Black beans are often an inexpensive source of protein. Black beans can be prepared in a variety of ways, making them a very versatile ingredient when preparing meals.
Some Lima beans offer about 21 gramsTrusted Source (g) of protein per 100 g serving.
Yellow corn has about 15.6 gTrusted Source of protein per cup. Additionally, corn also contains a good amount of fiber and minerals, including calcium.
Salmon is considered a fatty fish, meaning it is full of omega-3 fatty acids. Salmon is also an excellent source of protein and can help a person feel more satisfied at meals. Salmon may not be as budget-friendly as some other protein options.
Potatoes have a reputation as a starchy carb but are good sources of nutrients, including protein. One medium potato with the skin on contains just over 4 gTrusted Source of protein. People should use caution when preparing a potato as the extras that people often put on potatoes can increase the calorie count.
One cup of raw broccoli has almost 2.6 gTrusted Source of protein and contains a variety of nutrients such as folate and potassium. This powerhouse veggie only has 31 calories per cup.
Cauliflower has a lot of protein with very few calories. One cup of chopped cauliflower has 27 calories and 2 gTrusted Source of protein.
Also known as bok choy, this vegetable gets much of its calories from protein and is full of antioxidants.
Eggs are an excellent source of protein, nutrients, and healthful fats. A variety of studies have shown that eggs can help people feel more satisfied and stop them overeating. For example, one studyTrusted Source found that a group of women who ate eggs instead of bagels for breakfast felt fuller for longer and ate fewer calories throughout the day.
Beef offers high amounts of protein per serving. There is a range of different types of beef to choose from for weight loss. People following a moderate carbohydrate diet should eat lean beef whereas a person on a low-carb diet may eat fattier beef.
Chicken breast is a lean source of protein. The majority of its calories come directly from protein when served without skin. A 100 g skinless chicken breast provides around 22 gTrusted Source of protein.
Oats offer about 13 gTrusted Source of protein per 100g. They are also a source of complex carbohydrates. Raw oats are easy to prepare as oatmeal and people can flavor them with a variety healthful foods, such as fruits and nuts.
Tuna is an excellent and widely available source of protein that also has a low calorie count. Tuna is a lean fish with minimal fat. Add tuna to salads, sandwiches, and snacks. Be careful with additional dressings, such as mayonnaise, as these can add additional, unwanted calories.
Tempeh comes from soybeans, like tofu. However, it has a higher protein count than tofu, offering about 20 gTrusted Source per 100 g. Tempeh may not be easy to find, but some grocery stores carry it in the refrigerated vegetarian section.
Legumes are both high in fiber and protein. This makes them a good choice as part of a weight loss diet because they can be quite filling. Some people may have trouble digesting legumes, however.
People can use hemp seeds in salads as a substitute for croutons. Hemp seeds offer about 9.5 gTrusted Source of protein per 30 g. They are fairly easy to find in most grocery stores but can be expensive.
Sun-dried tomatoes are an excellent addition to many dishes and are widely available. They offer both a good source of protein, as well as additional nutrients and fiber.
Guava is a tropical fruit that may not be available everywhere. Guava is one of the most protein-rich fruits available. It also offers additional nutrients, such as vitamin C.
Peas are high in protein, fiber, and other nutrients. Peas are inexpensive, easy to find, and can be used in lots of recipes. Artichokes are high in fiber and offer a good amount of protein. Artichokes are very versatile and are suitable for use in a variety of recipes. Artichokes are typically easy to find in most grocery stores.
Chickpeas are a healthful vegetarian protein that is high in fiber, and full of nutrients that support heart and bone health. They also ward off cancer.
Quinoa is one of the only complete sources of vegetarian protein. Quinoa contains all 11 amino acids needed to make a protein complete, making it an excellent choice for vegetarians, vegans, and those who do not eat a lot of meat.
Plain, low-fat Greek yogurt packs as much as 19 gTrusted Source of protein in a 200g pot. People looking to lose weight should limit or avoid Greek yogurt that contains added sugar. People should opt for the plain versions instead and jazz it up with some fruit or seeds.
This dairy product has an abundance of protein. It also offers a healthful serving of calcium and other nutrients.
Nuts have a reputation for being high calorie but with a little bit of portion control, dry roasted or raw almonds can make for a filling, protein-rich snack.
Cow’s milk is an excellent source of protein for people that can tolerate drinking milk. A 1 cup (244 g) serving of milk contains 8 gTrusted Source of protein.
Lentils pack a hefty dose of plant protein and fiber. They are very affordable and may promote heart health.
Pumpkin seeds are full of protein and minerals, such as magnesium and selenium. People looking to lose weight should stay away from oil roasted pumpkin seeds and choose dry roasted seeds, instead.
Avocados not only contain protein and heart healthful unsaturated fat, but they also contain good levels of fiber and nutrients, such as potassium. Portion control is necessary, however, since avocados are very calorie dense.
Nut butters, including peanut butter, contain a lot of calories, but a portion-controlled serving can add unsaturated fat and a dose of protein to a person’s diet. People wanting to eat nut butters healthily should stick to those with no added sugars or oils.
