Foods that contain protein come from both animal and plant sources. Here's a breakdown:

🥩 Animal-Based Protein Sources (Complete Proteins)

These provide all 9 essential amino acids your body needs:

Food Approx. Protein (per 100g)

Chicken breast 31g

Turkey 29g

Eggs (whole) 13g

Milk 3.4g

Yogurt (plain) 10g

Cheese (e.g., cheddar) 25g

Fish (e.g., salmon) 20–25g

Shrimp 24g

Beef 26g

Pork 25g

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🌱 Plant-Based Protein Sources

Food Approx. Protein (per 100g)

Lentils (cooked) 9g

Chickpeas (cooked) 8.9g

Black beans 8.9g

Tofu 8g

Tempeh 19g

Quinoa (cooked) 4.1g

Edamame (soybeans) 11g

Nuts (almonds, peanuts) 21–25g (dry roasted)

Seeds (pumpkin, chia) 17–30g

Oats 13g

> 💡 Tip: Combining different plant proteins (like rice + beans) gives a full amino acid profile.

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🥤 Other High-Protein Options

Protein powders (whey, casein, soy, pea, rice)

Protein bars (check labels for sugar and additives)