What foods are rich in protein?

Nutrition experts report that protein supports muscle, immune function and metabolic health. Registered dietitian Maria Alvarez, RD, notes that a wide array of foods supply high-quality protein and recommends variety for most adults. Data from the USDA nutrient database and peer-reviewed reviews indicate these reliable sources: Poultry and lean meats: 3 oz (85 g) cooked chicken breast supplies about 0.9 oz (26 g) protein. Fish: 3 oz (85 g) cooked salmon supplies about 0.8 oz (22 g) protein and provides omega-3 fats. Eggs: One large egg supplies roughly 0.2 oz (6 g) protein and contains complete amino acids. Dairy: 1 cup (8 fl oz [240 mL]) Greek yogurt provides about 0.7 oz (20 g) protein; cottage cheese is similar. Legumes: 1 cup (8 fl oz [240 mL]) cooked lentils supplies about 1.3 oz (37 g) protein for plant-based diets. Soy: 3 oz (85 g) firm tofu supplies roughly 0.7 oz (20 g) protein, while tempeh offers higher amounts. Nuts and seeds: 1 oz (28 g) almonds provide about 0.2 oz (6 g) protein; seeds like pumpkin seeds are nutrient-dense. Whole grains and vegetables: 1 cup (8 fl oz [240 mL]) cooked quinoa supplies about 0.6 oz (17 g) protein; broccoli and spinach contribute smaller amounts but help total daily intake. Alvarez emphasizes that protein needs vary by age, activity and health. For personalized recommendations, she urges consultation with a registered dietitian or primary care clinician and suggests tracking intake across meals to reach targets. Public health guidance from authoritative sources helps frame daily goals, and combining animal and plant proteins can improve nutrient variety and sustainability. Experts recommend spacing protein across meals and choosing minimally processed options; people with chronic conditions, older adults and athletes should seek tailored advice from clinicians and dietitians to align intake with their health objectives.