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What are the foods that are high in protein?

Sep 13, 2025 Source: Cainiu Health
Dr. Yu Yongchao
Introduction
Under normal circumstances, foods high in protein include eggs, chicken breast, salmon, soybeans, and tofu. In addition, lean beef, shrimp, black beans, and other similar foods are also high in protein. In daily life, it is important to maintain a balanced diet by combining animal-based and plant-based foods, as well as incorporating both refined and whole-grain ingredients. This helps ensure adequate intake of protein from various sources, maintaining nutritional balance and promoting overall health.

Generally, foods high in protein include eggs, chicken breast, salmon, soybeans, and tofu. The details are as follows:

1. Eggs

Eggs are a classic source of high-quality protein. The egg white contains a high level of protein with an amino acid composition close to the body's needs, making it easy to digest and absorb. Eating eggs in moderation daily can provide the protein needed for building tissues and repairing cells, helping maintain the normal functions of muscles, skin, and other tissues. They are suitable for people of all ages seeking daily protein supplementation.

2. Chicken Breast

Chicken breast is a low-fat, high-protein meat, with approximately 20 grams of protein per 100 grams. Its low-fat content avoids excessive fat intake while providing sufficient protein to meet the body's nutritional needs. It is an ideal choice for both fitness enthusiasts seeking muscle gain and the general population looking for daily nutritional supplementation.

3. Salmon

Salmon is not only rich in Omega-3 unsaturated fatty acids but also contains a certain amount of high-quality protein. There is approximately 18 grams of protein per 100 grams of salmon, and its protein structure is easily utilized by the human body. Consuming salmon provides both protein and beneficial fatty acids for cardiovascular health, achieving nutritional synergy.

4. Soybeans

Soybeans are among the best sources of plant-based protein, with more than 35 grams of protein per 100 grams of dried soybeans. The protein in soybeans includes various essential amino acids, providing sufficient nutrition for vegetarians or individuals seeking to increase their intake of plant protein. Additionally, soybeans contain beneficial components such as dietary fiber and soy isoflavones, enriching dietary nutrition.

5. Tofu

Tofu is made from processed soybeans and retains most of the protein content from soybeans, with approximately 8-10 grams of protein per 100 grams. Tofu has a soft texture and is easily digested, making it suitable for individuals with weaker digestion, such as the elderly and children. It is a common choice for supplementing plant-based protein in daily diets.

In addition, other high-protein foods include lean beef, shrimp, and black beans. In daily life, it is important to balance animal and plant-based foods, combine coarse and fine ingredients, and reasonably consume proteins from different sources to maintain nutritional balance and promote overall health.

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