Cottage cheese, chicken breast, navy beans, and salmon are examples of foods that contain as much protein, or more, than protein shakes

17 High-Protein Foods That Beat a Protein Shake

Cottage cheese, chicken breast, navy beans, and salmon are examples of foods that contain as much protein, or more, than protein shakes

Protein shakes are a popular way to pack in more protein between meals. Premade and homemade shakes usually contain 15-20 grams of protein, depending on the ingredients.

Though many people enjoy protein shakes, you may want other high-protein options to help you hit your daily protein goals.

Fortunately, many foods and drinks contain just as much, if not more, protein as protein shakes.

1. Cottage Cheese

Protein: 23.5 grams per cup

Cottage cheese contains more protein than many protein shakes, packing 23.5 grams per cup. Cottage cheese can be used as a high-protein snack or added to foods like eggs, pancakes, and dips to boost their protein content.

In addition to protein, cottage cheese is rich in vitamins and minerals, like B12, calcium, and selenium.

2. Canned Tuna

Protein: 20.1 grams per 3-ounce serving

Canned tuna contains 20.1 grams of protein per 3-ounce serving. It's also shelf-stable and can be purchased in bulk, so you always have a high-protein option on hand for snacking and preparing easy meals.

Canned tuna is an excellent option for people looking to increase their protein intake while keeping their carbohydrate intake low, such as those on low-carb diets, like the keto diet.

3. Chicken Breast

Protein: 26 grams per 3-ounce serving

Chicken breast provides 26 grams of protein per 3-ounce serving, making it one of the best sources of protein you can eat. It's also a good source of essential vitamins and minerals like B vitamins, zinc, and selenium.

Chicken breast can be made into high-protein snacks, like chicken salad, and can be used as a protein source for simple, high-protein lunch and dinner recipes.

4. Shrimp

Protein: 20.4 grams per 3-ounce serving

A 3-ounce serving of shrimp provides 20.4 grams of protein. Shrimp is also high in nutrients like vitamin B12, selenium, and astaxanthin, a powerful antioxidant that protects against cellular damage.

Shrimp is a great low-carbohydrate, high-protein addition to salads and stir-fries.

5. Ground Turkey

Protein: 25.3 grams per 3-ounce serving

Ground turkey contains 25.3 grams of protein per three-ounce serving, more than what many protein shakes contain.

Turkey is a good source of B vitamins, like B6, which is needed for more than 100 enzymatic reactions in the body. It also contains zinc, which plays an essential role in your immunity.

6. Canned Salmon

Protein: 19.6 grams per 3-ounce serving

A 3-ounce serving of canned salmon contains nearly 20 grams of high-quality protein.

Salmon is also rich in vitamins and minerals like B12, selenium, and potassium, as well as the omega-3 fats docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These help regulate inflammation and support your immunity.

Canned salmon is shelf-stable and more affordable than fresh salmon, making it a good choice for those on a budget.

7. Greek Yogurt

Protein: 25 grams per cup

Greek yogurt provides more than twice the amount of protein found in regular yogurt, making it a better choice when trying to increase your protein intake.

It's also packed with essential nutrients like calcium, which gives the bones and teeth structure and regulates nerve and muscle function, hormone secretion, and blood vessel dilation.

8. Edamame

Protein: 18.5 grams per cup

Edamame is packed with 18.5 grams of protein per cup, making it an excellent option for those on plant-based diets who want an easy source of protein to add to meals and snacks.

Edamame is also high in fiber, which supports and protects gut health, and folate, a B vitamin required for DNA synthesis, cellular division, and the maturation of red blood cells.

9. Seitan

Protein: 15 grams per 3-ounce serving

Seitan is a plant-based protein source made from gluten, a group of proteins found in wheat.

Seitan contains 15 grams of protein per 3-ounce serving and has a chewy, meat-like texture. For these reasons, it's a popular vegan-friendly meat substitute for stir-fries, sandwiches, and more.

10. Navy Beans

Protein: 19.7 grams per cup

With just under 20 grams of protein per cup, navy beans are one of the best sources of plant-based proteins you can eat.

Navy beans contain several vitamins and minerals but are especially high in folate, iron, selenium, and magnesium. Magnesium is a mineral needed for blood sugar and blood pressure regulation.

11. Tempeh

Protein: 19.9 grams per 100g serving

Tempeh is a vegan-friendly protein source made from fermented soybeans. It contains 19.9 grams of protein per 100-gram serving. It's also a good source of B vitamins and minerals like iron, magnesium, and manganese.

Tempeh has a firm, meaty texture and can be used as a plant-based protein in vegetarian and vegan dishes.

12. Protein Bars

Protein: 17 grams per bar

Protein bars are portable, easy to eat, and can be enjoyed in place of protein shakes.

The protein content of protein bars varies. It's important to read nutrition labels to ensure you choose a bar with at least 10 grams of protein per serving. For example, a Rise Vegan Sunflower Cinnamon Bar contains 17 grams of protein, making it a good option for increasing protein intake.

13. Lentils

Protein: 17.9 grams per cup

Lentils are packed with protein, containing just under 18 grams per cup.

Lentils also provide fiber, B vitamins, and minerals like magnesium, zinc, iron, and potassium. Fiber is important for gastrointestinal and cardiovascular health.

14. Sardines

Protein: 22.6 per 3.75-ounce can

Sardines are tiny fish that are exceptionally nutritious. A 3.75-ounce can of sardines contains 22.6 grams of protein, making sardines a solid choice for boosting your protein intake.

Sardines also contain several essential vitamins and minerals, like vitamin E, iron, B12, and calcium.

Sardines can be enjoyed on their own as a protein-rich snack or added to salads, soups, pasta, or pizza for a boost of protein.

15. Chicken Liver

Protein: 20.8 grams per 3-ounce serving

Organ meats, like chicken liver, are high in protein. A 3-ounce serving of chicken liver contains 20.8 grams of protein and provides critical vitamins and minerals, like B12, vitamin A, iron, and folate.

Try adding chicken liver to salads and stir-fries, substituting it for more common protein sources like turkey, chicken, and steak.

16. Beef

Protein: 23.5 grams per 3-ounce serving

Red meat, like beef, is one of the most protein-packed foods. Beef contains 23.5 grams of protein per 3-ounce serving and is rich in vitamins and minerals, like iron.

You can incorporate beef into many recipes, including burgers, pasta sauces, and sandwiches.