Looking to up your protein intake? Then it’s time to focus on what you’re putting on your plate. Eating an adequate amount of protein-rich foods can help with everything from satiety to blood sugar management, mood control to muscle growth (and repair), and healthy hormones, too. “Our body is made up of proteins, and it’s especially important to consume adequate amounts, especially as we age,” surgeon Dr David Luu confirms.
Rhian Stephenson, nutritionist and founder of Artah, previously told Vogue that she suggests aiming for 1.2g of protein per kilogram to avoid protein deficiency. That being said, starting at 0.75g and working your way up is a smart way to get there, too.
Foods with the highest protein content
“The best proteins—taking into account their composition and digestibility—would be those from animal sources,” says nutritionist Laura Parada. “But,” she cautions, “I advise eating a varied diet that includes proteins of all types, whether of animal or vegetable origin.” If you are vegetarian or vegan, we cover the best sources of protein (all animal-free) here.
- Eggs (about 13g of protein per 100g)
- Fish (between 18 and 25g of protein per 100g)
- Seafood (about 24g per 100g)
- Lean meats such as chicken (27g of protein per 100g)
- Red meats such as beef (22g per 100g)
- Dairy products such as milk, yogurt, or kefir (between 3 and 10g per 100g)
- Cheeses (depending on the cheese: cottage cheese about 11g and Parmesan cheese 33g per 100g)
While plant-based proteins are not bioavailable in the same way that animal proteins are, they do have myriad benefits. Not only are vegetarian and vegan sources of protein likely to be higher in fibre (crucial for digestive health and a flourishing gut microbiome), but they can also be combined to create a more well-rounded protein profile.
“The quality of a protein source can be determined by the amount of protein it contains per 100g, the amount of essential amino acids in that protein and its digestibility,” Parada explains. “Plant proteins—such as those in cereals, legumes and nuts—are usually of lower quality than animal proteins due to their lower amino acid content and ratio.”
