Protein-Packed Powerhouses

Protein-Packed Powerhouses

Protein is one of the most important building blocks for your body’s foundation. From muscle recovery to satiety, protein is a game-changer. Learn which foods are protein-packed powerhouses and how you can easily add them to your diet.


First, let’s look at a staple in most American diets: chicken. Chicken breast contains 35g of protein. It’s a high-quality source of protein. It also gives you essential amino acids. Additionally, chicken has more protein than a single serving of steak, pork tenderloins, and fish.

Protein-Packed Powerhouses

Ground Beef

Whether you’re making burgers, tacos, or meatloaf, you can’t go wrong with ground beef as the protein source. 4 ounces of 95/5 lean ground beef contains 33g of protein. Whereas a 70/30 patty contains 29g of protein.  Similarly, a 4-ounce patty of 93/7 lean ground turkey contains 21g of protein.

Greek Yogurt

Greek yogurt is one of those magical ingredients that can be substituted for many things. For instance, you can use it in dips. You can even make your favorite dressings, or pair it with fruit and granola. A cup of Greek yogurt contains 18g of protein. This superfood is an excellent choice for any meal.

Peanut Butter

Although all peanut butter is amazing, not all peanut butter is not created equal. In fact, 2 tablespoons of your favorite creamy (or crunchy!) goodness contains about 7g of protein per serving.  Better yet, you can get upwards of 11g of protein from a protein peanut butter or protein almond butter.


Tuna is considered an almost pure-protein food. It’s low in calories and fat. 3 ounces of raw yellowfin tuna provides 20g of protein. You’ll also get B-vitamins and important minerals such as magnesium and potassium. Not to mention, tuna is an excellent source of omega-3 fatty acids. Omega-3 fatty acids help fight inflammation.

Black Beans

Black beans are a legume packed with protein and fiber. ½ cup provides 20g of protein. You can use black beans in many different ways as a tasty part of a healthy diet. While black beans are higher in carbohydrates, they’re a good type of carbs. In fact, you digest them slower than other carbs. This acts as a “slow burn” energy source while preventing blood sugar levels from spiking.

Cottage Cheese

Cottage cheese’s nutritional value depends on the level of milk fat. It also depends on the amount of sodium. One cup of 1% milk cottage cheese contains 28 grams of proteins. You’ll get over 70% of the calories from protein. Add half a cup of cottage cheese to your grilled chicken salad. You’ll be adding protein and flavor!


Eggs are small but mighty. One large egg contains about 6 grams of protein. The egg whites alone will provide your body with 4g of protein. Eggs provide beneficial vitamins and minerals as well. Making it an easy go-to option for breakfast, lunches and dinners alike.

Understanding which foods have a higher protein content will simplify your meal decision-making process tremendously. Incorporating high protein foods will not only be beneficial for your body’s wellbeing, but will also keep you feeling fuller, longer.

About The Author

Jaime Curl

I've explored many different fields within physical therapy, including acute care and oncology at Troy Beaumont Hospital, elementary through high school levels in the Troy School District, and outpatient physical therapy. As the office manager and marketer, I am able to combine my love for health and exercise science with my people skills, all with a dash of marketing and personal training. My hobbies include spending time with friends and family, baking, crafting, and watching my favorite movies or tv shows.

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