Many of us are looking to increase our protein intake, but it can be hard to know how to do this in a healthy way – especially if you’re vegetarian or vegan. Below, you’ll find out how much protein you should be eating and which foods are the highest ranking. Healthy protein sources include eggs, lean meat, dairy foods, beans, nuts, seeds and some grains.
Have a read then check out our high-protein recipes, high-protein vegetarian recipes and high-protein vegan recipes. Plus, have a look at our spotlight on high-protein diets.
Why do we need protein?
Protein is an essential macronutrient, responsible for multiple functions in the body, including building tissue, cells and muscle, as well as making hormones and anti-bodies. Everyone needs protein in their diet, but if you do endurance sports or weight training, you may benefit from increasing your protein intake, as well as factoring it into your training schedule at specific times to reap its muscle-building benefits.
Studies also suggest that as we get older, we may benefit from eating more protein because it helps minimise the muscle loss (known as sarcopenia) associated with aging.
How much protein should I eat?
For most people, a daily dose of around 0.8-1g of protein per 1kg of body weight is recommended, this is based on an average, non-active, healthy adult.
For weightlifters and strength athletes, 1.4-2g of protein per kg of body weight is recommended per day, with a recommendation of 1.8-2.0g of protein per kg of body weight per day for endurance athletes.
After exercise, protein is particularly important because muscles need additional protein to recover and grow. A portion of protein (15-25g) is recommended within an hour of exercise, because it’s at this time that your muscles are most receptive to protein synthesis.
Can you eat too much protein?
For most of us, our daily protein requirements are easily achieved by a healthy, balanced diet.
Consistently eating high amounts, such as three to four times the recommended amount, may lead to health issues such as the worsening of an existing kidney problem. However, research varies and it’s likely that other factors influence this, such as whether the protein is of animal or vegetable origin, and how balanced your overall diet is.
One of the main issues with a Western diet is that our breakfasts and lunches are often low in protein but high in carbs, with most of us enjoying a protein-packed evening meal. It is better to spread your protein intake evenly throughout the day. With this in mind try our suggestions for high-protein breakfasts, high-protein lunches and high-protein dinners.
20 best sources of protein
You can get protein from both plant and animal sources. We’ve also highlighted some of the best protein foods below:
1. Poultry
Chicken or turkey breast are popular choices when increasing protein intake. One roasted chicken breast (100g, without skin) provides about 30.2g of protein.
Try our healthy chicken recipes and healthy chicken breast recipes
2. Lean red meat
Although we’re advised to limit the amount of red meat in our diets, moderate amounts of lean, unprocessed red meat can be a nutritious addition for its quality protein and it’s easily absorbed forms of nutrients like zinc, iron and vitamin B12.
We love our balsamic beef with beetroot & rocket or our healthy chilli con carne.
3. Pork
Pork is one of the richest sources of leucine, an amino acid which is key in supporting muscle recovery and helps stimulate muscle repair after exercise.
Try our healthy pork recipes.
4. Fish and seafood
Fish and seafood are valuable sources of protein. Fatty varieties like salmon pack in heart-healthy omega-3 fatty acids which may help reduce joint stiffness and inflammation – useful after an intensive gym session. A 100g cooked portion of steamed salmon provides 23.6g protein.
Try our favourite healthy fish recipes and read more about the health benefits of salmon.
5. Eggs
One medium egg has around 6g of easily digestible protein. A healthy omelette is a good way to start the day and is a great recovery meal post-exercise, too.
Try our healthy egg recipes and read about the health benefits of eggs.
6. Milk
Dairy foods are packed with protein and bone-building calcium. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow- and fast-release whey and casein proteins. You can get the same recovery effects from a milk-based fruit smoothie, such as this cranberry & raspberry smoothie recipe.
7. Yogurt
A combination of casein and whey, yogurt is a useful protein-rich food. One of the best versions is Greek yogurt as, due to the straining process, it’s an especially good source of bio-available protein, with approximately 5.7g of protein per 100g.
Try making your own healthy bio yogurt.
8. Cottage cheese
Cottage cheese can provide even more protein than Greek yogurt – just opt for a low-fat version. With a greater percentage of its calories coming from protein, cottage cheese is especially useful if you’re looking to achieve a calorie deficit for weight loss, whilst maintaining your protein intake to support muscle mass.
Try our cottage cheese pancakes or our mini spinach and cottage cheese frittatas
9. Edamame beans
Beans and pulses are cheap protein sources. They’re also a useful plant source of iron and are rich in fibre. Edamame beans are among the best with an 80g cooked serving providing 8.7g protein.
Try our delicious edamame falafel wraps – these combine the benefits of edamame with chickpeas.
10. Tempeh
Soya beans are a valuable plant protein, providing all nine of the essential amino acids that we need for growth, repair and functions like immunity. Made from cooked, fermented soya beans, tempeh is a popular meat alternative. It offers a higher protein and fibre content than some other soya products.
Discover our favourite tempeh recipes. Read more about the health benefits of soya.
11. Tofu
A 100g portion of tofu provides about 13.0g of protein but brands will vary so check the product label. Available in different forms, including silken, firm and marinated, this soya product is incredibly versatile – use it to make tofu brekkie pancakes or create a Japanese-inspired salad.
New to tofu? Learn how to cook it.
12. Wheatgerm
The nutritious centre of the wheat grain, wheat germ is removed from most refined wheat products. Rich in protein, fibre and healthy fats, wheatgerm is also packed with magnesium, zinc and folate. Just 1 tbsp provides 4.1g of protein.
Often added to cereals such as our high-fibre muesli, wheatgerm makes a great nutrient boost.
13. Hemp seeds
Exceptionally nutritious, with more than 20% of their calorie content derived from protein and a source of unsaturated, healthy fats, these little seeds make a nourishing addition to cereals, bakes and snacks. With just 1 tbsp providing 3.0g of protein as well as a number of vitamins (like vitamin E) and minerals (including magnesium, iron and zinc).
We like to add them to our nut & seed granola or apricot & seed protein bars.
14. Pistachio nuts
Nuts and seeds are a practical protein choice if you’re on the move. Around 50 pistachio nuts provide 6g of protein plus sodium and potassium – the electrolytes we lose through sweat during exercise.
Read more about the health benefits of nuts.
15. Almonds
A 30g serving (roughly a small cupped handful) provides 6.3g of protein. They are naturally sweet in flavour which makes them a versatile ingredient – enjoy for breakfast in our almond crêpes with avocado & nectarines or as a tasty addition to our linguine with watercress & almond pesto.
16. Lentils
Pulses, like lentils, contain almost twice the amount of protein as that of wholegrains including oats, wheat, barley and rice. Combine the two and you have the perfect combination. Add three tablespoons of cooked lentils to your meal and you’ll get about 9g of protein as well as fibre, folate and potassium.
Enjoy our favourite lentil recipes
17. Sunflower seeds
Just a small handful (30g) provides a useful 5.9g of protein. Loaded with selenium, sunflower seeds may also help support your immune defences and thyroid function.
Try this tasty seed mix or our broccoli pasta salad with eggs & sunflower seeds.
18. Peanuts
Not actually a nut, but a member of the legume family, peanuts have more in common with soya beans, lentils and garden peas than tree nuts. A small handful of peanuts or two tablespoons of peanut butter provides about 7.7g protein.
Add peanuts to vegan curry, porridge or a smoothie for a power boost.
19. Peas
Not a vegetable but a small, edible legume. Peas are a valuable vegan source of iron and B vitamins, which are particularly useful for women of reproductive age as well as growing children.
An 80g portion of boiled peas provides 5.4g of protein – try our asparagus & lemon spaghetti with peas or our delicious leek, pea & watercress soup.
20. Quinoa
Although typically used as a grain, quinoa is in fact a seed. Unlike grains, it’s also a complete source of protein, providing all nine essential amino acids. Gluten-free and versatile, you can enjoy quinoa for breakfast, lunch or dinner. A 100g portion of cooked quinoa provides 4.4g of protein.
Try our delicious cardamom, peach & quinoa porridge, kale & quinoa patties or satisfying quinoa stew with squash, prunes & pomegranate
Enjoyed this? Now try:
What to eat for a workout
The best muscle-building breakfasts
The best sources of protein for vegetarians
What is a high-protein diet?
Nutrition for runners
Protein pancake recipes
Spinach protein pancakes
High-protein recipe ideas
High-protein snacks
High-protein breakfasts
High-protein lunches
High-protein dinners
More high-protein recipes
What are your favourite sources of protein post-workout? Are you still unsure whether you’re getting enough? Post your questions and comments below…
This article was reviewed on 6 January 2025 by Kerry Torrens.
Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
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