5 High Protein Foods Nutritionists Want You To Eat More Of

When you think of protein-rich foods, there's a good chance animal meat comes to mind. If you're vegetarian, you likely think of meat stand-ins, such as tofu, tempeh, and seitan. We tend to have our comfort zones when it comes to proteins. And while that's OK—opting for the same foods can help you avoid feeling confused by all of your options and making a poor choice as a result—it's important to diversify your diet.

How much protein do you need?

It depends on your weight. In general, healthy adults need about 0.75 grams of protein per pound body weight. So for example, if you weigh 140 pounds, you need about 105 grams of protein per day. While the recent popularity of high-protein diets has led some to overdo it on their protein intake. One of the biggest challenges with getting too little protein is that you are missing out on the vital role protein plays in satiety. Add more protein-rich foods to your diet and you'll feel fuller longer, which can help you keep unhealthy cravings in check.

Here are some of the high-protein foods.

Sardines.

Before you turn your nose up at these little fish and assume (or insist!) you don't like them, they're worth another try because they are that good for you. One can of sardines has between 20 and 28 grams of protein. Plus, they're also loaded with omega-3s, which have been shown to lower inflammation in the body (a common, chronic condition that has been linked to a number of diseases). Sardines pack a big nutritional punch while also being low in calories.

Hemp seeds.

Hemp seeds are actually a complete protein—which means they contain an adequate proportion of all 9 of the essential amino acids necessary for our dietary needs. (One 3-tablespoon serving provides about 11 grams of protein.) Hemp seeds are also an excellent source of fiber, and they're loaded with omega-3 essential fatty acids, which promote heart health, proper brain function, and more.

Chickpeas.

Whether you blend these beans into a tasty hummus, mix them into homemade chili, or sprinkle some on top of a salad (or even use them in a tasty dessert!), chickpeas (aka garbanzo beans) are an excellent source of protein and fiber. In addition to protein and fiber, chickpeas are also loaded with manganese, folate, copper, iron, and zinc—vitamins and minerals that many Americans don't eat enough of.

Cottage cheese.

Cottage cheese has a whopping 14 grams of protein in just ½ cup.

Don't love the taste? Try making it sweet by adding a serving of fruit and a dash of cinnamon on top.

Quinoa.

This plant-based protein is one of the few grains that qualifies as a complete protein, packing 8 grams into just one cup. It's also one of the most versatile grains.

You can serve quinoa as a side (it's great hot or cold), as a breakfast cereal (cook it as you would oatmeal and top with cubed apples and cinnamon), or even as a delicious, protein-packed add-in to salads, soups, and more.