Protein is a crucial nutrient, especially for an active 18-year-old. Whether you’re hitting the gym, playing sports, or just trying to stay fit, getting enough protein helps build muscle, repair tissues, and maintain a healthy metabolism. If you’re wondering what high-protein foods to add to your diet, this blog breaks it down for you. Here are 16 delicious high-protein foods, complete with how much protein they contain and why they should be part of your routine.
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Why Protein Is Essential for Teens
Protein isn’t just about muscles; it’s vital for growth, immune function, and maintaining a healthy metabolism. As a teenager, your body is still growing, so the recommended daily intake of protein is about 0.8 to 1.2 grams per kilogram of body weight. If you weigh around 60 kg (132 lbs), you should aim for about 48–72 grams of protein per day.
Let’s dive into the high-protein foods that can help you hit those targets.
1. Chicken Breast
Chicken breast is one of the most popular lean protein sources. It’s incredibly versatile, affordable, and easy to cook. Whether you grill, bake, or stir-fry it, chicken breast is an ideal protein source for anyone aiming to build muscle or maintain a lean physique.
Why it’s great:
- High in protein and low in fat.
- Can be added to salads, sandwiches, or eaten as a main dish.
Protein Content: 31g of protein per 100g
2. Eggs
Eggs are an excellent and affordable source of protein. Each egg provides a complete range of essential amino acids, making it a perfect food for muscle recovery and overall health.
Why it’s great:
- Packed with vitamins such as B12 and D.
- Easy to cook—scrambled, boiled, or fried.
Protein Content: 6g of protein per large egg
3. Greek Yogurt
Greek yogurt packs a protein punch without excess fat. It also has probiotics, which are beneficial for gut health, making it an all-around excellent choice for breakfast or a snack.
Why it’s great:
- Almost double the protein of regular yogurt.
- Contains calcium for strong bones.
Protein Content: 10g of protein per 100g
4. Almonds
Almonds are not just a delicious snack; they are also a high-protein option packed with healthy fats, fiber, and essential nutrients like magnesium.
Why it’s great:
- Perfect for on-the-go snacking or adding to meals.
- High in vitamin E, promoting healthy skin.
Protein Content: 21g of protein per 100g
5. Canned Tuna
Canned tuna is a convenient, high-protein food that’s rich in omega-3 fatty acids, which are great for heart health. It’s versatile and can be eaten on its own or added to salads and sandwiches.
Why it’s great:
- A lean protein source with essential fatty acids.
- Affordable and easy to store.
Protein Content: 25g of protein per 100g
6. Quinoa
Quinoa is a plant-based protein that is one of the few vegetarian sources that contains all nine essential amino acids. It’s also rich in fiber, making it a great substitute for rice or pasta.
Why it’s great:
- Ideal for vegans and vegetarians.
- High in fiber and gluten-free.
Protein Content: 8g of protein per 100g (cooked)
7. Cottage Cheese
Cottage cheese is a dairy product that’s high in casein, a slow-digesting protein. This makes it a great option for a snack, especially before bedtime, as it delivers a steady stream of amino acids overnight.
Why it’s great:
- Low in fat but packed with protein.
- High in calcium, supporting bone health.
Protein Content: 11g of protein per 100g
8. Lentils
Lentils are a nutrient-dense plant-based protein that is also rich in fiber and iron. They’re inexpensive and easy to incorporate into soups, stews, or salads.
Why it’s great:
- Perfect for vegans and vegetarians.
- High in fiber, promoting good digestion.
Protein Content: 9g of protein per 100g (cooked)
9. Lean Beef
Lean cuts of beef, like sirloin or ground beef, provide a substantial amount of high-quality protein. They are also packed with essential nutrients like iron and zinc, both of which are important for muscle growth and immune function.
Why it’s great:
- Provides creatine, which helps with muscle recovery.
- Rich in iron, supporting healthy red blood cells.
Protein Content: 26g of protein per 100g
10. Edamame
Edamame is a young soybean that’s packed with protein and fiber. It’s a complete plant-based contains high-protein foods, making it perfect for vegans and vegetarians. You can enjoy it steamed, in salads, or as a snack.
Why it’s great:
- A great plant-based protein.
- High in vitamins and minerals, such as folate and iron.
Protein Content: 12g of protein per 100g
11. Turkey Breast
Turkey breast is another lean meat option that’s rich in protein. Like chicken, it’s versatile and can be used in sandwiches, salads, or as a standalone meal.
Why it’s great:
- High in protein and low in fat.
- A good source of tryptophan, which helps with sleep and mood.
Protein Content: 29g of protein per 100g
12. Pumpkin Seeds
Pumpkin seeds are small but mighty when it comes to protein. They’re also loaded with healthy fats, magnesium, and antioxidants, making them a nutrient-dense snack option.
Why it’s great:
- High in magnesium, which supports muscle function.
- A crunchy snack that’s easy to carry.
Protein Content: 19g of protein per 100g
13. Shrimp
Shrimp is a lean, low-calorie protein source that’s rich in iodine and selenium, nutrients that are essential for thyroid function and metabolism. It’s also very quick to cook, making it perfect for stir-fries or pasta dishes.
Why it’s great:
- Low in calories but packed with protein.
- Great for quick, high-protein meals.
Protein Content: 24g of protein per 100g
14. Tofu
Tofu is a staple for vegans and vegetarians, but even meat-eaters can benefit from adding it to their diet. It’s a versatile food that absorbs the flavors of whatever it’s cooked with, making it an easy addition to a variety of dishes.
Why it’s great:
- High in calcium and iron.
- Versatile and can be cooked in different ways.
Protein Content: 8g of protein per 100g
15. Chickpeas
Chickpeas are another great plant-based protein option that’s high in fiber and rich in vitamins and minerals. They’re a key ingredient in hummus and can be added to salads, soups, or stews.
Why it’s great:
- A fantastic meat substitute in meals.
- Helps keep you full longer due to its fiber content.
Protein Content: 8g of protein per 100g (cooked)
16. Peanuts or Peanut
Peanuts and peanut butter are rich in protein and healthy fats, making them a filling snack or meal addition. They’re also high in calories, making them an excellent option for anyone trying to gain weight or muscle.
Why it’s great:
- An affordable and versatile snack option.
- Provides healthy fats that are good for heart health.
Protein Content: 26g of protein per 100g (peanuts)
25g of protein per 100g (peanut butter)
Final Thoughts on High-Protein Foods
Incorporating a variety of high-protein foods into your diet is essential for your overall health, especially if you’re focused on building muscle or staying active. Whether you’re a meat-eater or follow a plant-based diet, there are plenty of options available that can help you meet your daily protein needs.
By including these 16 protein-rich foods in your diet, you’ll not only fuel your workouts but also support your body’s growth and repair processes.
