A 3-ounce serving of cooked or grilled chicken breast contains close to 23.8 grams of protein. This is a high amount of protein. But if you want to diversify your protein sources, there are other food options with higher protein content than chicken breast.
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Protein: A 3-ounce portion of lean, cooked beef has 25.8 grams of protein.
Beef can be part of a high-protein diet. It’s also a rich source of other essential vitamins and minerals, including:
- Potassium
- Folate
- Vitamin B12
- Calcium
- Magnesium
- Zinc
Beef can be prepared in various ways, including boiling, grilling, and roasting, and can be incorporated into several dish recipes.
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Protein: A 3-ounce serving of cooked or roasted turkey breast has 25.6 grams of protein.
Turkey is a great alternative to chicken and can be prepared using similar methods. For higher protein content, opt for the breast portion, which is the leanest part.
Turkey is also a rich source of other essential nutrients, including:
- Phosphorus
- Potassium
- Sodium
- Magnesium
- Folate
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Protein: A 3-ounce serving of cooked yellowfin tuna has 24.8 grams of protein.
Fish like tuna is not only a great source of protein, but it’s also low in fat and calories. Canned options are also worth considering, as they come in handy for easy meal cooking and snacking. Three ounces of tuna fish, canned in water, packs 20.1 grams of protein.
Tuna can contain high amounts of mercury and may be best to avoid or limit, particularly if you are pregnant or breastfeeding. The U.S. Food and Drug Administration (FDA) advises that you avoid bigeye tuna, if possible. Instead, choose canned light tuna, which is lower in mercury; and consume yellowfin or albacore tuna less often.
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Protein: An ounce of hard Parmesan cheese has 10.1 grams of protein.
There’s more protein in a serving of chicken than in a serving of Parmesan cheese. But ounce-for-ounce, Parmesan cheese has more protein. Parmesan cheese has about two grams more protein in an ounce than chicken breast, which has 7.9 grams of protein per ounce.
Aside from protein, Parmesan cheese is also notable for its fat (7.1 grams per ounce), sodium (335 milligrams per ounce), and calcium (335 milligrams per ounce) content. It is also easily digested and is considered safe for people with lactose intolerance. This is because the watery portion of milk that contains lactose is removed during the cheese manufacturing process.
The recommended amount of protein to consume per day, known as the Daily Value, is about 50 grams. To help ensure you are eating enough protein to meet the Daily Value, consider doing the following:
- Add a variety of high-protein ingredients to your meals.
- Swap sweetened drinks for those higher in protein, such as milk, protein shakes, and fortified soy beverages.
- Opt for snacks with higher protein content, such as almonds, plain Greek yogurt, and canned sardines.
