Healthy Foods that are Rich in Protein

There are several options for protein that range from vegetables, meats, nuts, and everything in between. It can be difficult to determine which of these is optimal for overall health.

With so many things to choose from and with the importance of protein in mind, here’s a list of some of the very best protein rich foods.


Not only are they inexpensive and found in virtually all markets, but they’re also a diverse protein source that has several unique features:

  • Relatively low in calories: One large sized egg has around 78 calories and 6 grams of protein, making it a great option for dieters.
  • Complete source of protein: There’s certain amino acids which the body can only get through food, eggs supply all the essential amino acids.
  • Doesn’t raise cholesterol in a bad way: A single egg has more than half the recommended amount of cholesterol. However, eggs have been shown to be safe for the average person. Only in certain people does the cholesterol in eggs convert itself into bad cholesterol. In fact, in most people eggs help raise good HDL cholesterol.
  • Good for proper cell function: Eggs are high in choline that the body uses to send signals to the brain, detoxify the liver, and promote proper DNA replication.
Whey Protein

Whey is an extract found in the cheese making process, and it’s commonly found in protein rich drinks. Though it’s often associated with athletes looking to gain extra protein, anyone can benefit from this rich protein source. describes it at being:

“healthier than other forms of protein”

This protein source isn’t just for athletes. There have been several proven benefits to using whey:

  • Can prevent age and diabetes related illnesses: There are high amounts of the amino acid L-cysteine. Studies have shown this amino acid to be effective at promoting well being and providing sulfur, which the body uses effectively for several processes.
  • Muscle recovery and growth are increased: The Journal of Nutritional Biochemistry ran a study showing that whey was beneficial for relieving the stress that exercise has on the body. This can promote tissue regeneration leading to muscle gains, as well as increased immune system function.
  • Easy and quick to digest: More to than any other protein, whey is known to be fast absorbing. This effect means it’s great at rapid muscle growth and recovery. The body also can make good use of this protein source since it has a high bioavailability, which means it’s well processed.
  • Complete protein source: Whey is not only rich in amino acids, but it contains all the essential amino acids that are only found in foods. It’s one of the most rich amino acid heavy foods you can eat.

Just one cup of chopped broccoli has 2 grams of fiber and protein, as well as 135% vitamin C, and several other healthy compounds. Broccoli is unique in that it has 3 different phytonutrients that are only found together in broccoli.

According to Worlds Healthiest Foods, they’re able to:

“support all step’s in body‘s detox process”

Other benefits of this vegetable include:

  • Reduced response to allergies: A flavonoid in broccoli is known to reduce the effects that common allergens have on the body. It’s helpful for reducing inflammation causes by common allergens.
  • Beneficial for digestion: A 100-calorie serving provides 40% of the daily value of fiber. There’s also added compounds in broccoli that help support the health of the stomach lining, which improves overall digestion and stomach health.
  • High in vitamin A and K: Unique to broccoli is the combined strength of high levels of both vitamin A and K. This is rare as most foods specialize in one or the other.
  • Supports healthy vitamin D metabolism: Due to the nutrients found within, broccoli has been shown to prevent vitamin D deficiencies.

This breakfast staple can be mixed into baked goods, smoothies, and much more. Not only does oatmeal provide 6 grams of protein per cup, but also it’s been shown to lower blood cholesterol and the risk for cardiovascular disease.

There are also several other benefits:

  • Can regulate blood sugar levels: Due to the added manganese and fiber, it has a stabilizing effect on blood sugar. A study on people with type 2 diabetes saw users with much lower blood sugar levels.
  • Help reduce appetite: This high fiber food has both soluble and insoluble fiber. Both of these fibers not only create bulk in the stomach, but they’re healthy natural hunger blockers.
  • Reduced cholesterol: The University of Kentucky College of Medicine released a study that revealed:

    “total cholesterol levels are lowered through oat consumption”

  • Weight Loss: The same study published by the University of Kentucky confirmed how oats reduce the risk for weight gain. This is due to its nutrient dense profile.

There are many different types of nuts including almonds, walnuts, pistachios, pecans, and much more.

Mixed nuts at just 1 ounce have 6 grams of protein, and they contain healthy poly and monounsaturated fats. There have been numerous proven benefits in eating more nuts:

  • Reduced risk for heart disease: The journal Metabolism Clinical and Experimental studied nuts and saw that they reduced bad cholesterol and the risk for coronary heart disease.
  • High vitamin E: This nutrient is found in high amounts within nuts, and it’s beneficial for reducing the plaque found in the arteries.
  • Healthy with meals: The Endocrinology and Service Medicine school in Spain noted how nuts taken with meals had a:

    “beneficial impact on… glucose and triglyceride raises, inflammation, and endothelial activation”

    So it actually had a great benefit in improving how the body responds to blood sugar and fats.
  • Does not increase weight in moderation: Loma Linda University ran a study showing that this food is: “not associated with higher BMI compared with non-nut consumers”

As long as you keep your calories the same, nuts wouldn’t have an impact on increasing weight.

With so many options to choose from, there’s enough diversity to make for a satisfying meal.