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Protein-dense Foods To Add To Your Diet

There are several protein-dense foods to add to your diet, although each tends to have different uses. Still, this does not matter much because their basic benefits center on fostering a healthy gut, encouraging weight-loss, and assisting muscle development. 

Top 9 Protein-dense Foods To Add To Your Diet

Your hormones, tissues, and organs and muscles are all made from protein. As such, protein-rich foods are excellent sources of the body's nutrients to grow, develop, and function properly. Having a lot of protein-dense foods on your diet will not only prevent the symptoms of protein deficiency, but also offer several benefits that cut across all bodily functions. Let us look at the top 9 high- protein foods you should have on your diet. 

Grass-fed Beef

  • 3 ounces — 22 g of protein

Grass-fed beef is one of the richest sources of protein you’ll ever come across. A one-time serving of grass-fed beef provides you with about half of your daily recommended protein intake. This aside, grass-fed beef is very rich in beneficial compounds, including antioxidants and vitamins A & E.

With such properties, there is little or no doubt about the amazing health benefits of grass-fed beef. Several kinds of research have proven that grass-fed beef improves blood sugar levels and reduces the risk of heart diseases.

Organic Chicken

  • 3 ounces — 21 g of protein

One chicken arm contributes about 30% of your daily protein requirements. Thankfully, chicken is famous for its unique flavor and taste, so you can include it to a host of recipes, whether for lunch or dinner. Asides, chicken is a good source of B vitamins, such as vitamin B6 and niacin, two compounds that help lower the risk of heart diseases, reduce bad cholesterol levels, and support mental health. 

When buying chicken, make sure it was reared in organic feeds and wasn’t treated to any antibiotics.

Bone Broth (Protein Powder)

  • 1/4  cup — 20 g of protein

Bone Broth can be processed into protein powder, whose contributions to health have been established. Protein powder is rich in amino acids alongside protein and helps detoxify and foster gut health. Other beneficial nutrients in protein powder are potassium, magnesium, calcium, and selenium.

With a quarter cup of protein powder, you improve joints, boost immune function, reduce cellulite, improve leaky gut, and many other functions.


  • 1 cup — 18 g of protein

For vegans and vegetarians, lentils represent their best shot at getting protein. Remember that these dieters don’t eat any meat product, so protein is typically scarce in their diets. However, they eat lentils and lentils are rich in protein. A cup of lentils offers more than just 18 protein grams; there are other essential nutrients, such as dietary fiber, iron, B vitamins, phosphorus, iron, potassium, and manganese.

With such a vast array of nutrients in lentils, it should come as no surprise that regular eating boosts cardiovascular health, helps digestion, moderates blood sugar levels, and balances the body’s pH level.

Wild-Caught Salmon

  • 3 ounces — 17 g of protein

Although 5th on this list, wild-caught salmon is one of the healthiest foods (if not the healthiest) in this list. This is because, apart from its rich offering of protein, it’s also rich in omega-3 fatty acids and a couple of vitamins & minerals, for example, vitamin B12, vitamin D, selenium vitamins B3, B5 & B6, and potassium. Wild-caught salmon is especially rich in vitamin B12. A mere 3-ounce serving provides the body with 100+ percentage of your daily recommendation.

Omega-3 fatty acids are great supporters of mental and cardiovascular health, so it shouldn’t be surprising that this food is highly demanded. Other skin parts, such as cells, skin, and eyes, also benefit from the abundant compounds in wild-caught salmon. One can replace this fish with tuna or mackerel.

Black Beans

  • 1 cup — 15 g of protein

Black beans are another opportunity for vegan or vegetarian to enjoy protein. Apart from the fact that they are rich sources of protein, black beans are great reservoirs of fiber, meaning that you are sated even after eating very little. This inhibition of unhealthy eating will encourage weight-loss as well as regulate blood pressure and sugar levels.

This combination of protein and fiber helps to Foster the body’s absorption of nutrients, thus enabling us to get even more from the foods that we eat.


  • Half-cup — 15 g of protein

Natto is a recognized probiotic that is also very rich in protein. It is made by fermenting whole soybeans with bacteria for a few days, and that’s it. But for a food that is easy to make, natto has impressive benefits. Apart from supporting the healthy gut bacteria, natto is also rich in iron, manganese, copper, vitamin K & C, magnesium, etc.


  • 1 large egg — 7 grams of protein

Thanks to its comprehensive amino acid profile, a free-range egg is one of the healthiest protein-rich, low-carb foods you’ll ever eat. This implies that eggs provide you with all nine essential amino acids needed for the body to flourish. With the addition of eggs to your diet, your cardiovascular and skin health will surely get a boost, metabolic syndrome will be prevented, and weight-loss will be a faster process.

Eggs are also rich sources of biotin, a compound that enforces protein absorption. To get these excellent benefits of eggs, however, you must settle for only free-range, organic eggs laid by hens that were allowed to wander, roam and perch. These eggs are richer in omega-3 fatty acids and vitamins than eggs laid by their caged counterparts.


  • 6 ounces — an average of 8 g of protein 

First, yogurt is amazingly rich in probiotics that support gut microflora, which eases digestion and improves nutrient absorption. Then, throw in the fact that it is a rich source of vitamins, minerals, fats, and carbs, and you see just why it had to make this list. In fact, yogurt is tagged as a superfood. 

For the healthiest yogurt, settle for Greek yogurt.

Concluding The Protein-dense Foods To Add To Your Diet

As you will agree, the above-mentioned protein-dense foods to add to your diet are very excellent. Apart from the protein on offer, there are several beneficial nutrients to gain. With these foods, your overall system is guaranteed optimum functionality throughout your lifetime. 

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