17 delicious high protein foods you should add to your diet, according to dieticians

• High protein foods include beef, shrimp, edamame, tofu, and even peas.
• Eating adequate protein is essential for strengthening and maintaining muscles, skin, and hair.
• You should eat at least 0.35 grams of protein per pound of body weight.
• Visit Insider's Health Reference library for more advice.

With protein bars and powders everywhere these days, it's not hard to get your daily amount of protein. However, these high-protein products are also highly processed.

In general, dietitians recommend getting your nutrients via whole foods, instead, since whole foods usually contain a more balanced profile of additional vitamins and minerals your body needs.

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The recommended daily intake of protein varies per person, but you should consume at least 0.36 g of protein per pound of body weight.

From breakfast to snacks, there are many ways to get the protein you need. Here are 17 tasty and high protein foods to add to your diet.

1. Chicken

Whether grilled, in soup, or part of a sandwich, chicken is delicious and nutritious to have in your diet. In 3.5 ounces (oz) of chicken breast with skin there is:

• 26.4 grams (g) of protein, 52% of the daily value (DV)
• 276 milligrams (mg) of potassium, 7.9% DV
• 244 mg of phosphorus, 24.4% DV

2. Eggs

Eggs are a breakfast staple, but when hard-boiled, they can also make a quick snack. One egg contains:

• 6 g of protein, 12% DV.
• 19.8 mg of calcium, 2% DV
• 0.7 mg of iron, 4% DV

3. Tuna

Tuna is one versatile fish, available cooked in a can, as a whole fish, or treated to eat raw. In two oz of canned, water-packed, tuna there is:

• 11 g of protein, 22% DV
• 38 mcg of selenium, 54% DV
• 1.5 mcg of vitamin B12, 25% DV

4. Shrimp

Shrimp is an easy way to boost the protein in salads, pasta, or stir-frys. In 3 oz of shrimp there is:

• 23 g of protein, about 40% DV
• 59.9 mg of calcium, 6% DV
• 1.8 mg of iron, 10% DV

5. Greek Yogurt

Greek yogurt makes a creamy and delicious breakfast or snack. Per 6 oz container of plain, low-fat, greek yogurt there is:

• 17 g of protein, 34% DV
• 196 mg of calcium, 15% DV
• 240 mg of potassium, 5% DV

6. Beef

Beef is often synonymous with protein. In one 4 oz piece of lean, raw steak, there is:

• 26.1 g of protein, about 52% DV.
• 2.1 mg of iron, 11.7% DV
• 240 mg of phosphorus, 19% DV
• 386 mg of potassium, 8% DV

7. Peas

Peas are in the legume family and provide a bunch of nutrients inside their small green exterior. In 89 g of peas there are:

• 5 g of protein, about 10% DV
• 4 g of fiber, 16% DV
• 9 mg of vitamin C, 15% DV

8. Quinoa

Quinoa is a whole grain that makes a nutritious substitute for rice or pasta. In one cup of cooked quinoa, there is

• 7.5 g of protein, about 15% DV
• 28.9 mg of calcium, 2% DV
• 1.9 mg of zinc, 17% DV

9. Tofu

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You don't have to be vegetarian or vegan to love tofu. One-half block of this spongey food has:

• 19 g of protein, 38% DV
• 12 mg of iron, 67% DV
• 280 mg of potassium, 6% DV

10. Black beans

Breakfast for some, dinner for others, black beans are a great addition to your meal whenever you eat them. In one cup of black beans there is:

• 16 g of protein, 32% DV
• 18 g of fiber, 64% DV
• 5 mg of iron, 28% DV

11. Oatmeal

Oatmeal is an easy-to-make breakfast food that keeps you satiated. In one cup of cooked oatmeal, there is:

• 5 g of protein, 10% DV
• 5 g of fiber, 18% DV
• 1.1 mg of iron, 6.1% DV

12. Hummus

Hummus is made primarily of chickpeas and is a popular dip for carrots and celery. In four tablespoons of hummus there is:

• 5 g of protein, 10% DV
• 4 g of fiber, 14% DV
• 2 mg of iron, 11.1% DV

13. Whole Milk

Why not drink your protein with a tall glass of milk? In one cup of milk there is:

• 8 g of protein, 16% DV.
• 300 mg of calcium, 23% DV
• 366 mg of potassium, 8% DV

14. Almonds

Almonds are more than just a delicious, nutty snack. In 1 oz of whole almonds, there is:

• 6 g of protein, 12% DV
• 4 g of fiber, 14% DV
• 208 mg of potassium, 4% DV

15. Peanuts

Not an almond fan? Grab the original snackable and spreadable nut: peanuts. In one oz of shelled peanuts, there is:

• 7 g of protein, 14% DV
• 2 g of fiber, 7% DV
• 1.3 mg of iron, 7% DV

16. Pistachios

Another protein-packed nut for your consideration is the tasty pistachio. In one oz of shelled pistachios, there is:

• 6 g of protein, 12% DV
• 3 g of fiber, 11% DV
• 1.1 mg of iron, 6% DV

17. Edamame

Available as a snack, appetizer, or mixed into a meal, edamame is not to be overlooked as a source of protein. In 1/2 cup of cooked edamame, there is:

• 9 g of protein, 18% DV
• 4 g of fiber, 14% DV
• 1.8 mg of iron, 10% DV

Insider's takeaway

Protein is essential for building, strengthening, and maintaining healthy hair, skin, nails, and organs. Fortunately, it's available in most food groups and can be easily incorporated into all meals. From tofu to tuna, there's a source of protein for you.

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