Dietitians recommend 16 high-protein foods for meals

Dietitians named 16 foods that provide more protein per serving than an egg, spanning legumes, dairy, poultry, fish, nuts, and soy.

Registered dietitians highlighted 16 foods that can provide more protein per serving than an egg and that can be incorporated into everyday meals. The article notes an egg contains about 6 grams of protein and explains protein's role in the body, including in tissue structure and the production of enzymes and hormones. Experts quoted include registered dietitians and a medical nutrition expert who describe both animal and plant-based sources. The list provides approximate protein amounts per serving based on USDA values where available. Representative facts: - Oatmeal: one cup of uncooked oats has about 10 grams of protein, and oats also contain beta-glucan fiber. - Chicken: about 25 grams of protein in a 4-ounce (palm-sized) cooked serving; chicken is noted for versatility in many dishes. - Cottage cheese: roughly 12 grams of protein per 1/2 cup and is a source of calcium. - Tuna: a 3-ounce serving of raw tuna has about 20 grams of protein, and a can of cooked tuna can contain about 33 grams. - Tofu: a 3-ounce serving contains about 9 grams of protein and varies in texture for different preparations. - Salmon: a 3.5-ounce serving of salmon has nearly 20 grams of protein and also provides omega-3 fatty acids and several micronutrients. Summary: These items offer a range of animal and plant protein options that can be added to meals and snacks to increase protein intake. Undetermined at this time.