewise experience severe symptoms, so dairy milk is not a suitable option for them either.

For those who wish to drink milk but either cannot tolerate it or follow a purely plant-based diet, alternatives include soy milk.

Protein content: 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

Lean beef

Lean beef is high in protein, as well as iron, vitamin B12, and large amounts of other vital nutrients.

Protein content: 53% of calories. One 3-ounce (85-gram) serving of lean sirloin steak contains 25 grams of protein and 186 calories.

Beef is suitable for people on a low carb diet.

Tuna

Tuna is a popular type of fish. You can eat it hot in a range of baked dishes or cold in salads.

It’s low in fat and calories but a rich source of protein.

Like other fish, tuna is a good source of various nutrients and contains omega-3 fats.

Protein content: 84% of calories in tuna canned in water. One can (142 grams) contains 27 grams of protein and only 128 calories.

Turkey breast

Turkey breast is similar to chicken breast in many ways.

It consists mostly of protein, with very little fat and calories. It also tastes delicious and is high in various vitamins and minerals.

Protein content: 82% of calories. One 3-ounce (85-gram) serving contains 26 grams and 125 calories.

Fish (all types)

Fish is healthy for various reasons.

It’s rich in essential nutrients. Some types are high in heart-healthy omega-3 fatty acids.

Protein content: Highly variable. Salmon is 22% protein, containing 19 grams per 3-ounce (85- gram) serving and only 175 calories (19Trusted Source).

Shrimp

Shrimp is a type of seafood.

It’s low in calories but high in various nutrients, including selenium and vitamin B12.

Like fish, shrimp contains omega-3 fatty acids.

Protein content: 97% of calories. A 3-ounce (85-gram) serving contains 20 grams and only 84 calories.

Takeaway

Protein is essential for maintaining and repairing body tissue. It may also help you lose weight.

A wide variety of foods provides protein, take advantage of these foods and enjoy all the goodness they have to offer.

You may have heard that you should avoid certain foods at all costs.

However, this type of advice sometimes stems from outdated research or studies that are too small to be significant.

In fact, some foods that people often consider unhealthy can offer health benefits if you consume them in moderation.

Below are some of these foods, let’s dig in.

Whole eggs

The nutrients in eggs may make them one of the healthiest foods you can eat. For years, experts advised people not to eat whole eggs because the yolk was high in cholesterol. At the time, some believed eating egg yolks could raise blood cholesterol and increase the risk of heart disease.

However, it now seems that when you eat high cholesterol foods like eggs, your liver produces less cholesterol to compensate. In most cases, blood cholesterol levels remain fairly stable.

In fact, whole eggs may help protect your heart health by changing the size and shape of LDL (bad) cholesterol. At the same time, HDL (good) cholesterol levels and insulin sensitivity increase.

In a 12-week study in people with metabolic syndrome, the group that consumed whole eggs experienced greater improvements in heart health markers than the egg white group. They also had greater reductions in insulin levels and insulin resistance.

Eggs also contain easily digested, high quality protein. They can help you stay full and satisfied for hours so that you consume fewer calories later in the day. Egg yolks are also high in lutein and zeaxanthin. These may help protect against common age-related eye diseases, such as cataracts and macular degeneration.

Coconut oil

In the past, food manufacturers commonly used coconut oil in packaged foods and food preparation.

However, there was concern that the saturated fat in coconut oil might cause heart disease. As a result, manufacturers started replacing coconut oil with other vegetable oils, including partially hydrogenated vegetable oils.

However, some research has suggested the type of saturated fat found in coconut oil may benefit the heart.

For example, there’s evidence that it may increase levels of HDL (good) cholesterol more than those of LDL (bad) cholesterol, leading to a healthier ratio of these values.

Also, coconut oil may promote weight loss when consumed in moderate amounts.

Coconut oil contains medium-chain triglycerides (MCTs). The liver takes up MCTs directly for use as energy. Animal research suggests the body may be less likely to store MCTs as fat, compared with longer-chain fats. MCTs can also help reduce hunger and promote fullness. This can make you less likely to overeat and decrease your calorie intake. They may also increase your body’s metabolic rate more than other fats, according to some studies.

In one study in 80 healthy young men, taking 15–30 grams of MCTs (about 2–3 tablespoons of coconut oil) daily appeared to increase the number of calories they burned by an average of 120 per day.

Indeed, some small studies suggest that adding coconut oil to your diet helps you lose weight and belly fat.

However, whether coconut oil and saturated fats are healthy remains a controversial topic. Nutritionists disagree on the effects of fat and how much a person should consume.

The American Heart Association (AHA) points out that, unlike some saturated fats, coconut oil does not contain cholesterol. However, they advise people to limit their overall intake of saturated fat to a maximum of 120 calories a day, or 5–6% of their daily calories. It’s best to consume any fat in moderation.

Full fat dairy

Cheese, butter, and cream are high in saturated fat and cholesterol.

However, studies indicate that fermented, high fat dairy foods like cheese do not negatively affect cholesterol and other heart health markers — even in people with high cholesterol levels or increased heart disease risk. Butter intake, on the other hand, can raise LDL (bad) cholesterol and may increase the risk of heart disease. Many people consume only low fat and fat-free dairy products. However, these products lack some of the health-promoting qualities of full fat varieties.

For instance, only full fat dairy contains vitamin K2, which helps protect heart and bone health by keeping calcium in your bones and out of your arteries.

Full fat dairy products also contain conjugated linoleic acid (CLA). One review of several studies found that CLA supplements may help promote fat loss. However, full fat dairy products can be high in calories and saturated animal fats. People should consume them in moderation.

Legumes

Legumes include beans, lentils, peas, and peanuts. They’re rich in protein, minerals, and fiber.

However, some people believe they’re unhealthy. This is because they contain phytates and other antinutrients that prevent the body from absorbing minerals like zinc and iron.

This only seems to be a concern for people who do not eat meat, poultry, and fish. Those who consume meat absorb enough of these minerals from animal foods, and legumes don’t inhibit their absorption.

At any rate, there are ways to reduce the antinutrients in healthy plant foods.

Legumes are also rich in potassium, magnesium, and other minerals. Several studies have found they reduce inflammation, decrease blood sugar and promote heart health. What’s more, beans are an excellent source of fiber, including soluble fiber. Studies suggest soluble fiber may reduce appetite, promote fullness, and decrease calorie absorption from meals.

Unprocessed meat

There’s some evidence that both processed and unprocessed red meat may increase the risk of heart disease, colorectal cancer, and other diseases.

However, unprocessed meat is an excellent source of high quality protein. It has been an important part of the human diet and may be what allowed humans to develop larger, more complex brains at a time when high quality plant-based foods were not available. Animal protein, including meat, may improve muscle function. A study in older women who ate lean beef found increased muscle mass and strength.

It also observed reductions in some inflammatory markers, although some studies have linked red meat intake to higher levels of inflammation. Meat is also one of the best sources of heme iron. Your body absorbs this type of iron most easily. Overall, grass-fed meat seems to be the healthiest option. It contains more CLA than grain-fed meat, as well as more omega-3 fatty acids. When eaten in moderation, meat can provide essential nutrients. However, take care not to overcook it, as charred and overcooked meat may be harmful to your health.

Salt

Eating too much salt, or sodium, can raise blood pressure and increase the risk of heart disease and stroke.

However, salt is also a critical electrolyte. It helps maintain fluid balance and keep your muscles and nerves working properly.

The U.S. Dietary Guidelines for 2015–2020 recommend that healthy adults consume less than 2.3 grams of sodium per day.

That said, some people may have problems if they consume too little salt. The American Diabetes Association recommends consuming 1.5–2.5 grams of salt per day if you have diabetes.

Results of a large observational study in over 130,000 people suggested that people without high blood pressure should not limit their sodium to intake under 3 grams per day. For these people, doing so may increase the risk of heart disease. Some people can benefit from a low sodium diet, but it may not be good for everyone. Your doctor or dietitian can tell you how much salt is best for you.

Coffee

Coffee contains caffeine, a potent stimulant. In high doses, caffeine can have adverse effects.

However, unless you have sensitivity to caffeine, consuming it or coffee in moderation may provide a number of health benefits.

Studies indicate that the caffeine in coffee can improve mood, as well as mental and physical performance. It may likewise boost your metabolism. Coffee also contains antioxidants called polyphenols, which may reduce disease risk.

People use caffeine to relieve headaches and enhance performance in endurance sports. It may also help with depression, Alzheimer’s, and Parkinson’s disease.

In one study, men who consumed coffee bean polyphenols before a meal had significant improvements in artery function, compared with a control group.

In an observational study including over 1,700 men, those who drank more than 2.5 cups of coffee per day had lower levels of several inflammatory markers than those who didn’t drink coffee.

Furthermore, people who drink either regular or decaffeinated coffee may have a lower risk of type 2 diabetes. Scientists who analyzed 28 studies found an 8–33% lower risk of type 2 diabetes among people who drank coffee every day.

Finally, coffee may also have a protective effect on liver health. It may slow the progression of chronic hepatitis C and reduce liver cancer risk.

Canned and frozen vegetables

People often consider canned and frozen vegetables to be less nutritious than fresh vegetables. However, unless you pick and eat vegetables directly from your garden, this may not be true.

Research shows that canning and freezing vegetables while they’re fresh retains most of their nutrients. In contrast, fresh foods can lose nutritional value on the way to the grocery store. Preserving also results in less waste and less expensive products.

One study analyzed the vitamin C content in peas and broccoli that had been frozen for 12 months was similar to that of vegetables purchased at the grocery store and higher than that of vegetables stored at home for several days.

Blanching, or quickly boiling, kills bacteria and helps keep the colors and flavors of vegetables intact. However, blanching vegetables before freezing or canning can result in a loss of vitamins C and B and their antioxidant capacity. However, very little further loss occurs after the vegetables are frozen or canned.

On the other hand, vitamins A and E, minerals, and fiber are retained during the blanching process because they’re more stable in water. Therefore, levels of these nutrients in fresh, frozen, and canned vegetables are similar.

Chocolate

Most people typically do not think of chocolate as nutritious, since it’s often high in sugar and calories. However, a moderate intake of dark chocolate or cocoa may provide several health benefits.

First, it contains antioxidants. According to one study, cocoa’s flavanol content may provide greater antioxidant activity than some fruits, including blueberries and acai.

Dark chocolate may also increase insulin sensitivity, reduce blood pressure, and improve artery function in adults with overweight, high blood pressure, or both.

What’s more, studies have found that the flavonols in dark chocolate may protect the skin against sun and other damage.

Eating a moderate amount of dark chocolate with at least 70% cocoa may provide a number of health benefits, mainly due to its flavanols.

Additionally, it’s best to choose chocolate that’s low in fat and sugar, as these can contribute to other health problems.

Takeaway

When it comes to determining which foods are healthy, it’s sometimes hard to distinguish between fact and fiction.

While there are legitimate reasons to limit certain foods, some healthy and highly nutritious foods have been unfairly blacklisted.