Protein is key to good health, and while it’s important to get enough protein, it’s also important not to eat too much protein. When you eat too much protein, it gets stored as fat, and that can cause obesity, heart disease, and diabetes, all of which can lead to an early death. When you eat too little protein, you can suffer a host of problems—hair loss, an inability to heal wounds, and wasting diseases that result in death.
To help you known which foods are high in protein, here’s the list.
Some High Protein Foods and Their Protein Content
| Food | Serving Size | Grams of Protein |
| Almonds | 1/4 cup | 8 |
| Artichokes | 1 medium | 4 |
| Asparagus, frozen | 1 cup | 5 |
| Beans (black, kidney, pinto, vegetarian) |
1/2 cup cooked | 7-10 |
| Beet Greens, no salt | 1 cup boiled | 4 |
| Broccoli, no salt | 1 cup boiled | 5 |
| Cashews | 1/4 cup | 5 |
| Cauliflower, no salt | 1 cup boiled | 3 |
| Chicken Breast | 3 ounces | 30 |
| Chicken Drumstick | average size | 11 |
| Chicken Thigh | average size | 10 |
| Corn, cream style | 1 cup | 5 |
| Cottage Cheese | 1/2 cup | 15 |
| Egg | large | 6 |
| Fish Fillet | 3 ounces | 22 |
| Flax Seeds | 1/4 cup | 8 |
| Hamburger Patty | 4 ounces | 28 |
| Hard Cheeses | 1 ounce | 10 |
| Lentil Beans, boiled | 1 cup | 18 |
| Medium Cheeses | 1 ounce | 8 |
| Milk | 1 cup | 8 |
| Peanut Butter | 2 Tablespoons | 8 |
| Peanuts | 1/4 cup | 9 |
| Peas | 1 cup cooked | 5-7 |
| Pecans | 1/4 cup | 2-3 |
| Pork Chop | average size | 22 |
| Pork Loin | 4 ounces | 29 |
| Pumpkin Seeds | 1/4 cup | 19 |
| Soft Cheeses | 1 ounce | 6 |
| Soy Beans | 1/2 cup cooked | 14 |
| Soy Milk | 1 cup | 10 |
| Spinach, frozen | 1 cup cooked | 6 |
| Split Peas | 1/2 cup | 8 |
| Squash, Butternut | 1 cup | 3 |
| Sweet Potato, canned | 1 cup | 4 |
| Steak | 6 ounces | 42 |
| Sunflower Seeds | 1/4 cup | 6 |
| Tofu | 1/2 cup | 20 |
| Tunafish | 6 ounce can | 40 |
| Yogurt | 1 cup | 8-12 |
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