What 15 grams of protein looks like: High-protein foods and serving sizes to meet your daily goals
Why protein is important for muscle strength, metabolism, and overall health
Protein is vital for muscle repair, immune function, hormone production, and even blood sugar regulation. It also helps you feel full and supports healthy skin, nails, and hair. The general protein recommendation is around 46 grams per day for women and 56 grams for men, but active individuals or older adults may need more.
In fact, a study published in The American Journal of Clinical Nutrition found that spreading protein intake evenly across meals—roughly 15–30 grams per sitting—can help maintain muscle mass and metabolic health, especially in ageing adults.
15 High-protein foods that contain 15 grams of protein per serving
1. Chicken Breast
Serving Size: 2.4 oz (cooked)
Chicken breast is one of the most efficient lean protein sources—low in fat and calories but high in quality protein. It's also packed with niacin (vitamin B3) and vitamin B6, which help support metabolism and energy production. Its mild flavour makes it suitable for a wide range of cooking methods like grilling, roasting, and stir-frying.
2. Cooked Salmon
Serving Size: 2.4 oz (cooked)
Salmon offers complete protein and is rich in omega-3 fatty acids, known to reduce inflammation and support heart and brain health.
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It's also a great source of vitamin B12 and vitamin D—nutrients essential for nerve function and bone strength. Wild-caught varieties are particularly nutrient-dense.
3. Shrimp
Serving Size: 2.6 oz (cooked)
Shrimp delivers high protein with very few calories, making it a go-to choice for low-fat diets. It contains selenium (an antioxidant mineral) and iodine, which supports thyroid function. It's also very fast to cook and works in pastas, tacos, or rice bowls.
4. Eggs
Serving Size: About 2.4 large eggs
Eggs are a powerhouse of complete protein and essential nutrients like choline, lutein, and vitamin D. The yolks, often misunderstood, contain healthy fats and fat-soluble vitamins. They make a quick, affordable, and filling option for any meal.
5. Ground Beef (80/20)
Serving Size: 3.1 oz (cooked patty)
Ground beef is a high-quality animal protein that's also rich in haem iron (easily absorbed by the body), zinc, and vitamin B12.
The 80/20 fat ratio provides juiciness and flavour, making it ideal for burgers, tacos, or sauces—though leaner versions are better for heart health.
6. Low-Fat Cottage Cheese
Serving Size: 5.1 oz
Cottage cheese is an excellent source of casein, a slow-digesting protein that supports muscle repair overnight or between meals. It's also high in calcium, phosphorus, and selenium. Mix with fruits, herbs, or spices for a versatile snack.
7. Canned Tuna
Serving Size: 2.8 oz
Tuna is rich in protein and heart-healthy omega-3 fats.
It's also loaded with B vitamins, especially niacin and B12. Choose varieties like skipjack or light tuna, which tend to be lower in mercury than albacore.
8. Ricotta Cheese
Serving Size: 6.7 oz
Ricotta is a creamy cheese made from whey, and it offers a good dose of protein plus calcium and phosphorus for bone health. It's naturally slightly sweet, making it great for both savoury dishes like lasagna and sweet ones like pancakes or desserts.
9. Firm Tofu
Serving Size: 2.8 oz
Tofu is a plant-based complete protein made from soybeans, rich in iron, calcium (when fortified), and isoflavones, which may support heart health. It absorbs flavour well, so it works in marinades, stir-fries, and scrambles.
10.
Cheddar
Cheese
Serving Size: 2.3 oz (about 2 slices)
Cheddar provides protein, calcium, and phosphorus. Its high fat content makes it calorie-dense, but it also increases satiety. In moderate amounts, it supports bone health and makes meals more satisfying.
11. Canned Chickpeas
Serving Size: 7.4 oz
Chickpeas (or garbanzo beans) offer not just protein but also high fibre, which supports digestion and helps regulate blood sugar. They also provide iron, folate, and manganese, making them ideal for vegetarian diets.
12. Low-Fat Greek Yogurt
Serving Size: 5.3 oz
Greek yogurt is protein-rich due to its straining process, and it contains probiotics that support gut health. It's also high in calcium and potassium, and makes an excellent base for smoothies, parfaits, or dips.
13.
Quinoa
(Cooked)
Serving Size: 3.8 oz
Quinoa is a rare plant-based complete protein containing all nine essential amino acids. It's also gluten-free and rich in magnesium, iron, and fibre—making it a great grain substitute in salads, bowls, or stir-fries.
14. Lentils (Cooked)
Serving Size: 2.2 oz
Lentils provide protein, complex carbohydrates, and fibre, which helps maintain steady blood sugar. They're also rich in folate, a B vitamin essential for cell function, and make a hearty base for soups, dals, and grain bowls.
15. Almonds
Serving Size: 2.5 oz (about ½ cup)
Almonds offer a protein boost along with healthy monounsaturated fats, vitamin E (an antioxidant), and magnesium, which helps with nerve and muscle function. A handful is perfect for snacks, breakfast bowls, or even as a crunchy salad topping.
How to distribute protein intake throughout the day for better muscle health
To reach your protein goals, combine various sources like meat, dairy, legumes, grains, and nuts. Balance is key—adding plant-based options like tofu, lentils, quinoa, and chickpeas along with animal-based proteins creates a well-rounded diet.
Getting enough protein isn't just about eating meat. By incorporating a mix of high-protein foods—from dairy and seafood to nuts and legumes—you'll also benefit from other vital nutrients like fiber, healthy fats, vitamins, and minerals.
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